For the dressing Squeeze the lime. Peel the ginger and grate finely, collecting the juice. Chop the chili into small pieces. Mix together the rapeseed oil and salt to make a dressing and set aside.
Depending on how spicy you want it, you can either remove the seeds from the chili pepper (to reduce the spiciness) or even add a second chili.
For the salad Peel the mango and cut into small strips. Peel the carrot and cut into thin sticks. Wash the spring onion and cut into rings. Roughly chop the cashew nuts.
When using organic carrots, it is recommended to simply clean the carrot, as this will preserve the vitamins contained in the peel.
Wash the spinach and remove the thicker ends. Heat the rapeseed oil in a large pan and sauté the spinach for about 1 minute until it wilts slightly.
Do not leave the spinach in the pan for too long, otherwise it will collapse and take on a mushy consistency.
Arrange the spinach on plates together with the mango and carrot sticks. Spread the dressing over the salad. Sprinkle cashew nuts and spring onions on top. Serve the spinach-mango salad lukewarm.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Spinach-mango salad is suitable as a starter or as a side dish. Exotic: Cashew, mango and ginger bring fruity sweetness and a slight spiciness.
Flavor spiciness: This recipe is based on its spicy spiciness, which comes from the chilies, ginger and the fruity sweetness of the mango. If you want to give the spiciness more weight on the scales, adding the chili seeds is a must. These contain the highest concentration of capsaicin and other capsaicinoids in chili, which stimulate our pain and heat receptors and thus give us the typical feeling of spiciness. Humans can still perceive capsaicin even when diluted up to a million times, with the spiciness of peppers being given in Scoville units. Incidentally, it is assumed that plants with seeds that contain ingredients perceived as "spicy" were evolutionarily advantageous in terms of distribution. This can be attributed to the fact that birds, unlike mammals, do not perceive the spiciness, do not bite or digest the seeds and thus excrete them whole, and ensure that they are widely distributed by traveling long distances.
Scoville units: The spiciness is generally divided into mild (0 Scoville units like sweet peppers), spicy (100 - 1500 Scoville units, e.g. peperoncini), medium hot (1500 - 10,000 Scoville units, e.g. jalapeño) and hot (over 30,000 Scoville units, e.g. cayenne or the habanero with 100,000 - 500,000 Scoville units). But there are also types of pepper, such as the chili hybrid "Caroline Reaper", whose Scoville units even break the 1.5 million mark.
Tips
Recognizing ripe mangos: When it comes to mangoes, it is important to use a ripe mango. You can recognize a ripe mango by the fact that it gives slightly when pressed, but is not yet too soft.
Make the most of ginger: The best way to chop ginger is to grate it. This creates a mild aroma and the taste is better distributed throughout the salad. To do this, add the juice that results from grating to the dressing.
Alternate preparation
Young spinach: Instead of steaming the spinach briefly, you can also use very young spinach raw.
Coriander: For those who like it, fresh coriander goes perfectly with this salad.
Peanuts: If you don't have cashews on hand, peanuts can also be used instead of cashews.
