Studies show that eating a diet high in whole grains can help lower your risk of heart disease, diabetes, and cancer. To try something different from whole wheat, oats, and brown rice, consider quinoa (“KEEN-wah”). Quinoa is a protein-rich whole grain that was a staple of ancient Andean civilizations of South America. Quinoa is good served hot or at room temperature. It works well in pilafs, stews, soups, salads, and as a morning cereal drizzled with maple syrup. It is important to rinse quinoa before cooking because the grain is covered with a coating of saponin, a bitter, soap-like substance that acts as a natural insect repellant.

Source: Ever Green, Ever Healthy Features, American Institute for Cancer Research, www.aicr.org.