Cook quinoa in broth about 15 minutes, until liquid is absorbed. In a large bowl, make the dressing by mixing lemon juice, olive oil, cilantro or parsley, scallions, garlic and cumin.

Add drained and rinsed beans, chopped tomatoes and corn to the bowl. No need to cook the corn - just cut it right off the cobs. When quinoa is fully cooked and has cooled a bit, add it to the salad and mix everything thoroughly.

Best refrigerated for at least one hour to let flavors mingle, but you can eat it immediately if you're hungry.

Variations: Use bulgur or another grain instead of quinoa. Use a lime instead of a lemon. Try other varieties of beans. This salad is best in summer, when you can use fresh corn and lovely ripe tomatoes.

- Whole Grains Council

Per serving: 213 calories; 8 grams protein; 9 grams fat; 1 gram saturated fat; 35 grams carbohydrate; 8 grams fiber; 0 milligrams cholesterol; 635 milligrams sodium

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Amaranth Maple Cornbread
Makes 6 servings

2 cups cornmeal, fine grind

1 1/2 cups white flour, unbleached

1 cup amaranth grains

1 1/2 tablespoons baking powder

1/2 teaspoon sea salt

2 tablespoons pecan halves

1 cup buttermilk

2/3 cup maple syrup

1 tablespoon canola oil

2 eggs

Preheat oven to 400 degrees. Oil a 9-inch cast-iron skillet, or use a baking dish. Place skillet or baking dish in oven for 7 minutes to heat. In a large bowl combine cornmeal, flour, amaranth grains, baking powder and salt.

Chop pecans by hand or in food mill, set aside. In a small bowl combine buttermilk, syrup, oil and eggs. Stir well with a wire whisk. Add buttermilk mixture to cornmeal mixture, stirring until well blended. Pour batter into preheated skillet; sprinkle chopped pecans over batter and bake for 25 minutes or until done.

- Bob's Red Mill

Per serving: 574 calories; 15 grams protein; 9 grams fat; 2 grams saturated fat; 108 grams carbohydrate; 9 grams fiber; 72 milligrams cholesterol; 636 milligrams sodium

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Baked Spelt Pudding
Makes 6 servings, 2/3 cup each

1/2 cup spelt berries

4 cups 2 percent milk

1/2 cup sugar

1/4 teaspoon salt

1/8 teaspoon cardamom

1 vanilla bean, split lengthwise

cooking spray

dash of ground cinnamon

Place spelt in medium saucepan. Cover with water to 2 inches above spelt; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain.

Place spelt in a food processor; process 45 seconds or until spelt resembles coarse meal. Preheat oven to 275 degrees.

Combine spelt, milk, sugar, salt, cardamom and vanilla in a 2-quart casserole dish coated with cooking spray.

Bake at 275 degrees for 3 1/2 hours, stirring every hour to prevent a skin from forming. Let stand 5 minutes. Sprinkle with cinnamon. Serve warm or chilled.

Per serving: 211 calories; 4 grams fat; 7 grams protein; 39 grams carbohydrate; 3 grams fiber; 13 milligrams cholesterol; 185 milligrams sodium

- Recipe and analysis from Bob's Red Mill

Going with the Grain
Ancient varieties provide consumers with healthful, new options.
By Liz Atwood
Sun Food Editor
Originally published September 7, 2005