Tuesday, June 19, 2012

Pineapple Mango Vegan Salad

Pineapple is the star of this sweet mango and arugula salad.  Tart lemon juice combines with maple syrup and flaxseed oil to make a vinaigrette.   Pecans and vegan protein add fiber.

Vegetarian Chik'N

Lemon juice
Maple syrup
Flaxseed oil with Omega-3

Measures for salad:

Pineapple 2 cups fresh
Mango 1
Arugula 4 cups
Pecans 1/2 cup

Measures for vinaigrette:
2 T lemon juice
1 T maple syrup
1 T flaxseed oil


Cook two servings of vegetarian protein according to package directions, cool, chop, and reserve for topping finished salad.  Use pre-washed arugula, then sort and remove any large stems.  After chopping the fresh, pre-cored pineapple, peel, then slice fruit from the mango, and chop the pecans.

Place the arugula in two bowls, then add the chopped pineapple, mango, pecans, and vegetarian protein.

Mix together the lemon juice, maple syrup and flaxseed oil in a small cup.   Serve the vinaigrette on the side.

This makes enough salad and vinaigrette for two servings with about 615 calories, 8.5 g protein, and 6.5 g fiber per serving.

Calories in fresh fruit:

Omega-3:  high performance.
High Fructose:  low performance.

The Clean 15 (Lowest in Pesticides)

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