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Mango<br />
It’s packed with polyphenol antioxidants,<br />
including mangiferin to protect against inflammation<br />
and reduce the risk of heart disease,<br />
cancer, diabetes, and other diseases. It’s also<br />
an excellent source of vitamins B 6<br />
, C, E, and K,<br />
plus beta-carotene, fiber, and potassium.<br />
Mango-Cucumber Gazpacho<br />
Serves 6<br />
Fresh, juicy mango adds a fruity twist to<br />
traditional gazpacho. If you can’t find good<br />
mangos, substitute 4 or 5 cubes of thawed<br />
frozen mango cubes. Cutting the vegetables<br />
into small, even pieces makes for a pretty<br />
presentation; you can also purée all the<br />
ingredients for a smooth, creamy soup.<br />
4 large mangos, peeled, pitted, and diced<br />
1 English cucumber, peeled, seeded, and<br />
diced, divided<br />
¼ cup lime juice<br />
½ cup mango, apple, or white grape juice<br />
(substitute water)<br />
¼ cup olive oil<br />
1 large garlic clove, finely minced<br />
1 small red onion, diced small (about<br />
½ cup)<br />
1 small red bell pepper, seeds removed<br />
and diced<br />
1 small jalapeño pepper, stems and seeds<br />
removed, finely minced<br />
Fresh chives for garnish<br />
1. Combine mango, half the cucumber, lime<br />
juice, mango or other juice, olive oil, and<br />
garlic in a blender or food processor. Purée<br />
until smooth.<br />
2. Transfer puréed mixture to a large bowl<br />
and add remaining cucumber, onion,<br />
bell pepper, and jalapeño pepper. Add<br />
additional mango or other juice to thin<br />
if desired. Season to taste with sea salt<br />
and pepper.<br />
3. Cover and refrigerate for at least 3 hours,<br />
or overnight. Divide between individual<br />
bowls, and garnish with chives. Serve<br />
chilled.<br />
Per serving: 240 cal; 3g prot; 10g total fat<br />
(1.5g sat fat); 40g carb; 0mg chol; 0mg sod;<br />
5g fiber; 34g sugar<br />
Arugula<br />
As a cruciferous vegetable, it’s high in compounds that reduce inflammation and protect against<br />
a variety of cancers. And it’s rich in beta-carotene, lutein, and vitamins C and K.<br />
Arugula and Blackberry Salad with Grapefruit-Basil Vinaigrette<br />
Serves 6<br />
This colorful salad is packed with nutrients, including antioxidant-rich blackberries. Use fresh<br />
grapefruit juice if possible, or for variety, use a mixture of orange, lime, and other citrus. The<br />
dressing emphasizes basil, but thyme, rosemary, and tarragon are excellent options as well.<br />
¼ cup olive oil<br />
¼ cup grapefruit juice<br />
2 tsp. honey or agave<br />
2 Tbs. minced basil<br />
1 Tbs. minced shallot<br />
5 oz. baby arugula leaves (one small clamshell)<br />
1 small jicama, peeled and cut into matchsticks<br />
2 cups fresh blackberries<br />
1 small avocado, peeled, pitted and cubed<br />
4 oz. crumbled goat cheese (optional)<br />
1. In a small jar with a tight-fitting lid, combine olive oil, grapefruit juice, honey or agave, basil,<br />
and shallot. Screw lid on tightly and shake well to blend; set aside.<br />
2. In a large bowl, combine arugula and jicama. Drizzle with just enough dressing to lightly<br />
coat leaves and toss to mix. Add blackberries and avocado and toss gently.<br />
3. Season to taste with sea salt and pepper, and add goat cheese, if desired. Serve immediately.<br />
Per serving: 200 cal; 3g prot; 14g total fat (2g sat fat); 17g carb; 0mg chol; 10mg sod; 8g fiber; 6g sugar<br />
Photo: (this page and previous spread) adobestock.com<br />
36 • JUNE <strong>2020</strong>
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