No pills, not even aspirin, and certainly no supplements ever enter my mouth -- everything I

need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and
vegetables every week.

Even though I am Chairman and Owner of Dole Food Company, I do most of my own grocery
shopping, and even took Oprah on an impromptu trip to Costco, in a day that included bike
riding, exercise in the gym, and juicing vegetables in the kitchen. Oprah marveled at how much
I eat, and yet never gain a pound. In fact, I expend a lot of energy in my 50-60 minutes of cardio
and strength training every day. Plus there’s the fact that fruit and vegetables tend to be lower in
calories, but higher in filling fiber and other nutrients that help you feel satisfied.

By eating many fruits and vegetables in place of fast food and junk food, people could avoid
obesity. Obesity accelerates aging even faster than smoking, according to scientific research.

1
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

APPLE Yield: 2 servings

RASPBERRY 1 sheet (9 1/2 x 10-inch) puff pastry (sold in

VALENTINE
grocery freezer sections or make your own puff
pastry)

CRISP 1 egg beaten with 1 tablespoon milk

1 tablespoon butter
2 Fuji apples, peeled, cored and cut into 1/4-in
by Washington Apple thick slices

Commision 2 teaspoons sugar

1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
1/4 cup water
Confectioner’s sugar

2
 APPLE
On floured surface, roll puff pastry into 14
x 10-inch rectangle. Cut pastry into two 7 x
10-inch pieces. Using a ruler to guide pastry
wheel, cut each half into 22 seven-inch long
strips about 1/4-inch wide.
To make lattice heart, lay 11 pastry strips,
1/8-inch apart and parallel, across an
ungreased baking sheet. One by one, weave
11 more strips through parallel strips to
create lattice square. Cut out center of lattice
with a 4 or 5-inch heart-shaped cookie
cutter or stencil and discard trimmings.
Refrigerate heart 10 minutes.
Heat oven to 400 deg. F. Brush hearts with
egg mixture and bake 15 minutes or until
golden brown. In skillet, melt butter and
add apple slices, sugar and cinnamon.
Cover and cook, stirring occasionally,
for 20 minutes or until tender. Stir in one
tablespoon of jam.
To serve, blend yogurt and water. Divide
mixture between two large serving plates.
Mound apple slices in center. Dip edges
of each heart into confectioner’s sugar and
place atop apples.
To make heart-shaped designs in the sauce,
heat remaining jam in microwave for thirty
seconds. Drop dots of jam onto sauce. Drag
a toothpick tip through center of each dot to
make heart.
3
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ARTICHOKES 1/2 lemon

6 cups water
WITH YOGURT 4 springs fresh parsley
1 bay leaf
5 whole black peppercorns

by Hanna Jung 1 teaspoon dried thyme

2 large artichokes
for the Yogurt Mustard:
1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot

4
 ARTICHOKE
Put the lemon, water, parsley, bay leaf,
peppercorns, and thyme in a large pot.
Bring to a boil over high heat. While the
water is boiling, prepare the artichokes
Slice 1/4 inch off the top of each artichoke.
Cut the stems off each, flush with the base,
and clip the sharp point at the tip of each
leaf with scissors. Put the artichokes into
the boiling water, cover, and cook until the
leaves can be pulled from the stem easily, 40
to 50 minutes.
In the meantime, combine yogurt, Digion
mustard, lemon pepper,wine vinegar, and
shallotsin a blender and mix at high speed
until smooth. Transfer the dressing to a
small serving bowl and place it in the center
of a large platter.
When the artichokes are done, slice them in
half vertically and remove the fuzzy inner
chokes. Arrange the artichoke halves cut
side down around the yogurt mustard on
the platter.
5
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ARUGULA 2 tablespoons olive oil

2 cloves garlic, minced
SALAD 1 (14.5 ounce) can diced tomatoes
3 tablespoons white wine
1 teaspoon dried sage

by anonymous 1 teaspoon dried thyme

1 (15 ounce) can cannellini beans,
drained and rinsed
2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)

6
 ARUGULA

1. Heat the olive oil in a large skillet 2. Arrange the arugula on a serving
over medium heat; cook the garlic platter. Spoon the bean mixture over the
in the hot oil about 1 minute. Add arugula. Top with the shaved Parmesan
the tomatoes, wine, sage, and thyme; cheese if desired.
increase the heat to medium-high
and simmer 2 to 3 minutes. Stir in the
cannellini beans and basil. Season with
salt and pepper. Continue cooking until
beans are heated through, 3 to 4 minutes.

