Spicy Mango & Radish Salad
This Spicy Mango & Radish Salad is not just a burst of colour and flavour, it’s also a smart way to nourish your gut and support overall health.
Mango provides soluble fibre and natural polyphenols that feed beneficial gut bacteria while also delivering vitamins A and C to strengthen immunity and protect cells against oxidative stress.
Radishes and cucumber are rich in water and prebiotic fibres, helping to keep digestion regular and support microbial diversity.
Red onion and chilli bring quercetin and capsaicin, compounds linked to reduced inflammation and improved metabolic health.
Meanwhile, peanuts and sesame seeds add plant protein, magnesium, zinc, and healthy fats—all essential for energy, hormone balance, and brain function.
By combining fruit with vegetables, protein, and healthy fats in a single dish, this salad offers a delicious way to diversify your diet, which is one of the key drivers of a resilient gut microbiome.
INGREDIENTS
2 ripe mangos
1 large cucumber
10 radishes, left whole or cut in half lengthways if
1 red onion sliced
1 red chilli deseeded and sliced
Small bunch of coriander, roughly chopped
1/3 cup toasted peanuts
3 tablespoons of toasted sesame seeds
For the dressing
2 tablespoons of lime juice
2 tablespoons of rice vinegar
2 tablespoons of soy sauce
2 tablespoons of chili crisp
2 tablespoons of toasted sesame oil
Pinch of salt
METHOD
Remove the stone and peel the mango then slice into bite sized pieces and add to a large salad bowl
Slice the cucumber in half lengthways and scoop out the seeds
Cut into half moons and add to a salad bowl
Thinly slice the red onion and add to the salad bowl
Add the coriander, sesame seeds, peanuts and chilli to the bowl
Whisk together the dressing and pour over the salad and mix well
Enjoy immediately!
