A - Z of foods: Q is for quinoa


This whole grain is gaining popularity as a healthy carb, but what's so great about it? For a start, it's a good source of essential amino acids, the building blocks of protein, as well as magnesium and zinc. An average serving size of about 180 g will give you just over 200 kcal and around 5 g of fibre. It also delivers some iron and folate and what's more, it's gluten-free.

Check out these 3 ways to enjoy quinoa:

1. Boil it. The easiest way to cook it is simply to plunge it into boiling water and simmer for about 15 minutes. Use one-part quinoa to two parts water.

2. Spice it up. Cook quinoa as above, then try this recipe for a spicy alternative (use quinoa in the same way as the bulgur wheat).

3. A filling salad . Boil the quinoa as above, add canned sweetcorn, chopped red peppers and sliced spring onions. Drizzle on some fresh lime juice and olive oil.