Quinoa: Great Vegetable Source Of Protein

Quin-what?

From Sonoma Diet

While following The Sonoma Diet, you'll most likely be exposed to new and wonderful foods you may have never before thought of trying. One of the more unsual foods we recommend often is hearty and delicious quinoa.

Although quinoa looks like a grain, it's actually the seed of a green leafy plant. It's packed with protein, making it a filling substitute for rice or couscous. Its abundance of amino acids, combined with its generous amounts of iron, potassium, and B vitamins, makes it an excellent choice for vegetarians.

Quinoa has a delicate, nutty flavor, and because the shell of the grain separates from the creamy center during cooking, it provides a smooth and crunchy texture. Quinoa cooks up in about 15 minutes and can be prepared on the stovetop, in the microwave, or in a rice cooker. Be sure to combine two parts water or low-sodium broth with every one part quinoa, and to boost flavor, add your favorite veggies to the water or broth as well.

For a sweet and savory treat, try adding chopped mango and scallion to the quinoa once it's cooked. Or try our Southwestern Grain Medley.

Sonoma Diet presents: Dr. Guttersen's Tip of the Day

More Volume, Better Value

At first glance, quinoa appears to be more expensive than most other rice and grains in the grocery store. Once cooked, however, it fluffs up to 3 to 4 times its dry volume. One cup of dry quinoa makes 4 servings, so a little goes a long way.

More About Quinoa

Toasted Quinoa Pilaf
Quinoa: a "supergrain" with as much quality protein as milk!

Quinoa Cooking Tip
Dr. Guttersen's Tip of the Day

Next to Zero Carbs
Whole grains, such as brown rice, quinoa, and oats, are a far better source of energy than the hunks of meat most Americans expect in the center of their plate

Skip refined carbs
Even small children benefit from -- and can become accustomed to -- nutrient-dense whole grains. Start transitioning your family to whole-wheat pasta, brown rice, and less-common grains like quinoa and bulgur

Sonoma Diet Fast food Tips

A Fast-Food Fix

From Sonoma Diet

Fast food is everywhere, and occasionally it's unavoidable. Just because you need to grab something fast, however, doesn't mean that you can't grab wisely. Almost any fast-food menu includes foods that you can eat on The Sonoma Diet you just need to be on the lookout for them. Here are some suggestions to keep in mind when you're at the drive-through window:

Fast-food burger chains (McDonald's, Wendy's, Burger King):

• Choose garden side salads with reduced-fat or fat-free salad dressing. Remove the crackers and cheese.
• From the sandwich menu, choose skinless, boneless chicken breast, grilled or charbroiled. Remove the bun and eat the chicken with a salad or use it to top your salad.

Fast-food sandwich chains (Panera, Subway, Bruegger's):

• Go for the simplest sandwich options: Try a low-carb, whole wheat tortilla filled with chicken or turkey breast, lean ham, or lean roast beef. Include spinach, tomato, pepper, onion, cucumber, or any other vegetables that are appropriate for your current diet Wave.
• Topping selections: Add Dijon mustard, a reduced-fat or fat-free Italian salad dressing, or a small amount of oil and vinegar for flavor. Add just a tablespoon of Parmesan or feta cheese.

Sonoma Diet presents Dr. Guttersen's Tip of the Day

Skip the Fries

French fries can seriously derail your weight loss efforts, so it's best to avoid them. If you need something to go with your sandwich, stash some baby carrots or sliced bell peppers in a plastic bag and carry them along so you'll have something extra to munch.