It was more I was shocked as a few years ago you'd have had steak, fish, eggs & milk as top four in a lot of these types of articles. I totally agree with quinoa, an under rated food stuff, definitely under used by many people (& for you raw types you can sprout it - I think it's trickier than say alfalfa, but doable). I must admit I simmer mine, then sometimes add soya sauce & tomato paste, tastes fab!
Hmm, 3 foods you should always have in...let's see:
1/ OK Quinoa would be a good choice
2/ Flax seeds (linseeds) good for your morning EFA's
3/ Tempeh's a good choice as it's partially pre-digested
It's hard to think of just 3 - I'm more used to designing a whole plan than a couple of choices. As a rule I try to get people to vary stuff, so they don't actually eat the same thing everyday (almost a rotation diet, but not as strict).