Low Sodium Tropical Mango Dressing
Brighten up your dishes with this vibrant Low Sodium Tropical Mango Dressing, a healthier spin on classic dressings that’s rich in tropical flair. Made with juicy ripe mango, zesty lime juice, and hydrating coconut water, this creamy and flavorful dressing is the perfect blend of sweet, tangy, and refreshing. Enhanced by hints of honey (or agave for a vegan twist), grated ginger, and a touch of garlic, it brings a naturally bold taste with minimal sodium—ideal for heart-conscious meals. Whether drizzled over crisp salads, served alongside grilled veggies, or used as a dip for fresh fruit, this quick 10-minute recipe will elevate everyday dishes into tropical delights. Plus, with the optional addition of fresh cilantro, you can customize it to suit your palate.
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Recipe Information
Ingredients
- 1 large (about 1 cup diced) Ripe mango
- 3 tablespoons Fresh lime juice
- 2 tablespoons Coconut water
- 2 tablespoons Olive oil
- 1 tablespoon Honey (or agave syrup for a vegan option)
- 1 teaspoon (grated) Fresh ginger
- 1 small clove (minced) Garlic
- 0.125 teaspoon Black pepper
- 2 tablespoons (chopped) Fresh cilantro (optional)
Instructions
Peel and dice the mango, discarding the seed. Make sure the mango is ripe for maximum sweetness and flavor.
In a blender or food processor, combine the diced mango, fresh lime juice, coconut water, olive oil, honey (or agave syrup), grated ginger, minced garlic, and black pepper.
Blend the mixture on high until it is smooth and creamy. Scrape down the sides of the blender if necessary to ensure all ingredients are fully incorporated.
Taste the dressing and adjust sweetness or acidity, if desired. You can add a bit more honey/agave for sweetness or lime juice for tanginess based on personal preference.
If using cilantro, stir in the chopped cilantro after blending and mix gently.
Transfer the dressing to a jar or airtight container and refrigerate for at least 15 minutes to allow the flavors to meld. It can be stored in the refrigerator for up to 5 days.
Use the dressing as a topping for salads, grilled vegetables, or as a dip for fresh fruit. Shake well before each use, as natural separation may occur.
Nutrition Facts
Calories |
518 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.2 g | 37% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 39 mg | 2% | |
| Total Carbohydrate | 69.1 g | 25% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 61.0 g | ||
| Protein | 3.3 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 57 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 659 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
