Brown rice and quinoa are both healthy whole grains that you can easily load up with lean protein and nutritious veggies. But ...

Brown rice has 80 percent more inorganic arsenic ... Bulgur, barley, and farro, which contain gluten, also have very little arsenic. Quinoa (also gluten-free), had average inorganic arsenic ...

Roast the nuts in a small pan over low heat, tossing them around occasionally, for about 10 minutes or until brown ... the rice, along with the nuts, green onions, salt, pepper, and the quinoa.

Protein is a fundamental macronutrient that supports muscle growth, tissue repair, enzyme function, and hormone production.