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July 2009 Issue
31 Days of Superfoods
by Fitness Magazine
Table of Contents | Single-page view

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Day 7:


Avocado and Black Bean Wraps

  • 1/2 cup canned black beans, rinsed and drained
  • 1/4 tsp. cumin
  • 2 tbsp. salsa
  • 2 whole-grain tortillas
  • 1/4 avocado, chopped
Mix black beans, cumin and salsa. Fill tortillas with bean mixture and chopped avocado.

Day 8:


Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette

  • 2 ounces dry whole-grain pasta
  • 1 cup fresh basil leaves
  • 3 tbsp. chopped walnuts
  • 1 lemon, juiced
  • 1 garlic clove, minced
  • 1 tbsp. olive oil
  • 2 cups mixed salad greens with tomatoes, carrots and cucumbers
  • 2 tbsp. light vinaigrette
Cook pasta according to package directions. Make pesto: In a blender or mini food processor, puree basil, walnuts, lemon juice, garlic and olive oil. Toss pesto with cooked pasta. Dress salad; serve on the side.

Day 9:

Day 10:


Fried Rice Bowl with Broccoli and Shrimp

  • 2 garlic cloves, minced
  • 1 tbsp. peanut oil
  • 1 1/2 cups chopped broccoli
  • 1 cup cooked brown rice (use precooked, microwavable or frozen)
  • 3 ounces (about 12 large) frozen cooked shrimp, thawed
  • 2 tbsp. chopped peanuts
Saute garlic in oil for 2 minutes. Add broccoli and cook for 8 minutes, or until tender. Add cooked rice and thawed shrimp to pan; warm for 3 to 4 minutes. Top with peanuts.

Day 11:

Day 12:


Roasted Cumin Chicken with Steak Fries and Broccoli

  • 3 tsp. olive oil, divided
  • 1 tsp. cumin
  • 1 3-ounce chicken breast
  • 1 small potato, cut into thick slices (about 10)
  • 2 cups broccoli, cut in large pieces
  • Salt and pepper to taste
Preheat oven to 375 F. Mix 1 tsp. oil with cumin and rub into chicken. Toss together 2 tsp. oil, potato slices, broccoli, salt and pepper. Put chicken, fries and broccoli on a baking sheet, and bake for about 30 minutes (turning once), until chicken reaches 165 F and fries and broccoli are tender.

Day 13:

Day 14:


Greek Salad with Pita Croutons

  • 1 whole-grain pita
  • 1 lemon, juiced
  • 1 tbsp. olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • 3 cups chopped romaine lettuce mixed with cucumbers, tomatoes and red bell pepper
  • 2 tbsp. reduced-fat feta cheese
  • 1/2 cup canned chickpeas, rinsed and drained
  • 2 tbsp. chopped kalamata olives
Toast whole-grain pita until crunchy, then chop into bite-size pieces. Whisk together lemon juice, oil, garlic, salt and pepper.

Toss lemon dressing with remaining ingredients (including pita pieces).


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