Brian Benton

A burrito from Chipotle has 1,000 calories and over 2,000 mg of sodium. A trip to Panda Express can total 50 grams of fat, almost as much as the recommended daily value. Most readers will not stop eating these foods — they are delicious — but there is a healthier route one can take every once in a while. There are many “superfoods” that are easy to make and amazing to eat. Because after all, if you live in Palo Alto, it is practically a requirement that you eat healthy every once in a while.

Quinoa:Comedian Mitch Hedburg once said, “Rice is great when you’re hungry and you want 2,000 of something.” Quinoa, a small, round grain, is great when you are hungry, want 2,000 of something and also want one of the healthiest foods out there.

Quinoa is known as “the gold of the Incas” and was the primary source of protein for Incan warriors. Unlike most other sources of protein, quinoa provides complete protein, meaning it includes all nine of the essential amino acids and will provide energy for a lot longer than most other sources of protein.It also has a ton of iron (35 percent), folate (46 percent), magnesium (55 percent) and phosphorus (65 percent) which will keep you healthy and strong.

Plain quinoa is a little bland, but it is easy to find analready-made blend that includes pre-mixed spices (but check the sodium content, some are pretty high). One good blend includes red pepper and basil mixed with brown rice (another superfood) to add flavor. After 15 minutes in a boiling pot of water, or even less time in the microwave, it was crunchy on the outside but fluffy on the inside.

Anything that would be served with rice will go well with quinoa. It can be found at most supermarkets, but for a bigger selection try Whole Foods, Country Sun or any health food store.

And remember, to avoid being made fun of by foodies, it is “keen-wah.”

Yams:The more color a vegetable has, the better it is for you. And yamsare pretty darn colorful.

Like their fellow orange vegetable, the carrot, yams are packed with beta-carotene, which is good for vision, helps prevent some kinds of cancer and can boost immunity. They are also a good source of vitamins B6, C and E.

Pick the small- or medium-sized ones that are firm and heavy. They keep longer and will result in a sweeter, less starchy taste. The obvious way to cook a sweet potatois to bake it whole like any other type of potato. It can also be baked or lightly fried as a healthy, sweeter alternative to french fries or cut thinly and baked to make sweet potato chips.

My personal favorite is a southern specialty, mashedand then mixed with a cinnamon-sugar mixture.Most recipes will suggest including butter or cream, but they taste just as good without it.

To save time, put the potato in the microwave for about eight minutes instead of using the stove top.

Then slice it longways, carve out the inside into a bowl, add a pinch of cinnamon sugar and a splash of low fat milk and then mash the mixture with a metal fork until it gets to the desired texture.

Kale:Kale is the Superman of vegetables, without any weakness like Kryptonite. It is packed with vitamins A, B6 and C, and a one-cup serving has 210 percent of one’s daily vitamin A and 130 percent of one’s vitamin C. It also has incredibly high amounts of lutein and zeaxanthin, both of which prevent eye problems. When most people think of a healthy, leafy green, spinach comes to mind, but kale is better. There are lots of simple recipes for kale online, but one ofthe best is sauteing the entire thing, coarsely chopped, with a little bit of olive oil, garlic and vegetable stock. In less than 10 minutes, it will wither down while the stalks keep their natural crunch. Kale chips are another variation. Tear the leaves into bite size pieces, stick them on a cookie sheet and sprinkle with salt. 10 minutes in the oven at 350 degrees later, one will have delightful snacks.