Tips:

 

To peel and chop a mango, cut a small slice from the top and bottom of the fruit to make flat ends. Using a vegetable peeler, carefully peel away the skin. Stand mango upright on a cutting board. Using a chef’s knife, run the blade through the flesh, taking approximately three slices from each of the four sides. When you are close to the stone, use a paring knife to remove any remaining flesh from around the middle.

 

Pumpkin seeds provide an impressive array of nutrients. They contain healthy poly- and monounsaturated fats, protein, fiber, iron, magnesium, potassium, zinc, manganese, thiamine (vitamin B1) and vitamin E — not bad for the seeds of a common squash.

Variations:

Substitute the jicama with one cup (250 milliliters) thinly sliced apple, one cup (250 milliliters) thinly sliced pear and two tablespoons (30 milliliters) sesame seeds (kitniyot, omit on Passover).

Description:

Text and photo from Eat Raw, Eat Well by Douglas McNish. Text copyright © 2012 Douglas McNish. Photographs by Colin Erricson. Published by Robert Rose, Inc. Reproduced by arrangement with the Publisher. All rights reserved.