Jicama and Mango Salad

I would like to introduce you to a beautiful, tropical type of salad: a Jicama and Mango Salad…

Say what?!

What is Jicama?health benefits of jicama


Jicama, (pronounced hee-cama) is a bulbous root vegetable that grows in warm climates of South East Asia, Central America, the Caribbean and the Andes Mountains.  On the outside it looks like a turnip but in taste it’s a combination between apple and potato.  It’s skin is toxic, so are the leaves, therefore it must be peeled before consumption.  The flesh is white, solid, quite crispy and refreshing.

What is so special about jicama? First of all, it’s low in calories and it rates very low on the glycemic index.  Therefore, it is beneficial for people suffering from diabetes; it will not spike your blood sugar (comparing to an apple or potato).  It is high in many nutrients.  Let’s talk about fibre here.  Jicama contains a special type of dietary fibre called inulin.  This soluble fibre promotes bone health by enhancing the absorption of calcium from other foods, therefore it protects our bodies from osteoporosis.  Inulin also has prebiotic properties; it promotes good bacteria growth in our intestines which leads to healthy colon and properly functioning immune system.

Jicama also contains many vitamins and minerals.  Due to its high potassium content, it is very beneficial for our heart health.

This wonderful vegetable is very versatile, it can be eaten raw, in a soup or stir fry.

Here are two of my favourite ways of eating jicama:

#1.) Sliced and sprinkled with lemon juice, salt and cayenne pepper; a perfect snack

#2.) In a salad; here I would like to share the Jicama and Mango Salad recipe with you.

 Ingredients:

Salad:

  • 1 jicama
  • 1 fresh mango
  • 1/2 red onion
  • 2 small cucumbers
  • 1-2 jalapeno peppers (seeds removed)
  • 1/2 cup roasted pumpkin seeds

Dressing:

  • 1/2 cup chopped cilantro (coriander)
  • 3 tbls lemon or lime juice
  • 3 tbls extra virgin olive oil
  • 1-2 crushed garlic
  • 1 tsp honey
  • sea salt to taste

Method of Preparation:

Peal the skin of jicama and slice it, cut all the veggies and mango and toss the ingredients together.  Prepare the dressing in a food processor by mixing all the ingredients.  Pour the dressing over the salad and mix well.  This salad remains fresh in the fridge for several hours.

Enjoy this beautifully prepared jicama and mango salad anytime you are looking for a refreshing, lettuce-less type of salad.

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