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Sunday, August 20, 2017

Salad Sunday- Mango Arugula Salad

In summer I usually eat a salad for lunch. So I am always on the lookout for new and interesting salad recipes. Today's recipe is one I modified from Sunset magazine.  I changed it up a bit to reflect the produce I bought this week. Mango's were on sale and thought they would be a good addition.

The arugula has a really strong distinctive taste that I am not sure I loved. If I made this salad again, I would combine it with a milder green like bib lettuce.

I did not change the salad dressing at all.  This one paired perfectly with the salad it really quick to put together. It used fresh mint and I have a huge supply in my garden.    Making your own dressing is easy and a better option than most store bought. No chemicals or preservatives and healthy fat from the avocado.  If you want this salad to be a bit more filling, add some cooked diced chicken or shrimp. Either would pair well with the flavors.

8 ounces arugula
1/2 red onion sliced
1 cucumber sliced
1/2 avocado diced
2 mango diced
8 ounces of Feta cheese
1/2 cup sunflower seeds

Half Avocado
Juice of one lemon
Juice of one orange
2 to 3 stems of fresh mint
1 teaspoon raw honey
1 teaspoon olive oil
Salt and pepper to taste

  1.  Mix arugula, red onion, cucumber, avocado, mango and feta cheese in a bowl.
  2. Combine mint, 1/2 avocado, lemon juice, orange juice, honey and olive oil in a blender.  
  3. Blend until smooth. There will be green flecks of mint.
  4. Pour dressing over salad mixture.
  5. Top with sunflower seeds.
Serves 6


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Champsionship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 215 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway, Sweden and Ireland. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

Follow CMT Author Chris Steinke

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