This gluten-free whole grain is technically a seed. Pronounced keen-wah, it’s rich in complete protein, fiber, manganese, phosphorus, magnesium, folate, and vitamin B1. Use it in salads and soups. Swap it in for rice in stir-fries or cook it in milk and enjoy it as a breakfast cereal. You may want to rinse quinoa before you cook it to remove saponins, a natural plant chemical that can taste bitter.