Jicama adds crunch and a healthy amount of fiber to summery mango salad

If you’ve in no way tried using jicama (pronounced HEE-kah-ma), let me introduce you to this low-calorie root vegetable. It’s marvelous in today’s Jicama Mango Salad.

Jicama seems like a substantial, spherical potato with brown skin. The pores and skin needs to be peeled away as it is inedible. The inside is white and has been in comparison to a cross concerning an apple and a turnip.

It can be eaten raw (incorporate it to a veggie tray with your preferred dip or wrap it in a spring roll) or cooked (use it in a stir fry or roast it in the oven).

It is really also recognized as “yam bean,” Mexican turnip” and “Chinese potato.”

Jicama grows mostly in Mexico and Central America but is also uncovered in Indonesia, China and west Africa. It is generally a wintertime crop and is available from November by means of spring. 1 cup of jicama has just 49 calories but provides 6 grams of fiber and 43% of the Each day Price of Vitamin C. It also has smaller quantities of folate, iron, potassium and manganese.

Glance for it in the develop segment of most grocery suppliers.

Jicama has a mild, somewhat sweet flavor and satisfying crunch, It pairs perfectly with sweet mango, citrus fruits like oranges or limes and even a little spicy heat. This recipe combines those flavors and textures, along with sliced almonds and cilantro.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Overall health. For a lot more recipes and health and fitness information and facts, stop by henryford.com/blog site. For concerns about today’s recipe, e mail [email protected].

Jicama-Mango Salad with Spicy Lime Vinaigrette

Serves: 4 / Prep time:  20 minutes  / Overall time: 20 minutes

1 jicama, peeled and julienned

2 mangoes, peeled and julienned

2 oranges, peeled and chopped

Zest of 1 lime

Juice of 2 limes (somewhere around ¼ cup juice)

2 tablespoons olive oil

⅛ teaspoon cayenne pepper

¼ teaspoon salt

¼ teaspoon black pepper

3 tablespoons sliced almonds

4 teaspoons clean cilantro, chopped

Place the jicama, mango and oranges in a substantial bowl. In a compact bowl, whisk together the lime zest, lime juice, olive oil, cayenne, salt and pepper. Drizzle the dressing above the salad and toss to make certain everything is evenly coated. Sprinkle sliced almonds and cilantro on major.

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Cook’s notice: The mango is less difficult to julienne when it is not totally ripe.

From Henry Ford LiveWell.

319 energy (29% from fat), 10 grams fat (1 gram sat. unwanted fat), 56 grams carbs, 4 grams protein, 160 mg sodium, mg cholesterol, 87 mg calcium,  18 grams fiber. Food exchanges:  3 fruit, 2 vegetable, 2 fat. 

This write-up originally appeared on Detroit Absolutely free Push: Jicama provides crunch, fiber to summery mango salad