7
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

AVOCADO 2 ripe avocados, quartered

1/4 cup chopped green onion
SOUP 2 tablespoons fresh orange or pineapple juice
1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt

by Chuanqi Li 1/4 teaspoon ground red pepper

1/4 teaspoon ground black pepper
1/8 teaspoon ground cumin
3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices

8
 AVOCADO
Heat the chicken broth until hot, not boiling.
Set aside.
Peel the avocado and remove the seed.
Cut into several pieces, place in the food
processor or blender, and purée. Turn
off the blender and pour in the whipping
cream, followed by the hot chicken broth,
cumin, salt, white pepper, sherry and lemon
juice. Pulse a few times, just until mixture
is blended. Taste and add more salt and
pepper, if desired.
Serve immediately, or chill for at least two
hours and serve.
Note: Haas avocados are the ones with
the bumpy skin. As they ripen, they go
from dark green to purplish-black. This is
only my opinion, but if I cannot find Haas
avocados, I don’t make this or any other
avocado recipe until I can find them.
9
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLACKBERRY 1 tablespoon unflavored gelatin

2 tablespoons cold water
MOUSSE Juice and grated zest of 1 orange
2 pints blackberries, or 2 bags (10 ounces each)
frozen berries without sugar; reserve 8 to 10

by Julee Rosso whole berries for garnish

2 egg yolks
Sheila Lukins 1/2 cup sugar
2 tablespoons Cointreau
2 cups heavy cream
2 kiwis, peeled and sliced, for garnish (optional)

10
 BLACKBERRY
1. Soak the gelatin in the cold water in a
saucepan for 5 minutes. Add the orange
juice, grated orange zest, and berries, and
bring just to a boil, stirring. Cool to room
temperature.
2. Beat the egg yolks and sugar in a bowl
until pale yellow. Add the Cointreau and
beat for another minute.
3. Put the egg yolk mixture in the top of
a double boiler over simmering water.
Stir until slightly thickened and hot to the
touch. Cool to room temperature.
4. Add the egg yolk mixture to the
blackberry mixture and stir until well
blended. Whip the heavy cream to soft
peaks and fold gently into the blackberry
and egg yolk mixture. Divide among
serving dishes and chill until ready to serve.
5. Garnish with a few slices of kiwi and a
whole berry, or with the berries alone.
11
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLUEBERRY 1/2 cup butter

2 cups unsifted flour
MUFFIN 1 cup sugar
2 large eggs
1/2 cup milk

by CM 2 teaspoons baking powder

1/2 teaspoon salt
2 1/2 cups large fresh blueberries
1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)

12
 BLUEBERRY
Preheat oven to 375°F. In a large mixing
bowl, cream together butter and sugar until
light and fluffy; add eggs, one at a time,
beating after each addition. In a second
bowl, combine all dry ingredients. (You can
use an electric mixer to combine the dry
ingredients thoroughly at this point so that
you won’t need to overmix once the wet
and dry ingredients are combined.
Gradually add the dry ingredients to the
creamed butter and sugar mixture along
with the milk and vanilla. Optionally, mash
1/2 cup of the blueberries, and stir in by
hand (this will turn batter a light shade of
blue and add a touch of blueberry flavor,
but this step may be skipped, if you wish).
Add the remaining whole berries and stir in
gently by hand.
Spray a 12 muffin baking pan with Baker’s
Joy (or other non-stick spray). Fill greased
muffin cups 3/4 full. Sprinkle sugar on
top of unbaked muffins (we like to use
Turbinado sugar for sprinkling the tops).
Bake at 375°F for 25-30 minutes. Cool in
pan. Run a knife around the edge of each
muffin after several minutes to free it from
the pan and cool on wire racks. Muffins
may be brushed with melted butter and
sprinkled with sugar, if desired.
At our test kitchen, we sometimes sprinkle
blueberry muffin tops with cinnamon sugar
or ground hazelnuts or spread with lemon
or vanilla icing and top with thinly sliced
almonds.
13
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BROCCOLI 2 tablespoons butter

