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HEALTHY (PALEO) HEART OF PALM MANGO SALAD

PALEO HEART OF PALM SALAD

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I enjoyed this Paleo Heart of Palm Mango Salad for dinner at a friend’s house and asked her for the recipe.

In this cold weather with an abundance of snow, it’s fun to taste a little bit of Paleo tropical warmth and sunshine.   Hearts of palm is the ideal ingredient for a Paleo lifestyle as it has a natural affinity with other ingredients, such as artichokes, avocados, chicken, shrimp, to name a few.  This ingredient is mostly used in salads, but can also be incorporated into dips and sandwiches, pasta, and risottos.

Paleo Heart of Palm Mango Salad

Hearts of Palm comes from the interior of palm trees.   The heart is bright white and tender and lies beneath the 5th layer of trunk within the tree.   Today, this vegetable is farmed in Costa Rica and Hawaii within the USA. It also grows wildly throughout Brazil and so is a staple in the Brazilian diet. An alternative to wild hearts of palm is a domesticated farm species called peach palm. Peach palm is the most widely harvested for canning. It is a multi-stem variety that grows as many as 40 stems per plant.  Due to all the stems, harvesting in moderation does not kill the tree.

Paleo Heart of Palm Mango Salad

Heart of palm are hand-harvested and takes extensive time to undertake because of the many layers of bark that must be removed to get to the tender heart.  For this reason, it is considered a delicacy.  It is also nutritious, a carbohydrate with some protein and fiber, and high in calcium and vitamin C.   It adds such wonderful texture to dishes but is subtle in taste and so will let the other flavors within a dish take center stage.  It’s the contribution of texture to a dish.

WHAT IS THE NUTRITIONAL VALUE OF PALEO HEART OF PALM MANGO SALAD?

Paleo Heart of Palm Mango Salad is super nutritious. Hearts of palm are a good source of many nutrients. They contain protein and fiber, and high in vitamin C and vitamin B6, calcium, niacin, phosphorous, and zinc. Not that many vegetables are high in protein, so this is good to know, especially for vegetarians. They also low in calories; about 40 calories in a cup.

WHAT IS THE TASTE PROFILE OF PALEO HEART OF PALM MANGO SALAD? 

Paleo Heart of Palm Mango salad sings with the tropical flavors of mango and lime, a wonderful interlude to our winter blues.  

WHAT NON ALC WINE HARMONIZES WITH PALEO HEART OF PALM MANGO SALAD?

This Paleo Heart of Palm Mango salad has refreshing tanginess from the lime vinaigrette.  Normally a crisp, white non alcoholic wine would be the ideal companion to match this lime tanginess.  However, because the mango is sweet, the salad requires an off-dry white with tanginess and sweetness to match.  In choosing a non alcoholic wine try not to exceed more than 2 grams of sugar per ounce.  You can find this information on the back nutritional label.  Mango has sugar.  You don’t want to consume too much sugar in one meal. 

Zero Alcohol Wine Tips:

ALCOHOL AND KETOSIS:

To support your Paleo lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Try a de-alcholized Riesling.  Monitoring sugar intake is important because it helps prevent blood sugar spikes and crashes, reduces the risk of health issues like obesity and diabetes, and maintains overall well-being.  Choose hot tea.  You can always pair the flavours of the crumble with those in the tea. 

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER HEALTHY (PALEO) RECIPES CAN YOU ENJOY?

HEALTHY (PALEO) WET BOTTOM APPLE CAKE

HEALTHY (PALEO) WET BOTTOM APPLE CAKE

Bread Pudding

Wet-Bottom Apple Cake

Pumpkin Muffins

Mom’s Carrot Cake

Orange-Almond Cake

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

Fresh lime juice for Paleo Heart of Palm Salad

Squeeze limes for fresh juice.

 

Dijon mustard and fresh lime juice for Paleo Heart of Palm Salad

Mix fresh lime juice with Dijon mustard to make vinaigrette.Set aside.

 

Fresh mango for Paleo Heart of Palm Salad

Cube mango.

 

Dice red onion.

 

Slice Hearts of Palm.

 

Cube mango.

 

Tearr Boston lettuce.

 

Fresh cilantro for Paleo Heart of Palm Salad

Chop fresh cilantro.

 

HEALTHY (PALEO) HEART OF PALM SALAD

In another bowl combine mango, onion, hearts of palm and half vinaigrette.  Season with salt and pepper.  Divide lettuce among 4 plates.  Top with mango mixture.  Drizzle remaining dressing.  Sprinkle with fresh cilantro. 

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Paleo Heart of Palm Mango Salad

PALEO HEART OF PALM MANGO SALAD


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Description

This Paleo Heart of Palm Salad uses lime juice, hearts of palm, Boston lettuce, fresh cilantro, red onion, Dijon mustard, salt and pepper.


Ingredients

Scale

1/4 cup of fresh lime juice

4 tsp Dijon mustard

1 large ripe mango, peeled, pitted, and cut into 1/2-inch wedges

1/2 small red onion, diced

1 can (14.5 oz) hearts of palm, drained, halved lengthwise, and cut into 1-inch pieces

Kosher salt as needed

Freshly ground black pepper as needed

2 heaping tablespoons of finely chopped fresh cilantro

1 head Boston lettuce, washed and dried


Instructions

  • Squeeze fresh limes to make juice.
  • In a bowl whisk together the lime juice and mustard.  Set vinaigrette aside.  
  • In another bowl combine mango, onion, hearts of palm and half vinaigrette.  Season with salt and pepper.  Divide lettuce among 4 plates.  Top with mango mixture.  Drizzle remaining dressing.  Sprinkle with fresh cilantro.

Notes

  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 15
  • Category: HEALTHY
  • Method: MIXING
  • Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 80
  • Sugar: 8
  • Sodium: 250
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 20
  • Fiber: 4
  • Protein: 2
  • Cholesterol: 0

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