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  • RecipesWe love to create delicious recipes with gut health in mind. By using our recipes, you can easily create any dish knowing that it’s good for gut health! Our recipe blog also includes Vegan Recipes, Vegetarian Recipes, Gluten Free Recipes, and Paleo Recipes.
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Salads & Sides

Summer Mango Tomato Salad with Cucumbers and Corn

If you want a light and refreshing summer salad recipe, this mango tomato salad is it! This nourishing salad comes together in just 15 minutes

Prep: 10 minutes
Cook: 5 minutes
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Summer Mango Tomato Salad with Cucumbers and Corn

If you want a light and refreshing summer salad recipe, this mango tomato salad is it! This nourishing salad comes together in just 15 minutes

Summer Mango Tomato Salad with Cucumbers and Corn

Okay, we all know it’s super hot this summer, especially here in Louisiana. Jon and I have a saying about how hot and humid it feels here: “The air is hot, mayonnaise.” I like to call this time of year “salad season, ” which is why this mango tomato salad is perfect.

After we take long evening walks with the dog, I only want a big juicy salad for dinner.

After long, hot days, having a massive bowl of crisp, cool veggies for dinner is refreshing. Something I’ve been enjoying this summer is adding fruit to my salad.

I’m not sure why it took me so long to try fresh mango in a salad, but I LOVE IT. The mango adds a depth of flavor that’s slightly sweet and a little tart.

Mango Tomato Salad

This salad is a great side dish recipe, but I suggest pairing it with your favorite light and fresh protein. My favorite things to pair this salad with are snow crab legs or Louisiana-boiled shrimp.

Anything grilled will go great with this salad, though. You can even eat it as a side with your favorite summer burgers.

The Best Summer Salad Ingredients

For this recipe, we used cucumbers and tomatoes from my uncle’s garden and the farmer’s market. We’re lucky to live where fresh produce is available at the local farmers market year-round.

Here’s everything you will need for this delicious salad:

  • olive oil
  • lemon juice
  • salt
  • pepper
  • fresh corn sliced off the cob
  • cucumber
  • tomatoes
  • mango
  • cilantro
  • red onion
  • fermented peppers (optional, but I really love fermented jalapenos in this salad)

Other Summer Recipes to Try

  • Berry Cream Pie Chia Pudding
  • Veggie Burgers with Turmeric, Chickpeas, and Sweet Potato
  • No-Mayo Roasted Garlic and Herb Potato Salad
two round white plates on a marble surface filled with mango tomato salad that includes fresh corn, cucumbers, and cilantro.
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Salads & Sides

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Summer Mango Tomato Salad with Cucumbers and Corn

If you are looking for a light and refreshing summer salad recipe this is it! This gluten-free, vegan salad comes together in just 15 minutes for an easy side dish. Add any protein for a light and fresh summer meal.

  • Prep: 10 minutes
  • Cook: 5 minutes
  • Total Time: 15 minutes

Ingredients

  • 1/2 cup fresh corn
  • 2 cups cherry tomatoes, sliced in half
  • 2 cups cucumber, chopped
  • 1 cup diced mango
  • 3 tablespoons fresh cilantro
  • 1/4 cup red onion, thinly sliced
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt added to taste
  • Fresh ground black pepper, added to taste
  • Fermented peppers (optional)

Instructions

  1. Measure and prepare all of the ingredients. 
  2. Add everything to a large mixing bowl.
  3. Toss until evenly combined. 
  4. Add salt and pepper to taste and serve. 

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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fermentation food microbiology sourdough sauerkraut fermenting at home fermented foods fermented drinks
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welcome!

hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
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