1 onion, chopped
SOUP 1 stalk celery, chopped
3 cups chicken broth
8 cups broccoli florets

by Eric Garcia 3 tablespoons butter

3 tablespoons all-purpose flour
2 cups milk
ground black pepper to taste

14
 BROCCOLI

Melt 2 tablespoons butter in medium sized In small saucepan, over medium-heat melt
stock pot, and saute onion and celery until 3 tablespoons butter, stir in flour and add
tender. Add broccoli and broth, cover and milk. Stir until thick and bubbly, and add to
simmer for 10 minutes. soup. Season with pepper and serve.

Pour the soup into a blender, filling the

pitcher no more than halfway full. Hold
down the lid of the blender with a folded
kitchen towel, and carefully start the
blender, using a few quick pulses to get the
soup moving before leaving it on to puree.
Puree in batches until smooth and pour into
a clean pot. Alternately, you can use a stick
blender and puree the soup right in the
cooking pot.

15
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CANTALOUPE 1 3/4 c. all-purpose flour

2 tsp. baking powder
BREAD 1/4 tsp. salt
1/4 tsp. soda
1/3 c. shortening

by Yiwei Ma 2/3 c. sugar

1 lg. egg
1 c. cantaloupe pulp

16
 CANTALOUPE
Dice small amount of cantaloupe into
blender. Set on grind just long enough to
mash cantaloupe into pulp do not over
grind, will be too soupy. Set aside.
Mix flour, baking powder, salt and soda,
sifting 3 times.
In separate bowl, cream sugar and
shortening until light and fluffy. Add egg
and beat well. Add cantaloupe pulp and
mix. Add flour mixture, 1/2 cup at a time,
beat until smooth. After each addition put
into well-greased floured pans, 8 x 4 x 2 1/2
inch. Bake in moderate 350 degree oven for
50 minutes. Serve with whipped cream or
plain.
17
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ROASTED CAULI- 1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely minced
FLOWER Lemon juice (from 1/2 or a whole lemon)
Olive oil
Coarse salt and freshly ground black pepper

http://simplyrecipes. Parmesan cheese

com/recipes/roast-

ed_cauliflower/

18
 CAULIFLOWER
1 Preheat oven to 400°F. Cut cauliflower 1
into florets and put in a single layer in an
oven-proof baking dish. Toss in the garlic.
Squeeze lemon juice over cauliflower and
drizzle each piece with olive oil. Sprinkle
with salt and pepper. If the oven hasn’t
reached 400°F yet, set aside until it has.
2 Place casserole in the hot oven, uncovered,
for 25-30 minutes, or until the top is
lightly brown. Test with a fork for desired
doneness. Fork tines should be able to easily
pierce the cauliflower. Remove from oven
and sprinkle generously with Parmesan
cheese. Serve immediately.
19
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CHERRY PIE 1 recipe pastry for a 9 inch double crust pie

4 tablespoons quick-cooking tapioca
1/8 teaspoon salt
1 cup white sugar
by Elliott Manzon 4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter

20
 CHERRY

Preheat oven to 400 degrees F (205 degrees

C). Place bottom crust in piepan. Set top
crust aside, covered.

In a large mixing bowl combine tapioca,

salt, sugar, cherries and extracts. Let stand
15 minutes. Turn out into bottom crust and
dot with butter. Cover with top crust, flute
edges and cut vents in top. Place pie on a
foil lined cookie sheet --- in case of drips!

Bake for 50 minutes in the preheated oven,

until golden brown.

