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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 22:


Lemony Lentil Soup and Whole-Grain Roll

  • 2 cups canned low-sodium lentil soup
  • 1/2 lemon
  • 2 tbsp. light vinaigrette
  • Mixed greens with tomatoes, carrots and sliced avocado
  • 1 whole-grain roll
Heat soup in a microwave-safe bowl; squeeze lemon into soup. Toss mixed greens with vinaigrette. Serve soup and salad with roll.

Day 23:

Day 24:


Potato with Veggie Chili, Broccoli, and Cheddar

  • 1 medium potato
  • 1 cup frozen broccoli florets
  • 1 cup canned vege-tarian chili or turkey chili with beans
  • 1/4 cup shredded low-fat cheddar cheese
Wash potato, prick it 2 or 3 times with a knife, and microwave for 10 minutes, turning once. Heat broccoli and chili in a microwave or on stovetop. Top cooked potato with warm chili and broccoli. Sprinkle with cheese.

Day 25:

Day 26:


Moroccan Quinoa and Chicken

  • 1 3-ounce chicken breast (or use rotisserie chicken, skin removed)
  • 1 cup water
  • 1/2 cup dry quinoa
  • Salt and pepper to taste
  • 1/2 tsp. cumin
  • 1/8 tsp. cinnamon
  • 1 tbsp. olive oil
  • 1 lemon, juiced
  • 2 tbsp. fresh mint
  • 2 tbsp. raisins
Grill or bake chicken until 165 F. (To save time, use rotisserie chicken, skin removed.) Bring water and quinoa to a boil, lower heat to simmer, and cover for 10 to 15 minutes, or until water is absorbed. Fluff cooked quinoa with a fork and toss with salt, pepper, cumin, cinnamon, olive oil, lemon juice, mint and raisins. Serve chicken over quinoa.

Day 27:

Day 28:


Guacamole Veggie Burger with Pea Pods, Carrots, and Low-Fat Ranch Dressing

  • 1/2 avocado
  • 2 tbsp. salsa
  • 1 veggie/soy burger
  • 1 whole-grain hamburger bun
  • 1 1/2 cups pea pods and baby carrots
  • 2 tbsp. low-fat ranch dressing
Mash avocado with salsa. Heat veggie burger in microwave until warm. Put veggie burger on bun topped with mashed avocado mixture. Serve with veggies and dip.

Day 29:

Day 30:


Curried Chickpeas and Cauliflower with Brown Rice

  • 1/2 tsp. curry powder
  • 1 small onion, chopped
  • 1 tbsp. olive oil
  • 1 1/2 cups chopped cauliflower
  • 1/2 cup canned chickpeas, rinsed and drained
  • 2 tbsp. raisins
  • 1 cup cooked brown rice (use pre-cooked, microwaveable or frozen)
  • 1 scallion, chopped
Saute curry powder and onion in olive oil for 3 minutes. Add cauliflower and cook for 8 minutes, or until tender. Add chickpeas and raisins and cook for 3 to 4 minutes, or until warm. Place curry mixture on top of rice and top with scallion.

Day 31:

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