Mango salad is considered one of the healthy and nutritious dishes that provide the body with many health benefits. Mangoes are rich in vitamins like Vitamin C and Vitamin A, which help boost the immune system and improve skin health. They are also high in fiber, which contributes to better digestion and preventing constipation. On the other hand, some types of mango salads may contain additional ingredients such as sugars or oils, which can increase the calorie count, so it is important to consume them in moderation. Overall, mango salad is a great choice to supply the body with essential nutrients.

Ingredients:

• Arugula: half a cup, washed and chopped.
• Lettuce: one cup, washed and chopped.
• Tomatoes: one cup, diced into small cubes.
• Sweet green pepper: one, cut into long strips.
• Sweet red pepper: one, diced.
• Mango: 2 medium-sized, diced into cubes.
• Olive oil: one-quarter cup.
• Lemon juice: one-quarter cup.
• Pomegranate molasses: one-quarter cup.
• Cashews: half a cup, roasted (optional).

Preparation Method:

1. Prepare the Vegetables: First, wash the arugula and lettuce thoroughly and then chop them into small pieces. Place them at the bottom of a serving dish.

2. Add the Tomatoes: Distribute the tomato cubes evenly over the arugula and lettuce.

3. Add the Peppers: Add the strips of green and red peppers to the dish. You can also add red pepper instead of or with watermelon for a distinctive flavor.

4. Add the Mango: Place the mango cubes over the vegetable mixture. Mango adds a touch of sweetness and freshness.

5. Prepare the Dressing: In a small bowl, mix olive oil, lemon juice, and pomegranate molasses until well combined. This dressing will give the salad a unique taste.

6. Season the Salad: Pour the dressing over the salad and refrigerate for 10-15 minutes to allow the flavors to blend.

7. Garnish: Before serving, garnish the salad with roasted cashews if desired. Cashews add a delicious crunch to the salad.

8. Serve: Serve the salad immediately after garnishing to enjoy its fresh taste.

Additional Tips:

• Variety: You can add pieces of watermelon to the salad instead of the red pepper for a new and refreshing flavor.
• Storage: If you plan to store the salad, it's best not to add the dressing and cashews until just before serving to maintain the freshness of the ingredients.

This mango salad is not only easy to prepare but also boosts health thanks to its natural ingredients. Enjoy it as a light snack or as part of a light lunch with family and friends!

Warning: This mango salad is suitable for people who enjoy fresh flavors and the combination of sweetness and tanginess. However, it may not be suitable for those who are allergic to mangoes or who do not prefer fresh vegetables. It is recommended to consult a doctor if you have any dietary restrictions before eating it.

Nutritional Values and Benefits

1. Arugula (½ Cup):

   • Calories: 6
   • Protein: 0.6g
   • Carbohydrates: 1g
   • Fat: 0.1g
     Benefits:
   • Contains vitamins and minerals such as Vitamin C, A, K, calcium, magnesium, and iron.
   • Rich in antioxidants that help protect the body from free radicals.
   • Promotes digestion and reduces inflammation.

2. Lettuce (1 Cup):

   • Calories: 5
   • Protein: 0.5g
   • Carbohydrates: 1g
   • Fat: 0.1g
     Benefits:
   • Rich in Vitamins A, K, and C, beneficial for eye, bone, and immune health.
   • Improves digestion and promotes hydration due to its high water content.
   • Contains lutein and zeaxanthin which are beneficial for eye health.

3. Tomato (1 Cup, Diced):

   • Calories: 30
   • Protein: 1g
   • Carbohydrates: 7g
   • Fat: 0.2g
     Benefits:
   • Rich in lycopene, which helps reduce the risk of heart disease and cancer.
   • Good source of Vitamin C and A.
   • Supports heart health by reducing blood pressure and promoting heart function.

4. Green Bell Pepper (1 Piece):

   • Calories: 24
   • Protein: 1g
   • Carbohydrates: 6g
   • Fat: 0.2g
     Benefits:
   • High in Vitamins C and A, boosting immunity and skin health.
   • Rich in antioxidants that help fight free radicals and reduce inflammation.

5. Red Bell Pepper (1 Piece):

   • Calories: 31
   • Protein: 1g
   • Carbohydrates: 7g
   • Fat: 0.3g
     Benefits:
   • Contains Vitamins C and A, supports immune and eye health.
   • Rich in antioxidants that help protect the body from diseases.

6. Mango (2 Medium Pieces):

   • Calories: 200
   • Protein: 2g
   • Carbohydrates: 50g
   • Fat: 0.6g
     Benefits:
   • High in Vitamin C and A, supporting immune function and eye health.
   • Contains fiber that aids digestion and helps with satiety.

7. Olive Oil (¼ Cup):

   • Calories: 480
   • Protein: 0g
   • Carbohydrates: 0g
   • Fat: 54g
     Benefits:
   • Contains healthy monounsaturated fats that promote heart health.
   • Rich in antioxidants like polyphenols, which help reduce inflammation.

8. Lemon Juice (¼ Cup):

   • Calories: 15
   • Protein: 0.1g
   • Carbohydrates: 5g
   • Fat: 0.1g
     Benefits:
   • High in Vitamin C, boosting immunity and aiding iron absorption.
   • Improves digestion and cleanses the digestive system.

9. Pomegranate Molasses (¼ Cup):

   • Calories: 80
   • Protein: 0.2g
   • Carbohydrates: 20g
   • Fat: 0g
     Benefits:
   • Rich in antioxidants like polyphenols, helping protect against free radicals.
   • Promotes heart health and supports overall wellness.

10. Cashews (½ Cup, Roasted):

    • Calories: 393
    • Protein: 10g
    • Carbohydrates: 22g
    • Fat: 32g
      Benefits:
    • Good source of plant-based protein for muscle building.
    • Contains healthy fats that promote heart health.
    • Rich in minerals like magnesium and zinc, supporting bone and immune health.

Total Nutritional Values for the Salad (Based on Listed Quantities):

• Calories: ~1224
• Protein: ~15.4g
• Carbohydrates: ~96g
• Fat: ~88.4g

These values are estimates and may vary depending on ingredient size and preparation method.