3 grains to get you on the road to good health

We have all learned that brown rice and wheat pastas are better choices than their white counterparts, but did you know that they are not the only healthful grains to choose from?

Now that alternative grains have become more popular, you don't have to travel to the health food store to become more adventurous. Try one of these choices next time you're at the store.

- Quinoa (KEEN- wah) is a South American staple that has a nutty flavor and is a great source of protein, magnesium, manganese, iron and other nutrients. Migraine-sufferers might be interested to discover that quinoa may help ease their headaches, as magnesium helps relax blood vessels, the restriction of which is believed to be a source of migraine pain.

Similarly, magnesium is a key element in maintaining good cardiovascular health, and the high fiber content can help prevent breast and colon cancer. It's cooked like rice, and can be served at breakfast, lunch, and dinner.

- Whole grain barley is considered a diabetes superfood with a low glycemic index and high content of fiber and potassium. It can be used as a substitute for rice in soups and casseroles or used as an alternative to oatmeal.

- Buckwheat is actually a fruit seed, not a wheat grain. It's rich in protein, iron, zinc, selenium, and antioxidants. Buckwheat noodles play an important role in Japanese cuisines while buckwheat groats have become more popular due to buckwheat pancakes. Buckwheat can be used as a rice substitute or as buckwheat porridge in the morning.

It's an excellent grain alternative for those looking for gluten-free foods.

Try this delicious cold-weather quinoa breakfast:

Cook quinoa according to box specifications. Mix in brown sugar, nuts and raisins or apples to taste. Microwave for 45 seconds and serve!

For more ideas on healthy choices, visit www.mindyblack.com.

MINDY BLACK is a registered dietitian and board-certified specialist in sports dietetics in Jacksonville. She specializes in sports nutrition, weight management and medical nutrition therapy.