Quinoa

Why it’s good for you: Not only is quinoa considered a whole grain; it’s also a complete protein, containing all the amino acids necessary for building muscle and upping metabolism.

How to eat it: Try quinoa anytime you’d ordinarily eat rice; it’s also a good ingredient for veggie burgers.

Serving size: 1 cup cooked

Calories: 222

Recipe: Dr. Janet’s Quinoa with Walnuts and Currants

Yield: 6 servings

Ingredients

1 cup quinoa, rinsed

2 cups reduced-sodium chicken or vegetable broth

¼ cup dried currants

½ cup chopped walnuts, toasted

¼ cup finely sliced scallions, green and white part (2 thin scallions)

Rinse the quinoa in a fine-mesh strainer with cool running water before cooking, to remove the saponin, a natural coating on the quinoa, which can be an irritant to the stomach if not removed. Some quinoa is sold prerinsed.

In a saucepan, bring the quinoa and broth to a boil. Add the currants; cover and reduce heat to low. Cook for 15 minutes. Turn off the heat, leave covered, and let sit for 5 minutes. Then open the pan and lightly fluff the quinoa with a fork to separate the grains. Gently stir in the walnuts and scallions. Serve warm or at room temperature.

Nutrition per serving (½ cup):

Calories: 194

Fat: 8 g

Sodium: 192 mg

Carbohydrates: 26 g

Dietary fiber: 3 g

Sugars: 4 g

Protein: 7 g

Recipe excerpted from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, February 2011). To learn more about this book, visit DrJanet.com or PreventaSecondHeartAttack.com