Anti-Inflammatory Quinoa Crunch Salad

Fresh, Flavor-Packed & Satisfying

Think of inflammation like background noise in your body.  You don’t always notice it, but it slowly drains your energy, comfort, and focus. One reason it builds up is food that’s too processed, missing key nutrients, or eaten without balance. When meals don’t include enough fiber, protein, color, or healthy fats, your body has to work harder to stay balanced.

This Anti-Inflammatory Quinoa Crunch Salad is like a fresh reset: bright colors, satisfying crunch, and clean flavors that feel light but filling.  It’s the kind of meal that leaves you feeling refreshed instead of weighed down. It’s simple, colorful, and easy to come back to again and again.

What Makes It Special?

This salad brings together fiber, healthy fats, and antioxidants to support inflammation balance.

Quinoa adds plant-based protein to help keep energy steady.

Mixed baby greens give your body micronutrients without strong or bitter flavors.

Colorful vegetables and fruit provide natural compounds that support healing and recovery.

Healthy fats help your body absorb nutrients more easily and feel satisfied after eating.

Recipe  

Servings: 4

Serving Size: 1 generous bowl

Prep Time: 15 minutes

Cook Time: 15 minutes (if cooking quinoa)

Salad Ingredients

 ♥ 6 cups mixed baby greens

 ♥ 2 cups cooked quinoa, cooled

 ♥ 1 cup bell peppers, thinly sliced or finely chopped (red, orange, or yellow)

 ♥ 1 cup shredded carrots

 ♥ ¼ cup sunflower seeds

 ♥ ¼ cup chopped pecans (or walnuts)

 ♥ 1 cup chopped apple or pear (crisp varieties work best)

 ♥ ¼ cup fresh parsley, finely chopped (or cilantro for a brighter, citrusy flavor)

 ♥ ¼ cup crumbled feta cheese (optional)

 Anti-Inflammatory Dressing

 ♥ ¼ cup extra-virgin olive oil

 ♥ 2 tablespoons fresh lemon juice (or apple cider vinegar)

 ♥ 1 teaspoon Dijon mustard

 ♥ 1 teaspoon honey or maple syrup (optional)

 ♥ ½ teaspoon sea salt

 ♥ ¼ teaspoon black pepper

Instructions

1. Add the mixed baby greens and cooked quinoa to a large bowl.

2. Layer in the bell peppers, shredded carrots, sunflower seeds, pecans, apple or pear, and fresh herbs.

3. In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper until smooth.

4. Drizzle the dressing over the salad and toss gently until everything is lightly coated.

5. Sprinkle with feta cheese if using.

6. Divide into bowls and enjoy slowly.

Phoenix Mindful Moment

Pause. Breathe. Savor.  Before your first bite, take three slow, deep breaths.

Notice the colors in your bowl: the greens, the pops of orange and red, the shine of the dressing.  As you eat, slow down and try to name one flavor or texture in each bite: the crunch of the seeds, the sweetness of the fruit, the freshness of the herbs. This simple pause helps your body relax, improves digestion, and turns a regular meal into a moment of care and appreciation.

Community Connection & Sharing Your Win

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Did you try this recipe? Feel more energized afterward? Or experience another win?

Share your win with the Phoenix Family to celebrate your progress and keep building momentum.  Your story might be featured on the Phoenix Family Inspiration Page, where everyday choices become shared sparks of renewal.  Share your wins with us here.