Home » Fallback Foods and Winter Recipes for Frugivores: Quinoa Apple Salad

Fallback Foods and Winter Recipes for Frugivores: Quinoa Apple Salad

The probably biggest challenge on a frugivore diet is not being able to get high-quality tropical fruits. This is the reason we really need to consider fallback foods and do the best we can with what we have. Our ancestors in cold climates did not have the help of food transportation, which is why they switched to an animal-based survival diet in the first place! It’s all they had locally, especially in winter. See, for example, dairy as a survival food in cold and dry climates. Because many people ask for advice on how to be fruit-based in cold climates, I started this Fallback Food and Winter Recipes. They are not fully raw or frugivore, but they are relatively healthy fallback foods. Remember that we all tolerate fallback differently due to local adaptations. So if you need to integrate fallback foods, just see what works best for you!

Quinoa is relatively well-tolerated but can cause bloating in others. Just keep an eye on it. Otherwise, enjoy!


For the Salad:

  • 1 cup white quinoa, rinsed
  • 2 cups water
  • 1 medium beet, peeled, and diced
  • 1/8 of a purple cabbage, diced
  • 1 large apple, cored and chopped
  • 1/2 cucumber, diced
  • 2 cups arugula
  • Optional: toasted nuts or seeds for garnish

For the Dressing:

  • 1 cup of orange juice
  • Juice of 1 lime
  • 2 tablespoons avocado oil
  • 4-5 tablespoon maple syrup
  • 1 tablespoon of raw apple cider vinegar
  • Sea salt with kelp, to taste


  1. Cook Quinoa: In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and reduce to a simmer. Cover and cook for about 15 minutes, or until the quinoa is tender and the water is absorbed. Fluff with a fork and let it cool.
  2. Prepare the Veggies: Peel and dice the beets. Chop the apple, cucumber, and cabbage into pieces.
  3. Make the Dressing: In a bowl, whisk together orange juice, lime juice, avocado oil, maple syrup, apple cider vinegar, and sea salt with kelp. Adjust the seasoning as needed.
  4. Mix it All: In a large bowl, combine the cooled quinoa, diced beet, chopped apple, and diced cucumber. Drizzle the dressing over the salad and mix it well into the salad. Taste and adjust seasoning if necessary.
  5. Add Arugula and Serve: Just before serving, gently fold in the arugula to maintain its freshness and texture. Garnish with toasted nuts or seeds if desired for added texture. Serve.

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Martina Spaeni Lima, MSc

"We are frugivores - specialized fruit-eaters!" It was passion at first sight when I came across the intriguing concept that humans are adapted to a high-fruit diet, similar to chimpanzees...

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