This salad is slightly Mexican inspired, rich in flavors, spicy and sweet, very refreshing and fruity. It is easily digestible and well balanced.
Some interesting health facts of the used ingredients to point out are when we look at avocados, wich are abundant in monosaturated fatty acids that are cardiovascular health protective.
Having one avocado a day contributes vastly to your wellbeing. Avocados are known to boost metabolism and aid weigh loss despite the fact that they are rich in fat. It is a good fat!
Combining this dish with lime and mango ads vitamin C and A however watch out how much mango you may eat a day as these beauties are higher in sugar than other fruits.
I also use honey for this dish dressing, so this dish scores higher on energy content.
Pumpkin seeds are super high in Copper, Zinc and Magnesium adding the protein to the dish and fiber.
And my favorite ingredient is prawn; rich in selenium, one of the most effective antioxidants at maintaining healthy cells. Sadly Australian soils are depleted in selenium, which causes us to be short on it too. Eating seafood helps us top up on selenium levels.
Prawns are also high in Zinc, which is an mineral supporting healthy immune system functions. Zink is also one of these nutrients that is often depleted in Australian soil and the body and a vast amount of Australians would benefit from added zinc, especially during cold and flue season. Regular consumption of sea food and shell fish will help you to maintain healthy selenium and zinc levels.
Ok, lets get into preparation of this healthy dish!
Estimated Preparation Time: 15 minutes
15 minutes 17 minutes easy 1
Mixing bowl Spatula or Wooden Spoon
Zest of 1⁄4 lime
Juice of 1⁄4 limes
1 tablespoon honey
Little finely chopped chili
1 pinch of salt
1 spring onions, root removed cleaned and roughly chopped
1⁄4 cup of roughly chopped coriander
1⁄2 small ripe avocado, stone removed, peeled and cut into approx 1 cm large chunks
1 baby cos lettuce washed and cut into 2-3 cm thick strips, use some cos lettuce or iceberg lettuce as replacement (approx 1 full hand ful) 1⁄4 mango peeled and cut into 1 cm large cubes
5 cherry tomatoes cut into halfs 1⁄4 cup pumpkin seeds, lightly roasted
2 table spoons olive oil
3-5 cooked prawns, heads removed, peeled and vein removed and each cut into 3 pieces
- Place into the bowl the lime zest
- Add the lime juice
- Add the honey
- Add the chilli
- Add the oil
- Add the salt and stir well together
- Add spring onions
- Add coriander
- Add avocado
- Add Lettuce
- Add mango
- Add tomatoes
- Add pumpkin seeds
- Add the prawns and mix together and serve
Note: If you want to prepare the salad ahead, you can as long as you do not mix the vinaigrette (dressing) with the vegetables fruits and prawns. The salad will then last for 3 days in the fridge.