Mango Apple and Courgette Salad - Plant based whole food

Mango Apple and Courgette Salad

A truly scrumptious salad brimming with amazing fresh flavours. Perfect to serve on its own for lunch or with some prawns or chicken for a more substantial meal.


2 Courgettes/Zuccini

1 Mango

1 Green Apple

1/2 bunch Coriander

1/4 bunch mint

1 small hot chili

1/2 cup unsalted peanuts


1/2 cup lime juice

1/2 cup fish sauce

2tbsp yacon syrup (or your favourite sugar replacement) plus left over mango juice

1/2 small hot chili



1. Use a spiraliser if you have or a potato peeler if not. Wash, top and tail the courgettes then using either the spiriliser or the peeler, slice the courgettes into thin ribbons.

2. Save any mango juice that you can while peeling and slicing the mango into matchsticks.

3. Peel and core the apple. Slice into matchsticks.

4. Toast the nuts in a hot oven for about 15 minutes. Smash into small pieces either with a blender, pestle & mortar or a sealed bag and a rolling pin.

5. Chop the herbs into small pieces.

6. In a separate cup, mix all the dressing ingredients together. Taste. Depending on the sugar substitute you use you may need to add either more sugar or more lime and fish sauce to get the exact balance of sweet, sour and salty.

7. Mix all the ingredients together and serve.

This is delicious on its own or can be served with some spicy prawns or chicken as a main meal.


Mangoes: A great source of calcium plus vitamin A and C. They are a rich source of fibre and potassium

Courgettes: A low calorie vegetable that is brimming with goodness such as fibre, antioxidants, folate, potassium, manganese plus vitamin A and C. They also contain moderate levels of B complex and zinc

Apples: Rich in flavenoids, vitamin C and soluble fibre. They are great for producing the ‘good’ gut bacteriea in your stomach and also vitamin C



Mangoes: A poweful anti-oxidant fighting and protecting the body against disease and cancer – breast, colon and prostate cancer especially, They are great to help with digestion, can help heart disease and also macular degeneration. They are a low GI food which helps maintain healthy blood sugar. On a more superficial level, mangoes are great for anti-ageing and for skin and hair.

Courgettes: The antioxidants help fight against disease and protects your cells from free radicals. They are also good for promoting healthy eyesight, bone tissue development and efficient wound healing.

Apples: Can help combat against inflammation, obesity and also diabetes. They fight free radicals and decrease your risk of chronic disease.



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