Quinoa, though it may seem like a grain, is actually a seed. The nutritious rice alternative is gluten-free, high in protein, and contains nutrients like vitamin B, fiber, and various minerals, such as iron, calcium, zinc, and magnesium, says registered dietitian Isabel Smith, R.D., CDN.

How to use it: Smith recommends adding quinoa to soups to make them more hearty or to replace rice in stuffed peppers.