Creamy Mango Vinaigrette – Anti-inflammatory recipe

Mango is rich in Vitamin C, and it’s naturally tasty. Unlike other healthy salad dressings, this thick mango vinaigrette can be your new healthy dipping sauce for many other foods, which you will see when you scroll more.

The spiciness is well balanced with the sweetness from the mango and the sourness from freshly squeezed lime juice. According to my husband, who doesn’t eat spicy food at all, the spicy level in this mango salad dressing is tolerable. However, since everyone’s tolerance is different, you can still adjust it with the right amount of other ingredients.

Watch my other anti-inflammatory salad dressing.

About this creamy mango vinaigrette

Since mango is a seasonal fruit, this mango vinaigrette differs from a typical dressing you will eat daily. It is the dressing you make when you feel bored with a common salad dressing and want to add an extra kick to your salad. Or perhaps for a special occasion when you invite guests over to your soiree.

The bonus for this salad is it can be a great option for a healthy dipping sauce to many foods. Since the thickness resembles cheese sauce and mayonnaise, you can serve it as a dip to tortilla chips and maybe a shrimp cocktail. Isn’t it a good idea for a party food?

I have not tried it, but I tried it with spring rolls and calamari since I had it extra. It is tasty and nutritious at the same time. Condiments can be healthy as long as you know the right combination of ingredients.

Mango Vinaigrette and its potential anti-inflammatory benefits.

This mango vinaigrette combines ingredients high in anti-inflammatory benefits, such as mango, lime, extra virgin olive oil, fresh coriander, garlic, ginger, and honey. These combinations are responsible for making this sauce a nutrient-dense yet tasty dressing.

Mango, the main component of this salad dressing, contains abundant polyphenols (plant-antioxidant), high in Vitamin C, E, and β-carotene, that can be beneficial in preventing our body from numerous chronic diseases.

Antioxidant compounds found in mango are:

• Mangiferin
• Catechins
• Anthocyanins
• Gallic acid
• Kaempferol
• Rhamnetin
• Benzoic acid

Source : Healthline

Apart from this list above, Vitamin C is also a vitamin that is well-known for its anti-inflammatory benefits.

Nutritional content in 1 cup of raw mango

Ingredients, substitution, and notes

Habanero pepper 

Do note that this pepper can be too spicy for some people. For this recipe, I suggest reducing it to 1 piece of small habanero and adding it gradually to your mix and taste accordingly. If you can’t find habanero pepper or it’s too spicy, you can opt for jalapeno.

Mango

The quality of this dressing depends heavily on the quality of the mango. Get a ripe and sweet type of mango. Test the mango ripeness by slightly squeezing it with your finger. If it is soft but still firm, it’s good to go. Feel free to use frozen mango, but thaw them before you blend unless you like it cold.

Lime juice 

I use key lime for this recipe. You can swap it for lemon, but note that although it gives the same sourness, it differs in aroma, affecting the taste difference. When picking limes, find the ones that are soft. Soft limes are way juicier, and they are easier to squeeze – both with a squeezer and manually.

Coriander leaves

I have been told that people either love or hate this herb. Since I have included this herb in many recipes, you know which side I am on. If you love this herb too, I suggest sticking to it, meaning try not to substitute it. Despite infusing the heavenly aroma in this sauce, it is anti-inflammatory and boosts with health benefits. Separate the leaves from the stalk before you chop them. 

Extra virgin olive oil

I use extra virgin olive oil (my favorite Mediterranean & anti-inflammatory ingredients) in this recipe. You can use avocado oil too. Check my tips in choosing good quality extra virgin olive oil in this other dressing you might like – Mediterranean diet salad dressing.

Honey 

This natural sweetener adds volume and sweetness to this mang vinaigrette. It is an anti-inflammatory choice for sweeteners. Add it gradually to your sauce until reaching the sweetness level you desire. Since my mango is already sweet, I only add 1 tbsp to the mixture. Feel free to add the amount if your mango is sour. 

For swapping, feel free to use maple syrup. Or, for a healthier option, apple sauce will do wonders.

Vegetables to pair with this Caribbean mango salad dressing

This dressing will be great with just any salad. Add legumes and beans to your green salad for a taste of Carribean. If you want to add protein, a lean chicken breast or boiled/charred prawn will be a fantastic combination.

You can also benefit from the sweet flavor by adding them to a bitter salad. It’ll definitely help balance the flavoring while making it pleasing to eat if you are not a fan of greens but want to eat healthy.

Pairing ideas: What can you eat mango salad dressing with? 

• Healthy dipping sauce to tortilla chips
• Dipping sauce for your shrimp cocktail
• Dipping sauce to calamari
• Dipping sauce to spring rolls

Flavor adjustment

People might have a preference when it comes to taste, and I get it. Some people are more familiar with thin salad dressing, sour or not spicy. You can still make this version according to your likeness. Here’s how:

Make it thinner – Add vinegar or filtered water until it reaches your desired consistency. Vinegar adds sharpness, reducing the sweetness of the sauce and adding flavor. I suggest going for white vinegar due to its neutral flavor.

Make it sour – Add 1/2 a lime juice, taste and gradually increase the amount. Optionally, you can also skip honey or choose the slightly sour mango. But do not go for young mangoes that are still hard. Although they can be sour, you will have a problem blending them into a paste.

Make it sweeter –  I would not suggest it to be sweeter if you can get yourself sweet, ripe mango, but you can add 1/2 a tbsp of honey or substitutes for the sweeteners above. Taste and increase gradually.

Other anti-inflammatory salad dressing

• Japanese carrot ginger salad dressing
• Mediterranean diet salad dressing
• Persian sumac sauce salad dressing

Creamy Mango Vinaigrette | Anti-Inflammatory | Caribbean style

Recipe by NudraCourse: Dressing, CondimentCuisine: Carribean, MexicanDifficulty: Easy

Yield

400

ml

Prep time

5

minutes

Cooking timeminutes

Calories

673

kcal

Delicious thick and creamy mango dressing with a little kick from habanero pepper.

Ingredients

• 1 cup of ripe mango – cut into cubes

• 1/4 cup of extra virgin olive oil

• 3-4 tbsp of freshly squeezed lime juice – from 1-2 limes

• 1 clove of garlic

• 7g of ginger

• 1 tsp of salt

• 1 tbsp of honey

• 1/4 cup of water

• 1-2 small habanero pepper/jalapeno – thinly chopped

• 1 stalk of coriander leaves – thinly chopped

Directions

• Combine all ingredients in a blender (except for habanero and coriander) and blend them until smooth.
• Add in finely chopped habanero and coriander. Add the pepper gradually and taste if you worry it will be too spicy.
• Keep it in an airtight glass jar and store it in the fridge.

Recipe Video

Notes

• Note that mangoes have a short shelf life, especially the ripe and pureed ones. I suggest not keeping them for more than three days since they lose their freshness the longer you keep them. Plus, it is best served fresh and chilled.

🥣 Did you try this recipe? Let me know your thoughts in the comment below.