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July 2009 Issue
31 Days of Superfoods
by Fitness Magazine
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Superfoods for a Super Body

There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose here or a nutrient-drenched nibble there. These are research-backed, expert-beloved disease fighters and energy boosters. Making them your go-to eats is easy. Here, we've got a month's worth of recipes and a menu planner just for you.

The Superfoods are:

  • Lemons
  • Broccoli
  • Dark chocolate
  • Potatoes
  • Salmon
  • Walnuts
  • Avocado
  • Garlic
  • Spinach
  • Beans

Your 31-Day Meal Plan

Day 1:

 

Garlic Parmesan Chicken with Roasted Vegetables

  • 2 garlic cloves, minced
  • 2 tbsp. grated Parmesan cheese
  • 3 tsp. olive oil, divided
  • 1 3-ounce chicken breast
  • 3 cups chopped vegetables (broccoli, potato, bell pepper)
  • Salt and pepper to taste
Preheat oven to 400 F. Mix together garlic, cheese and 1 tsp. oil. Pat garlic-cheese mixture onto chicken and place on baking sheet. Toss vegetables with 2 tsp. oil, salt and pepper and place on baking sheet. Cook for 20 minutes, or until chicken reaches 165 F and vegetables are tender.
 

Day 2:

 

Lemon-Butter Salmon and Broccoli Penne

  • 4 ounces salmon
  • 3 ounces dry whole-grain penne pasta
  • 1 1/2 cups frozen broccoli florets
  • 1 tbsp. butter, melted
  • 4 tbsp. low-sodium vegetable broth or water
  • 1 lemon, zested and juiced
  • 1 garlic clove, minced
Broil or grill salmon for about 8 minutes per inch of thickness. Cook pasta according to package directions. Heat broccoli in microwave until warm, about 4 minutes. Whisk together melted butter, broth or water, lemon zest and juice, and garlic. Toss penne with broccoli and place cooked salmon on top. Drizzle lemon-butter sauce over all.
 

Day 3:

 

Pinto Bean Tacos

  • 1/2 cup canned pinto beans, rinsed and drained
  • 1 lime, juiced
  • 1/4 tsp. cumin
  • 1/4 tsp. chile powder
  • 2 whole-grain tortillas
  • 1 cup shredded romaine lettuce
  • 1/2 cup chopped tomato
  • 1/4 avocado, chopped
In a microwave-safe bowl, warm beans, lime juice, cumin and chile powder. Put bean mixture into tortillas and top with lettuce, tomatoes and avocado.
 

Day 4:

 

BBQ Chicken Sandwich with Balsamic Spinach Salad

  • 2 tbsp. barbecue sauce
  • 1 3-ounce chicken breast (or use rotisserie chicken, skin removed)
  • 2 cups baby spinach
  • 1/2 cup shredded carrots
  • 2 tbsp. slivered walnuts
  • 2 tbsp. balsamic vinaigrette
  • 1 whole-grain hamburger bun, toasted
Brush barbecue sauce on chicken and bake or grill until it reaches 165 F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots and walnuts with dressing. Put chicken on toasted bun; serve with salad.
 

Day 5:

 

Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll

  • 3 ounces steak
  • 1 lemon, juiced
  • 1 tbsp. olive oil
  • 2 tbsp. walnuts
  • 1 tsp. Dijon mustard
  • 3 cups baby spinach
  • 1 whole-grain roll
Grill or broil steak until it reaches about 160 F (medium), and slice. In a blender or mini food processor, pulse lemon juice, oil, walnuts and mustard until smooth. Toss spinach and steak slices with dressing.

Serve with whole-grain roll.

 

Day 6:

 

Spinach and Goat Cheese Flatbread Pizza

  • 2 whole-grain flatbreads
  • 1/2 cup pizza sauce
  • 2 tbsp dried oregano
  • 1 cup baby spinach
  • 1/4 cup goat cheese
  • 2 tbsp pine nuts
Preheat oven to 350 F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese and pine nuts. Bake an additional 12 to 15 minutes.
 

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