A few years back, during a memorable vacation in a vibrant African country, I had the pleasure of discovering this delightful salad. Its exquisite taste, coupled with its accessibility and affordability, perfectly resonated with the local climate. Since then, this salad has become a cherished staple in my culinary repertoire, evolving with various personal touches over time. What captivated me most was its incorporation of avocado, renowned for its abundance of natural collagen. This unique blend of flavours and health benefits has made it a perennial favourite that I continue to enjoy to this day.
Ingredients:
- 1 ripe avocado
- 1 ripe mango
- 2 large tomatoes or 200g cherry tomatoes
- 200g Cheese or Trappist cheese
Dressing:
- Olive oil
- 1 teaspoon of mustard
- Salt and pepper to taste
- 1 teaspoon of vinegar
Preparation:
- Prep the Ingredients: Roughly chop the avocado, cube the mango, and halve or cube the tomatoes as per your preference.
- Make the Dressing: In a small bowl, whisk together olive oil, mustard, salt, pepper, and vinegar until well combined.
- Combine: Place the chopped avocado, mango, tomatoes, and cheese in a large mixing bowl. Pour the dressing over the ingredients.
- Mix: Gently toss the salad until everything is evenly coated with the dressing.
Additional Serving Suggestions
Transform this salad into a hearty meal by incorporating:
- Boiled Eggs: Add two boiled eggs, and cut them into pieces.
- Mushrooms: Include fried mushrooms such as porcini or lion’s mane for added flavour and health benefits.
- Chicken or Turkey: Add cooked white chicken or turkey meat, diced into small pieces.
Experiment with these additions to tailor the salad to your taste preferences while enjoying its delightful flavour and fantastic nutritional value.
Nutritional Benefits:
Avocado
Avocado is a nutritional powerhouse, packed with essential micronutrients including folate, vitamin K, vitamin C, potassium, vitamin B5, and vitamin B6. With its high fibre content and favourable fatty acid profile, avocado promotes weight loss and supports heart health.
Mango
Rich in over 20 different vitamins, minerals, and phytonutrients, mangoes aid in maintaining overall well-being. They’re an excellent source of fiber, aiding in digestion and providing sustained energy levels, making them perfect for pre- or post-exercise consumption.
Tomato
Tomatoes complement the salad with their low-fat content and abundance of vitamins, particularly vitamin C and various B vitamins. With beneficial effects on vision, circulation, and more, tomatoes contribute to your overall health.
Cheese
Cheese is a protein-rich food containing all essential amino acids crucial for muscle building and cell regeneration. Additionally, it provides essential micronutrients like calcium, vitamin A, vitamin B12, zinc, phosphorus, and riboflavin, supporting bone health and overall well-being.
Enjoy this tantalizing African Salad bursting with flavour and nutrition in every bite!
