An age-old, healthy spice in a colorful salad: Turmeric Mango Slaw

August 5, 2016

By Kay MacInnis, Registered Dietitian at Providence Health

You might have guessed that I love any kind of salad.

This one’s beautiful color is attributable to turmeric – an age-old spice that is present in curry and American-style mustard. Turmeric contains a compound, curcumin, an active ingredient with powerful anti-inflammatory effects and a strong antioxidant.

There is some evidence accumulating that consuming the spice regularly may prevent Alzheimer's disease, arthritis, and cancer. To know for sure the role that the spice plays in disease management, we will need more studies. Meanwhile, we can include it in a variety of recipes.

Salads are a great way to fill half your plate – lots of color! Low in fat! Low in calories! Win! Win! Win!

Turmeric Mango Slaw


•    1 Tbsp. olive oil
•    3 limes, including zest
•    Pinch kosher salt
•    1/8 ground black pepper
•    3/4 tsp. turmeric
•    1/4 tsp. cumin
•    1/8 tsp. crushed red pepper flakes
•    1/2 head red cabbage, shredded
•    1 (8 oz.) mango, julienned
•    1/4 small red onion, sliced into thin strips
•    2 Tbsp. fresh chopped cilantro
•    1/8 tsp. crushed red pepper flakes


•    Combine 1 Tbsp. olive oil, juice of 1 lime, pinch of salt and pepper, turmeric, cumin and crushed red pepper flakes.
•    Toss with the cabbage, red onion, mango, lime zest and 1 Tbsp. fresh cilantro.

Yield: 8 servings

Nutrition Information: 53.6 Calories, 1.8 grams fat, 0 mg. cholesterol, 325 mg. sodium, 9.5 grams carbohydrate and 1.22 grams protein.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."
 – a Kay MacInnis fan and Providence Cooks! regular.