Green mango salad (Som Tum Mamuang)
If there’s one thing I love more than a colorful plate, it’s a dish that delivers on both flavor and function. This Thai-inspired Green Mango and Carrot Salad does just that—bringing together bright, bold, tangy flavors with powerful benefits for digestion, hormone health, and detoxification.
Let’s start with the obvious: it’s gorgeous. The ribbons of orange carrot and green mango, laced with fresh herbs and thin slivers of red onion, are a feast for the eyes. But this salad is more than just pretty. It’s a fiber-rich, gut-loving, hormone-supportive bowl of goodness.
Why Carrots Deserve the Spotlight? Carrots are often underestimated. Yes, they’re sweet and crunchy—but they’re also rich in soluble and insoluble fiber, which plays a crucial role in keeping the digestive system moving efficiently. Fiber acts like a broom in the intestines, helping sweep out waste and excess estrogen—one of the reasons carrots are often recommended for hormone balance, especially in women.
Carrots also contain compounds that bind to estrogen-like metabolites in the gut and escort them out of the body. This natural detox support can be especially helpful in cases of estrogen dominance, PMS, or skin issues linked to hormone imbalances. Plus, the beta-carotene in carrots (which converts to vitamin A) supports liver function and skin repair—both important for hormone health and detox pathways.
In this recipe, we’re using carrots raw—sliced into ribbons so they’re soft but still retain their crunch. This raw form delivers enzymes, hydration, and all their natural fiber intact. Pair them with unripe green mango, which brings tang, crunch, and added enzymes that aid digestion.
The dressing—a vibrant mix of fish sauce, lime juice, coconut sugar, garlic, and chili—adds that signature Southeast Asian balance of salty, sweet, spicy, and sour. It wakes up your taste buds and stimulates bile flow, which further helps digestion and fat metabolism.
Whether you serve this salad on its own, as a light lunch, or alongside grilled protein (like my grilled Thai pork), it’s a beautiful way to support your body naturally—without sacrificing pleasure or tradition. It’s gluten-free, dairy-free, and anti-inflammatory by nature.
Pro tip: Want extra hormone-balancing benefits? Try adding a spoonful of ground flaxseeds or sesame seeds before serving.
RECIPE
Ingredients:
2 tablespoons fish sauce
2 tablespoons fresh lime juice
4 tablespoons coconut brown sugar or honey
1 clove garlic, finely grated
1/2 teaspoon chili flakes (or 1–2 chopped Thai chilies)
1 small red onion, thinly sliced
2 medium carrots, peeled into ribbons
2 unripe green mangoes, julienned or peeled into ribbons
1/2 cup chopped salted peanuts
a handful chopped fresh cilantro
a handful chopped fresh mint
a handful chopped Thai basil
Instructions:
Prepare the Vegetables Using a vegetable peeler or mandoline, peel the carrots and green mangoes into thin ribbons or julienne them. Thinly slice the red onion and chop the greens. Chop the peanuts.
Make the Dressing In a mixing bowl, whisk together the fish sauce, lime juice, 2 tablespoons of the brown sugar, grated garlic, and chili flakes (or Thai chilies) until the sugar is fully dissolved.
Assemble the Salad Add the red onion, mango ribbons, carrot ribbons, and cilantro to the bowl with the dressing. Add the peanuts at the end.
Toss and Adjust Gently toss everything together until well combined. Taste and adjust the flavors—add more fish sauce for saltiness, lime juice for acidity, or sugar for sweetness if needed.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana