Monday, April 28, 2008

Mango Salad Recipe with Hearts of Palm, Radishes, Lime, and Cilantro

Mango Salad with Hearts of PalmI've always been a bit cookbook-challenged, which means I rarely make a recipe the way the cookbook author writes it. I do use cookbooks endlessly though to get ideas for flavor combinations. This recipe combined ingredients paired with mangos in two of my favorite cookbooks, with a few of my own food preferences thrown in. I was completely taken with the combination of flavors (and once again I ate all the salad in the photo before I even looked at the photos - very bad food blogger!) It does have strong flavors, but if you like all the ingredients, definitely give this one a try.

This salad has a lot to choose from for Weekend Herb Blogging, where you can write about any herb, plant, vegetable, or flower, but I'm going to feature hearts of palm, an ingredient I learned to love in college, when I worked in a French restaurant. They actually are the hearts of palm trees, and for years this ingredient was controversial because it could only be obtained by killing the tree. In recent years growers have managed to produce a variety known as peach palms which produce shoots which can be harvested while the main tree keeps producing. Harvesting is labor intensive though, so this is still an expensive product. Hearts of palm are great for dieters, since they're low in fat, low in calories, low in carbs, high in fiber, and contain no cholesterol. They're also delicious, with a slightly crunchy texture and a mild but pleasantly nutty flavor. I've only had canned or bottled hearts of palm, but I'm imagining the fresh ones are even more wonderful. Anh from Food Lover's Journey is hosting Weekend Herb Blogging this week, and I know she's a fan of this type of salad with assorted ingredients.

Mango Salad with Hearts of Palm, Radishes, Lime, and Cilantro
(Makes about 4 servings, recipe adapted from papaya salad recipes from Martha Stewart's Great Food Fast and Simply Delicioso. Mangos used to test this recipe were provided by the National Mango Board.)

1 mango
1 can hearts of palm (I used a 14 oz. can)
6-8 large radishes and cut in half-moon slices
2 green onions, sliced
1/2 cup chopped cilantro

Dressing Ingredients:
1/4 cup fresh lime juice
2 tsp. Dijon mustard
1/2 tsp. Spike Seasoning (optional but recommended)
2 T olive oil

Peel mango and cut into pieces about 3/4 inch square. (There are good instructions for How to Cut a Mango at Simply Recipes if you haven't done it.) Drain hearts of palm, then cut hearts of palm and radishes in half lengthwise and cut into thick half-moon slices. Slice green onions, and wash, dry, and chop cilantro.

Combine mango, hearts of palm slices, radish slices, and green onions in plastic bowl. Combine lime juice, Dijon mustard, and Spike Seasoning (if using), then whisk in olive oil to make a thin emulsion. Stir dressing into combined salad ingredients (you may not need all the dressing.) Add chopped cilantro and gently fold into salad. Serve immediately.

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South Beach Diet and Low-Glycemic Suggestions:

The mango in this salad would make it phase two or three for the South Beach Diet, but all other ingredients here are very low on the glycemic index, making this a good choice for most any low-glycemic eating plan. I think this would be great served with something like Grilled Fusion Chicken or Grilled Salmon with Asian Dipping Sauce.

More Delicious Ways to Use Hearts of Palm:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Hearts of Palm Salad from the Silver Spoon
Tomatoes, Hearts of Palm, Olives, and Feta with Basil Vinaigrette
Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta
Arugula Salad with Hearts of Palm, Kalamata Olives, and Gorgonzola
Rice with Palm Hearts from Morsels and Musings
Heart of Palm Risotto from Technicolor Kitchen
Italian Tuna and Pasta Salad with Hearts of Palm from La Mia Cusina
Hearts of Palm Salad with Artichoke Hearts and Vegan Ceviche from Where's the Revolution
Heart of Palm Parmesan Salad from Tico Food
Heart of Palm Amuse Bouche from The Skinny Gourmet

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More to Chew On:


  1. Oh, this looks good! I do a variation without the mustard, and adding chili powder.

  2. Kalyn, It sounds very good, for a longer while now I wanted to use mango in something, usually I just eat it like an apple :) And I like the idea of adding palm hearts, I tried them once and I did not like it but I did not prepare them... I just opened the tin and tried to eat them... I want to give them second chance so I may use your salad very soon... My monther in low is comning soon to stay with us for couple of weeks so I want to surprise her with some nice recipes... I will be also learning from her about Dominican cuisine, and probably posting more Caribbean food next month :) Have a nice day, Margot

  3. A wonderful looking salad and very substantive...a light lunch.

  4. Kalyn, you post the most beautiful and delicious salads! One more for me to try. I love hears of palm and always have them in my pantry.

