One recent food trend I heartily endorse is the popularity of salad-and-grain bowls. Served up at restaurants like Toronto mini-chain Fresh and the Kensington Market hotspot Urban Herbivore, these bowls fill you up, pack in a load of nutrients, and all for usually under $10.

The bowls are topped with your choice from a plethora of healthful salad bar styled item - veggies, nuts, seeds, and dressings. At the bowls’ base, you’ll find good-for-you grains, like lentils, black and sticky rice, soba noodles and my personal favourite - quinoa.

You say it “KEEN-wah”. Luckily for me, the first time I ordered, the menu included pronunciation information! Quinoa’s mild, nutty flavour lends itself well to a variety of surrounding flavours. And for such a teeny-tiny grain - WOW - it really fills you up!

Why you should be keen on quinoa:

- About 15 to 20 percent of our daily calories should come from protein. Just one-quarter cup of quinoa provides 11 percent of the daily recommended intake of protein - for under 60 calories and barely a bit of fat. Add to that the fact that quinoa’s protein is the complete kind, which you’d usually only get from eating higher fat meat or dairy.

- Quinoa could be a staple on any heart-healthy menu, considering how much cardio-supportive magnesium it contains.

Keep reading to find out more about how to prep quinoa and why it’s a good option for those with food allergies and intolerances…