Add quinoa to your plate

Technically, quinoa is a grass seed, though it's cooked and used like a grain. It's gluten-free and a complete source of protein.

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Hi. I'm Dr. Soden. Here's the healthy, quick-cooking whole grain to keep on hand in your pantry--

quinoa. This ancient food from South America has noble history. It was a staple among the Incas.

And its name translates to mother of grains. And it's a terrific staple for modern meals too.

Technically, quinoa is a grass seed, though it's cooked and used like a grain. It's gluten-free and a complete source of protein,

meaning it has all the nine essential amino acids your body needs. A cup of cooked quinoa has 222 calories,

an impressive 8 grams of protein, and 5 grams of fiber. Quinoa is also high in manganese and magnesium, both minerals

that contribute to bone health. It's very quick and easy to cook. Here's how. First, rinse your quinoa to remove

a soapy tasting but harmless naturally occurring chemical compound. Or look for quinoa that's labeled prerinsed.

Then add 1 cup of quinoa to 2 cups of boiling water or low sodium broth. Cover, lower the heat, and simmer for 15 minutes,

or until the liquid has been absorbed. Quinoa is delicious in place of rice in everything from stir-fries to casseroles to salads.

I'm Dr. Soden. Watch all our smart tips for more ways to nourish your health. [AUDIO LOGO]