Tossed Salad with Mango, Roasted Coconut and Lime Vinaigrette

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Tossed Salad with Mango, Roasted Coconut and Lime Vinaigrette
105 min.
8
136kcal

Suggestions

Ingredients

  • cup canola oil 
  •  carrots 
  • small coconut or fresh
  • 0.5 teaspoon habanero pepper chopped protect your hands and eyes, avoid breathing in fumes
  • tablespoon hot sauce 
  • head lettuce your favorite
  •  limes fresh
  •  mangoes 
  •  onion red
  • 0.5 cup red wine vinegar 
  • servings salt and pepper black freshly ground
  •  tomatoes 

Equipment

  • bowl
  • baking sheet
  • oven
  • knife
  • whisk
  • microwave
  • peeler

Directions

  1. Preheat oven to 375 degrees F.
  2. Place coconut on a towel, and with a mallet (or hammer) and punch (or clean screwdriver), tap "through-holes" into at least 2 of the "eyes" (recessed spots) of the coconut and drain out the liquid.
  3. Place the coconut on a baking sheet and roast it for about 1 hour. Microwave the limes in a small bowl to release essential oils and set aside to cool.
  4. When coconut is cool enough to handle, place on a towel and break open with mallet. Shave the roasted "meat" out of the coconut with a paring knife and briefly set aside. Peel the mangoes, cut the fruit away from seed, and then dice small. Peel the carrots, and use a vegetable peeler to shave carrots into ribbons. Slice onion as thin as possible.
  5. Cut tomatoes into wedges.
  6. Prepare vinaigrette by squeezing limes into a small bowl (remember to add essential oils).
  7. Mix in vinegar, habanero, and hot sauce.
  8. Drizzle the oil into the mixture slowly while whisking constantly, to thicken dressing. Season with salt and pepper to your liking.
  9. Cut lettuce into 1/2-inch wide pieces and place in bowl, and add tomatoes and carrots. Lightly toss in the dressing. Top with onions, coconut, and mangoes.

Nutrition Facts

Calories136kcal
Protein5.32%
Fat49.22%
Carbs45.46%

Properties

Glycemic Index
39.32
Glycemic Load
5.52
Inflammation Score
-10
Nutrition Score
11.370869486228%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Hesperetin
7.2mg
Naringenin
0.78mg
Apigenin
0.09mg
Luteolin
0.05mg
Isorhamnetin
0.69mg
Kaempferol
0.28mg
Myricetin
0.12mg
Quercetin
4.03mg

Nutrients percent of daily need

Calories:135.6kcal
6.78%
Fat:7.93g
12.2%
Saturated Fat:2.17g
13.55%
Carbohydrates:16.48g
5.49%
Net Carbohydrates:12.8g
4.66%
Sugar:11.2g
12.45%
Cholesterol:0mg
0%
Sodium:65.52mg
2.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.93g
3.86%
Vitamin A:3716.73IU
74.33%
Vitamin C:33.65mg
40.78%
Vitamin K:27.26µg
25.96%
Manganese:0.3mg
14.91%
Fiber:3.68g
14.71%
Folate:54.9µg
13.73%
Vitamin E:1.89mg
12.61%
Potassium:371.29mg
10.61%
Vitamin B6:0.17mg
8.33%
Copper:0.14mg
7.18%
Vitamin B1:0.08mg
5.3%
Magnesium:20.2mg
5.05%
Phosphorus:48.46mg
4.85%
Iron:0.84mg
4.68%
Vitamin B3:0.85mg
4.25%
Calcium:36.92mg
3.69%
Vitamin B2:0.06mg
3.6%
Vitamin B5:0.31mg
3.06%
Zinc:0.35mg
2.32%
Selenium:1.1µg
1.58%