The traditional Latin American diet is filled with so many grains, many of which are just recently making their way up north. Take quinoa, which hails from the Andean region and dates back thousands of years. The Incas were certainly well versed in many areas, nutrition among them. After all, it was the Incas who recognized the stamina-building value in quinoa. In fact, they called it chisaya mama (the mother of all grains). This easy-to-prepare and nutritionally well-endowed, almost nut-flavored grain, which has a nice, fluffy texture when cooked, is a healthy and flavorful alternative to white rice. This protein-packed grain is also a very good source of manganese, as well as magnesium, iron, copper, and phosphorous, and may be especially valuable for folks who suffer from migraine headaches, diabetes, and atherosclerosis.

Tubers? Where to begin! Let me start by saying that if you’ve never tried the high-carb, nutty, buttery, and smooth flesh of yucca, then you’ve been missing a lot! Don’t be put off by the barklike outside; this tuber is a fabulous alternative to potatoes.

Nuts are key players on my wife’s “yes you can have this as a snack” list! Rich in fiber, and antioxidants, such as vitamin E and selenium, they’re a perfect alternative to unhealthy foods when you’re craving something satisfying—and fast—to munch on! Nuts are also high in fat, but mostly monounsaturated and polyunsaturated fats, such as omega-3—the good fats—which have all been shown to lower LDL cholesterol (see www.healthcastle.com/nuts-benefits.shtml). Even just lightly toasted (no salt, please!), nuts are a great addition to a leafy green salad, adding both variety of flavor and texture. But please note that the toasted nuts—because the oils are altered in the heating process—won’t last as long. Also, keep your fresh nuts in the freezer to give them a longer life.