Protein-rich red quinoa gets toasted in the oven, which helps bring out its nutty flavor, before it is steamed until fluffy.

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She relied on things like Millett, quinoa, nuts, cheese, eggs and Kefir to provide healthy and filling protein.

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Every day there is a choice of three bento boxes -- vegetarian, fish or meat -- each including a protein, grain and salad, and the meat-free option often includes deliciously prepared tofu alongside quinoa or barley.

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Stick to foods closest to their natural state like vegetables, nuts, lean protein, whole fruit, plain low-fat dairy, whole grains like barley, brown rice and quinoa, and healthy oils.

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