21
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CABBAGE & 1 medium green cabbage

3 large leeks
LEEKS 3 tablespoons butter
1/3 cup vegetable broth
1 teaspoon salt

by Megan McGlynn 1/2 teaspoon ground black pepper

22
 GREEN
CABBAGGE

Trim leeks and slice into 1 to 1 1/2-inch

lenghs. Cut the rounds into thin strips. Soak
in cold water to loosen any soil that may be
adhering to them, then rinse well. Cut the
cabbage into 6 wedges; remove core pieces.
Thinly slice the cabbage wedges crosswise.
Toss the drained leeks with the cabbage.
Heat butter over medium heat in a large
skillet. Add leeks and cabbage and saute
for 8 minutes. Add broth, salt, and pepper
and simmer, covered, until the cabbage is
cooked but still somewhat crunchy.

23
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MASHED-POTATO 12 cups water

1 bunch kale, trimmed (about 4 ounces)
CAKES WITH 2 2/3 cups (1-inch) cubed Yukon gold or red

ONIONS AND
potato (about 1 pound)
3/4 teaspoon salt, divided

KALE 1 tablespoon olive oil

1 tablespoon butter or stick margarine
3 cups diced onion

by Michael Perry 2 tablespoons chopped fresh sage

1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)

24
 KALE
Bring water to a boil in a Dutch oven; add
kale. Cover and cook over medium heat 5
minutes or until tender. Remove kale with
a slotted spoon, reserving cooking liquid.
Chop kale and set aside.
Add potato to reserved cooking liquid
in pan; bring to a boil. Reduce heat, and
simmer 10 minutes or until tender. Drain;
partially mash potatoes. Stir in kale and 1/4
teaspoon salt.
Preheat oven to 400°.
Heat oil and butter in a large nonstick skillet
over medium-high heat. Add 1/2 teaspoon
salt, diced onion, and chopped sage. Cook
13 minutes or until browned. Combine
potato mixture, onion mixture, green
onions, and pepper. Remove from heat; cool
slightly. Divide potato mixture into 8 equal
portions, shaping each into a 1/2-inch-thick
patty. Place patties on a baking sheet coated
with cooking spray. Bake at 400° for 20
minutes.
Preheat broiler.
Broil patties for 5 minutes or until browned.
Garnish with sage sprigs, if desired.
25
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

KIWI 24 kiwis, peeled and mashed

3/4 cup pineapple juice
JAM 1/4 cup fresh lemon juice
3 apples, unpeeled and halved
4 cups white sugar

by Dan Polant

26
 KIWI

In a large saucepan, combine 3 cups Place a rack in the bottom of a large

mashed kiwi, pineapple juice, lemon juice stockpot and fill halfway with water. Bring
and apples. Bring to a boil and then add to a boil over high heat, then carefully lower
the sugar; stir to dissolve, reduce heat and the jars into the pot using a holder. Leave a
simmer for 30 minutes. 2 inch space between the jars. Pour in more
boiling water if necessary until the water
Sterilize the jars and lids in boiling water for level is at least 1 inch above the tops of the
at least 5 minutes. Pack the jam into the hot, jars. Bring the water to a full boil, cover the
sterilized jars, filling the jars to within 1/4 pot, and process for 10 minutes.
inch of the top. Run a knife or a thin spatula
around the insides of the jars after they have
been filled to remove any air bubbles. Wipe
the rims of the jars with a moist paper towel
to remove any food residue. Top with lids,
and screw on rings.

27
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MANGO LIME Ingredients

RICE * 2 cups brown rice

* 4 cups water
* 1 tablespoon fresh lime juice

by David Quick * 1/2 cup chopped fresh cilantro

* 1 mango, peeled, pitted, and cut into 1/2
inch cubes

28
 MANGO

Prep Time:
5 Min
Cook Time:
50 Min
Ready In:
55 Min
Directions

1. Bring the brown rice and water to a 2. Stir the cilantro and mango into the
boil in a saucepan. Stir the lime juice into cooked rice to serve.
the rice, reduce the heat to medium-low,
and cover; simmer until the rice is tender
and the liquid has been absorbed, 45 to 50
minutes.

