Quinoa Fruit Salad with Miso Honey Vinaigrette

Last Updated on December 16, 2024 by Lisa Keys

This quinoa fruit salad recipe is inspired by my nephew, Cole. Cole runs cross-country and loves quinoa. Quinoa is an energy packed, high protein seed that is the perfect super food for the athlete in all of us. Simmered or toasted it can be used in everything from appetizers to desserts to salads and side dishes. I sometimes start my day with this quinoa pomegranate pudding.

Cole is also known to like a bit of heat, so Chosen Foods Spicy Sesame Oil is just what this salad needs. I am a huge fan of ordering salad dressing on the side. Nothing worse than an over-dressed soggy salad, so since I don't know how you like your salad I advise following the recipe as written. Then add more of the dressing to your taste. Oh, and don't be afraid to change up the fruit, too.

A quinoa salad with your favorite fruit makes for an intelligent dietary change after eating all those holiday cookies. Incorporating quinoa into your diet can be a great way to boost overall nutrition.

Why eat quinoa

1. Rich in Complete Protein

• Quinoa is one of the few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent protein source for vegetarians, vegans, and those looking to diversify their protein intake.

2. High in Fiber

• Quinoa is a good source of dietary fiber, which is important for digestive health. Fiber helps to maintain regular bowel movements, reduce the risk of constipation, and promote gut health. It also contributes to feelings of fullness, which can aid in weight management.

3. Rich in Nutrients

• Quinoa is packed with vitamins and minerals, including:
  • Magnesium: Important for muscle function, nerve function, and bone health.
  • Manganese: Supports metabolism and antioxidant defense.
  • Iron: Helps in oxygen transport in the blood.
  • B-vitamins: Essential for energy production and brain health.
  • Phosphorus: Important for bone health and energy production.

4. Gluten-Free

• Quinoa is naturally gluten-free, making it a great alternative to wheat, barley, and rye for individuals with celiac disease or those who follow a gluten-free diet. It can be used in place of grains like rice or couscous.

5. Antioxidant Properties

• Quinoa contains various antioxidants such as flavonoids (including quercetin and kaempferol) that help protect the body from oxidative stress and inflammation, which are linked to chronic diseases like heart disease and cancer.

6. Low Glycemic Index

• Quinoa has a low glycemic index, meaning it has a smaller effect on blood sugar levels compared to other carbohydrate-rich foods. This makes it a good option for individuals managing diabetes or those seeking to maintain steady energy levels.

7. Heart Health

• Due to its fiber content, antioxidants, and healthy fats (including omega-3 fatty acids), quinoa may contribute to heart health. It can help reduce cholesterol levels, lower blood pressure, and improve overall cardiovascular function.

8. Supports Weight Management

• Because of its high protein and fiber content, quinoa can help increase satiety, which means you feel fuller for longer. This can be useful for controlling appetite and preventing overeating, making quinoa a good choice for weight management.

9. Supports Bone Health

• Quinoa contains magnesium, phosphorus, and calcium, which are important for maintaining strong bones and preventing osteoporosis.

10. Easy to Prepare and Versatile

• Quinoa is simple to cook and can be used in a variety of dishes, from salads and grain bowls to soups, stews, and even baked goods. It absorbs flavors well and has a nutty taste and pleasant texture.

11. Helps with Muscle Repair

• Due to its high protein content, quinoa can aid in muscle repair and recovery, especially for athletes or individuals who engage in strength training.

12. Promotes Healthy Skin

• The high levels of vitamin E and other antioxidants in quinoa may help protect the skin from oxidative damage and promote a healthy, glowing complexion.

How to make fruit salad with quinoa

• Whisk all the salad dressing ingredients together; set aside.
• Toast the quinoa in avocado oil to bring out its nutty flavor.
• Add water and simmer until water is absorbed.
• Let quinoa stand for 5 minutes before fluffing with a fork.
• Toss with fruit, green onions and half of the dressing.
• Top with cashews.