What struck us most about the Food Guide Pyramid, which debuted about 15 years ago, was its wide base representing grains. There in a row were pictures of bread, cereal, rice, pasta and crackers, the most popular grain products in the American diet. The health experts' advice, which accompanied the Pyramid, was that a healthful diet should include 6 to 11 servings of grains a day.

Since then, the Food Pyramid has been replaced with MyPyramid, and although the new version is not as easy to decipher, the message is similar; grains are important. But not just any grain. Whole grains, such as brown rice, quinoa and bread with whole-wheat flour listed as the first ingredient, are better choices than refined grains, such as white rice and white bread.

The difference between whole and refined grains is the result of what happens in processing. In its original state, a grain has three parts: the fiber-rich outer covering called the bran; the germ, which sprouts into a new plant; and the inner starchy endosperm, which supplies food for the germ. When grains are processed or refined, the bran and germ, with their fiber and nutrients, are stripped away. Even if fiber is added to replace what's been taken out, other nutrients lost in the processing will still be missing. Studies show whole grains' health benefits, such as controlling blood sugar and reducing cholesterol, are more powerful than fiber alone.

What has always impressed us about grains is how easy it is to substitute them for one another. For instance, quinoa, a seed eaten as a whole grain, can be used instead of white rice in jambalaya. It's the kind of culinary juggling nutrition experts had in mind they built the Pyramids.

Shrimp, Sausage and Quinoa Jambalaya

41/2 cups lower-sodium chicken broth, divided

2 cups (12 ounces) quinoa

1 tablespoon olive oil

1/2 pound smoked turkey kielbasa, sliced in 1/4-inch rounds

1 large onion, chopped

1 red bell pepper, thinly sliced

4 garlic cloves, peeled and chopped

1 cup spicy V-8 juice

1 pound medium shrimp, peeled and deveined

1 cup frozen peas

1 cup grape tomato halves

Combine 4 cups chicken broth and quinoa in a medium saucepan. Bring to a boil, reduce heat to low, cover and cook 15 minutes.

Heat oil in a skillet and add kielbasa, onion, bell pepper and garlic. Saute about 10 minutes or until vegetables are tender. Add remaining broth and V-8 juice; bring to simmer. Add shrimp and simmer 5 minutes or until done. Add peas, tomatoes and cooked quinoa and toss. Serves 8.

Source: Recipe by Martin Booe.

Per serving: 320 calories, 8g fat, 26g protein, 38g carbohydrates, 5g fiber, 550mg sodium.

Look for Relish magazine, celebrating America's love of food, each month in the Gazette-Times. For more Relish recipes, see www.relishmag.com.