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
Recipe: Dr. Janet’s Quinoa with Walnuts and Currants
Yield: 6 servings
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):
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
Whole-Wheat Bread Why it’s good for you: The government’s dietary guidelines recommend that at least half the grains you eat bewhole. This means intact grains that contain the entire grain kernel: the bran, germ and endosperm. Refined grains (which are used in white bread and white rice), in contrast, are milled, meaning the bran and germ have...
Steel-Cut Oatmeal Why it’s good for you: Oatmeal is high in the fiber beta-glucan, which lowers levels of bad LDL cholesterol. Nutritionists recommend steel-cut oats because they’re minimally processed, without additives. “Oatmeal is the best way to start your day,” says Brill. “It’s a whole grain and a great heart-healthy food. It has antioxidants that...