Bok Choy Mango Salad

For Spring Salad Series day 6 we’re throwing it back to an oldie but a goodie!

 

Bok Choy Mango Salad

 

Baby bok choy is a younger version of bok choy. The flavor is sweeter and more mild than full-sized bok choy, making it perfect for salads. The whole plant is edible and you’ll want to make sure to use it all. The tender leaves make this dish salad-like while the stalks add a satisfying crunch. Bok choy offers a load of nutrients, one being a surprising amount of calcium.

Trying a new vegetable or fruit regularly is a great way to keep your diet routine from going stale. Is bok choy your next new vegetable? It can be found at nearly all grocery stores, usually by the cabbage, cauliflower and broccoli. It should be firm with bright green leaves and a moist and hardy stem.

 

Bok Choy Mango Salad

 

While whole mangoes can be found at most stores, you can make life easier by using frozen mangoes. Thaw them out before using by leaving at room temperature for 1 hour or heating in the microwave for 30 seconds.

When using frozen fruit you don’t have to worry about missing out on nutrients. Frozen fruit often has more nutrients than fresh because it ripens on the plant and is harvested at peak ripeness. Fresh produce is usually picked before fully ripening and then finishes ripening during the long trip to your kitchen. This means that you miss out on the nutrients that would have been sucked up from the soil.

Bok Choy Mango Salad

Bok Choy Mango Salad

Chopped bok choy offers a fresh and crisp salad base while mango adds a touch of sweetness. Topped with a sweet and spicy dressing,
4.67 from 6 votes
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Course: Salad
Cuisine: American
Keyword: Mango, Salad
Prep Time: 10 minutes
Servings: 4

Ingredients

Salad

  • 2 baby bok choy, chopped
  • 2 cups spinach, chopped
  • 1 mango, peeled and cubed (or 1 cup of frozen mango cubes)
  • 2 T red onions, diced
  • 1 T sesame seeds
  • sprouts for garnish (optional)

Dressing

  • 1 T rice vinegar
  • 1 T chili garlic sauce
  • 1 T tamari (or soy sauce)
  • salt, to taste
  • ground black pepper, to taste
  • 2 pitted dates

Instructions

  • Add chopped bok choy, spinach, mango and onion to a large salad bowl. 
  • Place vinegar, chili garlic sauce, tamari, salt, pepper and dates in a food processor and blend until smooth. 
  • Pour dressing over salad, mix and serve topped with sesame seeds and sprouts. 
  • Store left-overs refrigerated for up to 3 days. 
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