Sunday, April 7, 2013

Quinoa Fruit Salad

Quinoa the Powerfood

I eat quinoa almost everyday, and here are eight reasons you should too:

1. High quality protein with the nine essential amino acids, the protein balance is similar to milk. At 16.2 to 20 percent protein, it has is more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent).
2. Great source of riboflavin. Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.
3. Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient powerfood.
4. Antiseptic. The saponins from quinoa are used to promote healing of skin injuries in South America.
5. Not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats).
6. Gluten-free. Since it is not not related to wheat, or even a grain, it is gluten-free.
7. Alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
8. Smart Carb: It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.

Here is another recipe I get asked for a lot. It is delicious and great to bring to summer parties. Hint: Wegmans and other grocery stores sell frozen mango that will save you LOTS of time!

Quinoa Fruit Salad

Quinoa with blueberries, strawberries, mango, and a refreshing honey lime dressing. 


1 cup quinoa (I used Red Quinoa)
2 cups water
For the Honey Lime Dressing:
Juice of 1 large lime
3 tablespoons honey
2 tablespoons finely chopped fresh mint
For the fruit:
1 1/2 cups blueberries
1 1/2 cups sliced strawberries
1 1/2 cups chopped mango
Extra chopped mint, for garnish-optional


1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
2. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.
3. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.
Note-Use your favorite fruit in this salad. Blackberries, peaches, kiwi, raspberries, pineapple, grapes, etc. are great options!


  1. Oh Kate this looks yummy! Except for the quinoa. I've never tried it! But you've convinced me to do so! I'm going to make this salad this week and will report back.

    I am so happy to have found your blog - a fellow tri clubber (Alicia) sent me the link! I, too, am working my way towards totally healthy eating and living, and I am blogging about it too. I'm going to link to this recipe today on my personal blog! :)

  2. Thanks Christy! Will you send me your blog? I'm still new at this and am not sure exactly how to follow people. Maybe we can bribe Alicia with some healthy snacks and red wine to give us some lessons. Her blog is amazing.

    You HAVE to try quinoa. Let me know how you like it!

  3. I'd love for us all to get together!! Here's mine: