This light, healthy salad combines a lot of vitamin-packed goodness, and it tastes great.
This light, healthy salad combines a lot of vitamin-packed goodness, and it tastes great. 123rf

RECIPE: Perfect summer salad

SPRING has arrived, and with it is the thought of squeezing into last summer's swimsuit in a few weeks - never a good thing after a winter of comfort food.

I've been hitting the healthier meals for the past month and now mangoes are appearing it will be so much easier.

There's nothing more luscious than a ripe mango; my favourite is the Kensington Pride.

I've been buying small versions for a dollar each at the local providore, which is a bargain price for this early in the season.

Today's salad is a delicious, healthy side dish to go with grilled seafood or chicken, or you can toss some poached chicken - or even leftovers from last night's roast - through for a more robust meal.

Either way, the combination of sweet mango, sharp pomegranate and peppery rocket is a winner.

Mango and rocket salad

Serves 4


INGREDIENTS: 250g mixed salad leaves

1 cup rocket

1 ripe mango

1 ripe pomegranate

1 small Spanish onion, peeled and finely sliced

1 cup cherry tomatoes, halved

60ml extra virgin olive oil

20ml white wine vinegar

1 tbs honey

1 tsp Dijon mustard salt and pepper, to taste.


METHOD: Combine leaves and wash thoroughly; dry by patting with a tea towel or use a salad spinner.

Slice the cheeks from the mango and carefully score the flesh in a criss-cross pattern with a sharp knife.

Scoop the flesh out using a large spoon.

Cut the pomegranate in half and gently release the agrils (seeds) by peeling away the white pith.

In a large serving bowl, combine the salad leaves, mango, pomegranate, onion and tomatoes.

In a small jar with a screw-top lid, combine the oil, vinegar, honey and mustard.

Place lid on jar and shake vigorously until well combined.

Season to taste with salt and pepper.

Sprinkle dressing on the salad and toss to coat, or serve dressing on the side.

Variation: Toss a cup of poached chicken (or leftover roast chicken) through the salad before serving.