Hi Larry,
In Quito and Cuenca, the water supplies should be fine. However, as someone who has traveled a lot, I have to say that I ALWAYS drink bottled water if I am on a 2-4 week trip, and avoid drinks with ice unless I’m sure of the source. To me, it is just a minor precaution to take to make sure you enjoy the trip. I always wash my fruits and vegetables from the local mercado in an anti-biotic wash – again, maybe not strictly necessary, just a precaution.
That said, I have visited all of the cities you listed (except Mindo), and I’ve had fruits, salads, etc. at many restaurants without any problems. For example, I remember “La Esquina” in Vilcabamba in particular as being a small, local restaurant with excellent food. The only thing I’d suggest you avoid as a “newbie” are the carts you may see, street vendors cooking or making juice somewhere without running water or refrigeration.
Those are beautiful areas, and you should have a great time and find some new and interesting dishes! Enjoy!
.
