MaryLee's Healthy Food and Easy Cooking - Mango Salad

Hello again,

Cooking can be so enjoyable especially when you are spending time with friends or family. However, if you are on your own it does not always have the same appeal.

Cooking for 1 can be difficult as you do not really want to make large meals then wonder what to do with the left overs other than eat them over and over again all week or freeze them for a later date.

This is when people fall back into their old habit of just grabbing something on the way home or picking up ready made meals rather than cook. But remember these just are not as healthy as making your own.

Also I find cooking gives me something to do and think about when I am by myself. It fills in a little time and it gives me satisfaction when I make my meal, knowing I am eating healthy.

Some tips: as most people have access to a refrigerator/freezer then when you buy your meat or fish, rather than buy single cuts buy extra and freeze. Fresh meat and fish once frozen will stay fresh as long as it is wrapped properly and does not get freezer burn. Also do not leave it in the freezer for ever, but it will be good for a few months.

When you buy fresh herbs, you can only use so much at a time, rather than waste the herbs take the remaining herbs, chop them and place in individual portion size containers, freeze and pull out when needed.

With leftovers, such as stews, soups, chilli and joints/roasts of meat, place in portion size containers and freeze, pull out when needed.

Here is a salad than can be made for 1 or for more – Mango Salad

1 mango cubed into 1 inch pieces
1 – 2 spring onion chopped
1 long red chilli seeded and chopped – for a little heat and colour
Juice of 1 lime
Lettuce torn to bite size or can use fresh spinach
2 tbsp (tablespoon) coriander or flat leaf parsley chopped
Cooked chicken breast cubed
2 tbsp light oil
1 tsp (teaspoon) sesame oil

Combine all ingredients in bowl drizzle with lime juice and the 2 oils and toss. Here you have a fantastic lunch or dinner with great colour.

Chicken can be substituted with cheese or roasted pine nuts.

Lime juice is very important as it brings out the flavour of the mango.

Cutting a mango can be a bit messy and it does take practice. Carefully take your knife and cut in half, as there is a stone in the centre just cut around it, then take a spoon (soup spoon size) and push it around the stone to remove the top side of the mango. Once it comes away then you can cut the flesh from the skin in cubes. Using the spoon do the same to the other side of the mango. It is much easier to do if the mango is still firm but ripe.