Power Packed Arugula, Mango & Cashew Salad

By: Isabel Smith, MS, RD, CDN

Make this power-packed salad for a well-balanced meal with tons of plant-based phytonutrients and a dose of healthy fats from the cashews and almonds.
The more colorful your salad, the better! When making a well-rounded salad it’s important to include lots of colors and also protein or a healthy fat, especially if you’re going to make a meal out of it; it’s important to use the healthy fat or protein-containing item as a condiment instead of the main feature.

Featured in this salad…
This salad has a base of arugula, a delicious and slightly bitter, non-goitrogenic green (for all of you needing to be conscious of goitrogenic greens for your thyroid). It also contains tomatoes and mango, both rich in vitamin C, an antioxidant and immune-boosting nutrient. Lastly, the almonds and cashews are a rich source of healthy fat and minerals including zinc, selenium and copper that play important roles in many of the body’s most powerful antioxidant processes. Perhaps one of the most important benefits of adding healthy nuts are their ability to help keep you fuller for longer, which is certainly a plus for helping to promote portion control and fight feelings of hunger.

To mix this salad up try adding different produce like swapping in carrots for the tomatoes or apple for mango; you can even add different nuts/seeds such as sunflower seeds or walnuts.

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  • 2 large handfuls of arugula (rocket) – about 2 cups
  • 1 mango, cubed
  • 2 tbsp cashews
  • 2 tbsp almonds
  • 1/2 cup/75 g cherry tomatoes, halved


  • 4-5 tbsp olive oil
  • juice from 1/2 lemon
  • sea salt and pepper, to taste
  • 1/2 tsp of your favorite herbs – basil, oregano or any others you love


1. Wash all produce.

2. Peel mango and remove stone.

3. Add salad ingredients to large bowl.

4. To prepare dressing, add all ingredients to small bowl and whisk together with a fork until well mixed.

5. Add dressing then toss salad until evenly coated. Serve and enjoy!

Prep time: 10 minutes

Total time: 10 minutes

Servings: 4

  • Nutrition per serving:
  • Calories220
  • Fat17g
  • Saturated Fat2.5g
  • Cholesterol0mg
  • Sodium5mg
  • Carbohydrates16g
  • Fiber2g
  • Sugars12g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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