Dr. Connie Guttersen says you have to love to eat to be successful on her Sonoma Diet, a diet inspired by Mediterranean, Latin American and Asian cuisines.

“The principles behind the diet are choosing the best food and a healthier lifestyle,” said Guttersen, whose Sonoma Diet book is on the New York Times best selling list. “It’s not about high carbs or low carbs, but about whole grains, the right oils and different colors of fruits and vegetables in the right balance with other foods such as meat. The recipes are flavorful, easy and require no counting.”

Napa resident Guttersen is a registered dietitian and nutrition instructor at the Culinary Institute of America in St. Helena, a position she’s held for 13 years.

“I come from five generations of physicians,” said Guttersen. “My father struggled with his weight and I kept hearing about the epidemic of childhood obesity and fad diets. My thesis for both my master’s and doctorate degrees was about obesity and I developed the Standards of Care for the Obesity Treatment Center in Bellevue, Wash. When I moved to the Napa Valley from Texas and saw the beauty and abundance of good food, I realized that I wanted to share with people that great food can improve health. My book combines science with flavorful meals to savor. Of course, being we’re in the wine country, you can enjoy a glass of wine with your meal.”

Guttersen recently demonstrated her techniques at Copia.

“This is a non-diet, lifestyle approach to eating,” said Guttersen to a packed house in the demonstration kitchen. “We only have a short time here on Earth and we should take time to savor our food with family and friends. I’m a scientist and I had to arrive at a language to translate science to the plate. This is what I do in the Sonoma Diet and when I teach the principles to the food industry.”

The science is simple, says Gutterson.

“Eat a wide variety of fruits and vegetables, in moderation, that balance each other. Get the most color you can in your produce because the more color means the more antioxidants. The less the food is processed, the better. What I’ve done is figure out the calories and grams and science and put it behind the scenes. The plan is a clinic plan, but in a language of food. You will lose weight without feeling like you’re on a diet. What you need to remember is ‘Taste is king, pleasure is queen.’”

She explained that taste is made up of basic receptors, sweet, salty, sour, bitter and Umani, which is a meaty and savory taste similar to the taste of dried mushrooms or roasted red pepper. Flavors consist of aroma, texture, juiciness, mouth feel and color. Gutterson said if you will take the time to appreciate food’s taste and flavor, you’ll eat more slowly, enjoy it more and have mindful eating. It will also give your stomach time to signal your brain that you are full.

As she demonstrated her recipe for marinated flank steak, basil quinoa with red bell pepper, broiled barbecue-spiced rubbed salmon and spice-roasted almonds, Guttersen gave cooking tips such as soffritto, caramelizing onions and garlic, before adding more ingredients to enhance their flavor development and the overall taste of the dish.

For portion control on the Sonoma Diet, Guttersen relies on a plate concept, dividing a seven or nine inch plate (depending on whether it’s lunch or dinner) into portions and filling it with a balanced combination of each type of food. Vegetables or greens are 50 percent of the plate, 30 percent of the plate is meat (three to four ounces) and 20 percent is whole grain.

Within the backbone of the Sonoma Diet are 10 nutrient-rich “power” foods. Guttersen says that these foods offer the most nutritional bang for the calorie buck. They are almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains.

A well-stocked “Sonomarized” pantry includes herbs and sauces; onions, carrots, celery, ginger and garlic; beans and legumes; oils and vinegar; nuts; Chipotle peppers, dried fruits and vegetables; pickled and brined ingredients.

“Without these ingredients, your hands are tied,” said Guttersen, a mother of two. “Sometimes I’ll arrive home with only 15 minutes to get dinner ready. I’ll toss together canned beans, whole grain pasta and tomatoes from the pantry and have dinner on the table in no time.”

Guttersen maintains her recipes take little time to prepare.

“Most are 20 minutes. Some are 30 to 45 minutes. If you’re used to opening a package, perhaps that seems long, but considering the nutrients and cost savings, that extra 10 minutes is well worth it.”

Guttersen laughed when asked why, since she lives and works in the Napa Valley, the book is called “The Sonoma Diet.”

“At the beginning, when putting this book together, there was another book called “Wine Country Diet,” which sounded too similar. In surveys we took, the word ‘Napa’ was more about fine wines. The perception is that Sonoma is family oriented and not as intimidating as what might be thought of as the expensive Napa wine diet. So we chose the Sonoma title.”

“The Sonoma Diet” is available at local bookstores, and the new “Sonoma Diet Cookbook” is at Copia’s Cornucopia retail store.

Figs with Port Glaze

“The Sonoma Diet”

Port is a sweet fortified wine named after the Portuguese city of Oporto. This dessert combines port with honey and lemon juice to make a sweet glaze.

Ingredients:

1/2 cup Port

2 Tbsp. honey

1/2 tsp. lemon juice

Dash kosher salt

18 dried Mission figs, halved lengthwise (about 1 1/4 cups)

1 6-ounce carton plain low-fat yogurt

1/3 cup chopped walnuts or almonds, toasted

Directions:

In a small saucepan combine the Port, honey, lemon juice and kosher salt. Bring to a boil, reduce heat. Boil gently, uncovered, for 15 to 20 minutes until thickened and syrupy. Stir in figs. Cover and let stand for 10 minutes. Serve warm fig mixture topped with yogurt and walnuts.