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. 

Raspberry Cacao Overnight Oats

i.e. How to Eat Dessert for Breakfast & Feel Great About Where Your Life Is Headed 

Hi, Spring! Everyone has hung up their coats and switched from hot coffee to cold brew, but that doesn't mean that oatmeal season has to end! Oats are not only delicious and wholesome, but they are oh so adaptable. You just have to swap out the stove top for the refrigerator. This recipe is painless and packed with fiber and antioxidants. 

Prep time: 10 minutes | Servings: 1

Ingredients

  • 1/2 cup (40 g) dry quick oats, gluten free
  • 1 banana 
  • 6 oz (170 g) raspberries* 
  • 1 tablespoon (14 mL) water
  • 1/4 (59 mL) cup almond milk 
  • 1 tablespoon (10 g) cacao nibs + more to garnish 
  • pinch of sea salt

Preparation 

  1. Blend banana, 4 oz raspberries, 1 tablespoon water, and pinch of sea salt together. Layer the bottom of a 12 oz jar with half of this fruit puree. 
  2. Mix the quick oats, cacao nibs, and almond milk into the other half of fruit puree & spoon into the jar. 
  3. Pop the oats into the fridge for the night. Place the other 2 oz of raspberries in the freezer. 
  4. In the AM, unseal the jar, garnish with frozen raspberries (plus extra cacao nibs, if you're feeling festive) and consume. 
  5. Go forth and conquer the day. 

Notes

*If you are able to purchase organic raspberries, these would be a good thing to prioritize buying organic. Wherefore? Raspberries (in fact all berries, broadly speaking) are fully exposed to the field throughout the cultivation process, so they tend to get more contaminated by chemical inputs than fruits that are protected by a peel. 

Nutrition

Serving Size: 1 Recipe | Calories: 270 | Total Fat: 3 g | Carbohydrate: 56 g | Sugar: 21 g | Dietary Fiber: 15 g | Protein: 7 g | Vitamin A: 15% | Vitamin C: 72% | Calcium: 24% | Iron: 32% 

5 Reasons to Add Raspberries to Your Regimen

  1. A cup of raspberries contains 41% of your daily value of manganese (not to mention ample fiber, biotin, magnesium, folate, and potassium). 
  2. Raspberries are rich in antioxidants and anti-inflammatory phytonutrients--in fact, they are nearly unparalleled among other fruits and vegetables in the diversity of these nutrients.
  3. As is typically the case for anti-inflammatory foods, raspberries show anti-cancer benefits since they are well equipped to help decrease oxidative stress in the body.
  4. Raspberries also appear to help regulate blood sugar, combat obesity, and manage type 2 diabetes.
  5. They are especially delectable. 

Do you need anymore reason to hop on the raspberry train? If you do, check out check out the George Mateljan Foundation's article on raspberries for a deep dive into the science of raspberry nutrition and preparation.