Whole grains are indispensable to healthy eating. They are low in fat, high in fibre and chock full of nutrients.

Increasingly popular quinoa, for example, is high in protein and calcium.

It is a tiny grain that comes in a variety of colours. It is available in health food stores and in the organic section of most grocery stores. It cooks up fluffy and a little crunchy and is delicious in a salad with a light vinaigrette.

Or try this easy recipe adapted from Mark Bittman's How To Cook Everything (Wiley Publishing, 1998) for a quinoa pilaf.

Quinoa Pilaf

Makes 4 servings

2 tablespoons olive oil

½ cup chopped onion or leek

1 cup quinoa, rinsed in several changes of water

Salt and freshly ground pepper

1 ¾ cups chicken or vegetable stock

Place oil in a large casserole and turn heat to medium. Add onion or leek and cook, stirring occasionally, until softened, about 5 minutes.

Add quinoa and cook, stirring, for another 5 minutes. Season with salt and pepper and then add the liquid, all at once.

Cover and cook until the quinoa is tender, about 15 minutes. If all the liquid has been absorbed but the quinoa is not yet tender, add ¼ cup water and continue to cook until tender. If any liquid remains, remove the lid and raise the heat a bit. Cook , stirring, until the liquid evaporates.

Serve warm or at room temperature.