Red Quinoa Cranberry Crunch

Prep Time

5 min

Cooking Time

20 min




1/2 cup red quinoa (cooked) 

1/4 cup sunflower seeds 

1/8 cup dried cranberries 

1 TBSP chia seeds (pre-soaked) 

Splash of unsweetened almond/coconut milk 


Mix all ingredients together and enjoy!


This comes out to be about 400 calories and packed with 13 grams of protein. Satisfying and so delicious! The cooking time stated is for the quinoa, prepared ahead of time.Feel free to try this one or explore other flavor enhancers. Quinoa is a great medium for this. I prefer the RED for it has a mild nutty taste - where the white I found to be a little bitter. 

Quinoa (pronounced KEEN-wah), is a grain that comes from the Andes Mountains of South America and has much to offer. 

Technically quinoa is not a true grain for it is the seed of the Goosefoot plant. It is used as a grain and substituted for grains because of it’s cooking characteristics. 

Whole grains such as barley, quinoa and amaranth are nutritional powerhouses when compared to the traditional refined grain and yeast products – which we eat too much of and this only hinders fat loss. 

Because quinoa is a whole food, it has an abundance of beneficial antioxidants, phytochemicals, and essential nutrients. It also is a good source of vitamins and minerals. A ¾ cup serving of cooked quinoa provides 25% of the daily value for both iron and magnesium and 10% of the daily value for vitamin E, potassium, and fiber.


Quinoa is the only grain containing all essential amino acids, which makes it a complete protein. 

In fact, quinoa contains more protein than any other grain and is gluten free!


Bonus Benefits


* Easy to Cook

Quinoa cooks up in just 15 minutes. 2 cups of water to 1 cup of quinoa. Simple enough. 

* Easy to Cook in Bulk

Easy to cook means easy to make a LOT of it to have on hand for meals all week. When I cook my quinoa (1 cup dry at 720 calories) comes out to be about servings SIX 1/2 cup servings. This would make it about 120 calories when I used 1/2 cup as a serving – which is plenty to use when creating a meal. 

* Inexpensive

I find a box of red quinoa at Whole Foods or even in the organic section of my grocery store for about $4.00 (or less when on sale). This yields a total of twelve 1/2 cup servings. Once again, another example of how eating healthy does not cause you to go broke. 

Give this super grain a try and feel free to share new recipes you create! 


Fit Yummy Mummy