Here a recipe for Quinoa Salad with Apples  from one of our IC patients Patti. Quinoa is a grain-like seed originating from South America and is available in most grocery stores usually near the rice. It is higher in protein than most grains and contains minerals like calcium and iron making it an ideal choice for vegetarians and is IC friendly!

Prep time: a few hours (quinoa needs to cool)
Serves: 6-8


  • 1 cup quinoa (keen-wa), rinsed
  • 1 tsp olive oil
  • 2 cups water
  • 2 Tbsp honey
  • 2 tsp lemon zest or 1 tsp lemon extract (if tolerated)
  • ½ tsp sea salt
  • 3 Tbsp olive oil
  • 1 medium fuji apple, peeled and diced
  • 1 cup finely chopped celery
  • 1/3 cup finely chopped fresh parsley
  • ½ cup coarsely chopped toasted almonds
  • 1/3 cup organic or untreated raisins, brown or golden (if tolerated)


  1. In a medium-sized saucepan bring quinoa, water and a tsp olive oil to a boil. Reduce heat, cover and simmer 15 minutes until quinoa is tender and water absorbed stirring occasionally to prevent sticking. Remove from heat, transfer to a loosely covered dish and cool.
  2. In a small bowl, whisk together honey, lemon zest or extract and salt. Gradually whisk in olive oil until blended.
  3. Add apple, celery parsley, almonds and raisings to cooled quinoa. Mix well.
  4. Pour dressing over mixture and stir. Serve or refrigerate.  

Ideas for substitution or addition:

  • exchange walnuts for almonds
  • exchange brown raisins for golden
  • exchange parsley for mint
  • add spinach or kale
  • add coconut shredded or flaked