  5. Mango!! Cilantro!! Lime!! Sold!!
    Seriously, what a combo - this looks healthy, de-lish, and fresh.

  6. I love fruits in any salad, the sweet juicy flavours add a lot of fun! Your salad looks fantastic and colourful as usual

  7. This looks great! Must be something in the air. . .I had a salad with hearts of palm yesterday, and had planned one with mango for today! I like the two together, though, so must remember this one. :)

  8. This is the first time I've heard of 'Hearts of Palm', so interesting. Your salad looks so yummy and healthy at the same time! =)

  9. Mango is such a tasty fruit to cook and bake with. Thanks for the great share!

  10. Kaylyn,

    I believe I met you at a media dinner at the metropolitan. Do you remember me? I told you about my slow food blog.

    Check it out!

    I'd love to include a link from my blog to yours!

    Would you consider adding my link to your blog?

    Happy Eating!

  11. This sounds delicious, and the colors are so pretty! I've never had mango with radish before so I'll have to try it out.

  12. Okay, now you must come to my house and make this for me. I like to "cook" but this is the kind of thing I should have made for me. Don't you agree? :)

  13. Kalyn,

    Thanks for getting back with me! I'd love to be on your "Cooking in Utah Kitchens" list.

    And please DO keep me informed of the bloggers meeting! I'm envious of your wonderful site! I love it. I'm just getting started with blogging and I'd love getting together with folks to share ideas!

    My email is

    Jenie Skoy

  14. this looks like such a fresh and wonderful salad!

  15. never tried this combination.. it looks so colorful and healthy:)

  16. Great informations and good looking salad.

  17. This looks delicious Kalyn. As soon as I saw the mango and hearts of palm I was thinking cilantro. I'm sure its delicious. I'm coming around to the crunchy pepperiness of radishes as well. Sound definitely worth trying.

  18. I love the looks of this salad! Mangoes are on sale right now too:)

  19. I'm such a bad blogger lately about responding to comments. I do read them all when I moderate and appreciate all the nice thoughts. I'm just not keeping up too well with checking in here, but I hope people realize I'm reading them even when I haven't responded here.

  20. I was just eating your green bean and heart of palm with red pepper and olive salad today (although I think you may have a more concise name for it) and am looking forward to my version with fresh asparagus which I have on good authority should be in my CSA box this week. I may have to try this yummy mango salad as well...(oh and you may want to edit the title of the says papaya)

  21. Duh and double duh! Thank you Jasmine, and I get so annoyed with myself when I do things like that!

  22. That is a beautiful salad Kalyn! Thanks for your sweet comment! :)

  23. Wow, that salad is so pretty! I laughed at the part about you eating it all before looking to see if the pictures got good. :) I do the same thing. I love your site!

  24. What an interesting combination of flavors. I have to try this salad. I have hearts of palm in my pantry. Thanks!

  25. Yay! Another recipe for hearts of palm. I love the unusual flavor and texture they add to salads. Pairing them with creamy mango and crunchy radishes sound ideal to me.

  26. Wow - that salad looks so pretty & colourful! I don't think I've ever tried palm hearts but your description makes me want to try.

  27. I love hearts of palm... I have to check out more recipes using them. thanks.

  28. Wow this speaks to me Kalyn. Beautiful.

  29. Kind of mango salad I like- it's got lime and cilantro :)

  30. this salad rocks! the flavour combinations are just great.
    anything with heart of palms makes me swoon!

  31. Thanks for this! I modified this recipe and posted it up on my blog - it turned out great!


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