Quinoa Fruit Salad
Fruit, yogurt, and ever-popular quinoa team up to create a supercharged brunch salad. For an added pop of colour, use red or black quinoa. The salad can be made up to two days in advance, but the avocado should be added to the salad just before serving. Feel free to use any other desired fruits such as peaches, grapes, raspberries, kiwi, or mango.
3/4 cup (180 mL) quinoa
1 1/2 cups (350 mL) blueberries or blackberries
1 1/2 cups (350 mL) sliced strawberries
1 1/2 cups (350 mL) cubed pineapple
1 avocado, cubed
1/2 cup (125 mL) chopped almonds
1/4 cup (60 mL) dried coconut flakes
2 Tbsp (30 mL) honey
1 tsp (5 mL) orange zest
Juice of 1/2 orange
1 in (2.5 cm) piece ginger, grated or finely minced
1 cup (250 mL) plain Greek yogurt
1 tsp (5 mL) vanilla extract
1/4 cup (60 mL) chopped fresh mint
1/4 cup (60 mL) cacao nibs (optional)
Heat heavy-bottomed medium-sized saucepan over medium heat. Add quinoa and heat, shaking pan often, until it smells toasty, about 4 minutes. Place 1 1/2 cups (350 mL) water and pinch of salt in pan, bring to a boil, reduce heat, and simmer covered over medium-low until quinoa is tender and water has absorbed, about 15 minutes. Remove from heat, drain any excess water, and let cool.
Fluff quinoa with fork, place in large mixing bowl, and toss with blueberries or blackberries, strawberries, pineapple, avocado, almonds, and coconut flakes.
In small saucepan, heat honey, orange zest, orange juice, and ginger over medium-low heat until honey has liquefied. Pour honey mixture over quinoa mixture and toss to coat.
In small bowl, stir together yogurt and vanilla. Place quinoa salad in serving bowls and top with dollops of yogurt mixture. Garnish with mint and cacao nibs.
Serves 6.
Each serving contains: 317 calories; 11 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 42 g total carbohydrates (19 g sugars, 8 g fibre); 7 mg sodium
source: "Thanks a Brunch!", alive #379, May 2014
Quinoa Fruit Salad
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.