Red Quinoa Fruit Salad

i.e. how this fruit lover is celebrating Cinco de Mayo 

Full disclosure: this was meant to be a bizarre sweet twist on a taco recipe. However, I didn’t have the traditional small corn tortillas on hand. I tried to make it work with some gargantuan, floppy, chemical-tasting, low-carb (ugh) wheat tortillas from TJ’s. The outcome did not exceed—or even meet—expectations. So I pivoted!

Let me present to you instead a thoroughly tortilla-less mess of good flavors on a plate. 

Prep time: 30 minutes | Servings: 6

Ingredients

  • 2 cups red quinoa, cooked  
  • 2 cups mango, cubed
  • 2 cups blackberries  
  • 1 bunch cilantro, roughly chopped
  • 2 limes, juiced
  • 1 medium avocado, sliced or smashed
  • Pickled red cabbage to garnish (optional) 
  • Slivered almonds to garnish (NOT optional) 
  • Pinch of salt

Preparation

  1. Cook the quinoa according to the manufacturer’s instructions. Fluff and let cool. 
  2. Combine quinoa, mango, blackberries, and chopped cilantro in a medium sized bowl. 
  3. Juice limes and mix lime juice with a pinch of salt. Dress the quinoa and fruit mixture. 
  4. Garnish with avocado, slivered almonds, and pickled red cabbage and serve. 

Nutrition

Serving Size: 1 cup serving or 1/6 recipe | Calories: 192 | Total Fat: 7g | Carbohydrate: 29g | Sugar: 10g | Dietary Fiber: 7g | Protein: 5g | Vitamin A: 15% | Vitamin C: 57% | Calcium: 4% | Iron: 8%

Let Us Wax Poetic About Quinoa

  • It has heart-healthy monounsaturated fats including omega-3 fatty acids (which are key to decreasing inflammation and protecting against many lifestyle related diseases).
  • Its high phytonutrient content also contributes to this anti-inflammatory effect. Phenolic acids, some forms of vitamin E, and cell wall polysaccharides make the shortlist of quinoa’s inflammation-fighting nutrients!
  • It is a high fiber food! Ninety-seven percent of Americans don’t get adequate fiber in their diet. That’s crazy! Be different. Three quarters of a cup of quinoa (185 grams) has 21 percent of your daily value of fiber. How awesome is that? 

Continue your study in quinoa here. 

5 Ingredient Granola

Oats. Almonds. Quinoa. Molasses. Sea Salt.

5 Ingredient Vegan Granola Blackstrap Molasses

This granola recipe is delicious, heart-healthy, vegan, and SO easy to make. It's also secretly full of vitamins and minerals: the key ingredient here is blackstrap molasses! Molasses is the nutritionally-dense by-product of refined white sugar. The iron, potassium, calcium, and magnesium that get left behind when sugar cane is turned into boring white sugar all end up in this sweet earthy syrup. I am all about molasses these days. Read more about it here, and get on the bandwagon with me. And then make this easy 5 ingredient granola! 

INGREDIENTS

  • 2 cups rolled oats (I deeply dig Bob's Redmill)

  • 1 cup raw sliced almonds

  • 1/2 cup dry quinoa

  • 1/4 cup blackstrap molasses 

  • sea salt to taste (optional) 

  • dried fruit to taste (optional)

DIRECTIONS

  • Prep: Preheat oven to 350 degrees F and line a half sheet baking pan with parchment paper. 

  • Combine: Add rolled oats, almonds, quinoa, and molasses in a large mixing bowl, and mix. 

  • Taste: Check the quality of the above mixture using thumb, forefinger, and mouth. Add salt if you're the salting type. 

  • Toast: Spread oat-molasses mixture on parchment paper, and bake for 30 minutes. Give the ingredients a stir at the 15 minute mark. 

  • Embellish: If you're feeling fancy, sprinkle dried fruit on top of granola as it cools. To achieve maximally chunky granola, let it cool completely before digging in.