Mango-Berry Toss

Vegetarian
Gluten Free
Health score
33%
Mango-Berry Toss
15 min.
4
115kcal

Suggestions


Looking for a refreshing and vibrant side dish that’s perfect for any occasion? Look no further than our delightful Mango-Berry Toss! This colorful salad combines the sweetness of ripe mangoes with the tartness of fresh berries, creating a symphony of flavors that will tantalize your taste buds. Not only is this dish a feast for the eyes, but it’s also a healthy choice, being both vegetarian and gluten-free.

In just 15 minutes, you can whip up this light and nutritious salad, making it an ideal addition to your summer barbecues, picnics, or even as a quick weekday side. The creamy orange-yogurt dressing adds a luscious touch, perfectly complementing the fresh ingredients. With only 115 calories per serving, you can indulge guilt-free while enjoying a burst of vitamins and minerals from the mixed salad greens and berries.

Whether you’re looking to impress guests at a dinner party or simply want to treat yourself to a delicious and healthy meal, the Mango-Berry Toss is sure to become a favorite in your recipe repertoire. So grab your bowl and get ready to toss together this delightful medley of flavors that celebrates the best of nature’s bounty!

Ingredients

  • 0.3 cup yogurt plain fat-free
  • tablespoon orange juice concentrate frozen thawed ()
  • teaspoon honey 
  • cups the salad mixed
  • cup blackberries sliced
  • pound mangos pitted peeled cut into 1-inch pieces

Equipment

  • bowl

Directions

  1. Mix all Orange-Yogurt Dressing ingredients.
  2. In large serving bowl, toss all Salad ingredients; serve with dressing.

Nutrition Facts

Calories115kcal
Protein10.86%
Fat4.93%
Carbs84.21%

Properties

Glycemic Index
32.26
Glycemic Load
9
Inflammation Score
-9
Nutrition Score
12.881739253583%

Flavonoids

Cyanidin
36.1mg
Delphinidin
0.02mg
Pelargonidin
0.18mg
Peonidin
0.08mg
Catechin
15.29mg
Epigallocatechin
0.04mg
Epicatechin
1.68mg
Epigallocatechin 3-gallate
0.24mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.15mg
Myricetin
0.31mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:115.34kcal
5.77%
Fat:0.7g
1.07%
Saturated Fat:0.14g
0.88%
Carbohydrates:26.71g
8.9%
Net Carbohydrates:22.95g
8.35%
Sugar:21.4g
23.77%
Cholesterol:0.41mg
0.14%
Sodium:33.14mg
1.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.44g
6.89%
Vitamin C:68.31mg
82.8%
Vitamin A:2001.05IU
40.02%
Folate:85.29µg
21.32%
Manganese:0.4mg
19.82%
Fiber:3.76g
15.05%
Potassium:428.25mg
12.24%
Vitamin K:11.95µg
11.38%
Copper:0.22mg
11.06%
Vitamin B6:0.21mg
10.73%
Vitamin E:1.46mg
9.76%
Phosphorus:81.57mg
8.16%
Vitamin B2:0.14mg
8.08%
Magnesium:30.35mg
7.59%
Calcium:72.85mg
7.29%
Vitamin B3:1.39mg
6.94%
Vitamin B5:0.55mg
5.48%
Vitamin B1:0.08mg
5.13%
Iron:0.82mg
4.56%
Zinc:0.63mg
4.18%
Selenium:1.83µg
2.61%
Vitamin B12:0.12µg
2.08%