29
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

WILD 1/2 teaspoon butter

1/2 teaspoon olive oil
MUSHROOM 2 tablespoons finely chopped celery
2 tablespoons finely chopped shallots
SOUP 2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
by Ellie Schuhmann 2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt

30
 MUSHROOMS

Preparation

Heat butter and oil in a large nonstick Combine vegetable mixture and broth in
skillet over medium-high heat. Add celery, a medium saucepan; bring to a boil over
shallots, and carrot; sauté 3 minutes or until medium heat. Cover, reduce heat, and
lightly browned. Spoon vegetable mixture simmer 30 minutes. Stir in sherry and
into a medium bowl. remaining ingredients. Simmer, uncovered,
5 minutes.
Coat pan with cooking spray. Add button
mushrooms; sauté 3 minutes or until lightly
browned. Add button mushrooms to
vegetable mixture. Coat pan with cooking
spray. Add shiitake mushrooms; sauté
3 minutes or until lightly browned. Add
shiitake mushrooms to vegetable mixture.

31
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ORANGE 10 oz of mandarin oranges, drained.

1 medium egg, slightly beaten.
MUFFIN 1 ½ cup of flour.
½ cup of sugar.
½ cup of butter.

OrangeRecipes.org ¼ cup of milk.

1 ¾ teaspoon of baking powder.
½ teaspoon of salt.
¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

32
 ORANGE

Preheat your oven to 350°F (175°C).
Sift the flour with all of the other dry
ingredients.
Add the butter.
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until
just moistened.
Fold in the mandarin orange pieces.
Serve as desired and serve as one of the
healthies fruits in the world, orange can:
Reduces levels of “bad” cholesterol
Lowers risk of cancers of the mouth,
throat, breast and stomach, and childhood
leukemia
Pectin suppresses appetite

Fill greased muffin tins about three-quarters

full. Bake for 25 minutes.

33
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

YIN YANG 1 cup canned unsweetened coconut milk, stirred

3/4 cup milk
PAPAYA 3 Tablespoons sugar
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract

by Nicole Routhier 2 medium ripe papayas (about 1-1/2 pounds)

Fresh mint sprigs, for garnish

34
 PAPAYA
Combine the coconut milk, milk, sugar, and
tapioca in a medium-size saucepan, and
bring to a boil over high heat. Reduce the
heat to low and simmer, stirring frequently,
until the tapioca is translucent and the
mixture is slightly thickened, about 5
minutes. Do not overcook; the mixture will
continue to set as it cools. Stir in the vanilla
extract.
Let the tapioca cool. Cover and refrigerate
until it is well chilled, at least 1 hour.
Halve the papayas and remove the seeds.
With a spoon, scoop out the flesh and place
it in a blender or food processor. Process the
papaya to a puree. (There should be about 2
cups of puree.) Cover and refrigerate until
well chilled, at least 1 hour.
To serve, spoon the tapioca pudding into
1 side of each soup bowl, then add the
papaya puree on the other side, forming a
yin-yang pattern. Garnish with a mint sprig
and serve at once.
Yield: 4 servings
Recipe Source: Nicole Routhier’s Fruit
Cookbook by Nicole Routhier (Workman
Publishing)
Reprinted with permission.
35
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PINEAPPLE Pineapple(ripe) - 1 no
(cut into small pieces)
PAYASAM Sugar - 300 gm
Coconut milk - 2 tins
(or u can extract the milk from two grated

by Maneka Nirmal coconuts by taking 1st, 2nd and 3rd extracts)

Ghee - 25 gm
Raisins(Onakka munthiri) - 50 gm
Cashew nuts - 50 gm
Cumin(Jeerakam) powder - 1 tsp
Dried ginger powder – 1 tsp
Cardamom(Elakka) - 4 nos
(powdered)
Chowari - 50 gm

36
 PINEAPPLE
Method:
Boil the pineapple pieces in a thick bottom
pan, along with a little water. When the
pineapple is done, add the ghee and fry it
well.
Add sugar and fry. Make sure that there
is no crumbs or lumps. When it is nicely
done, add the third extract of the milk and
boil it. Add the second extract followed
by the first extract. When the first extract
begins to boil, add the washed chowari.
When the chowari is cooked and payasam
is nicely done, remove from flame. Add the
fried cashewnuts and raisins. Sprinkle the
powdered ingredients and mix well. Close
the pan with a lid to keep the yummy flavor
Tips:
1) If u r using tinned coconut milk, avoid
the three steps of extract milk.
simply mix one cup water to the first tin of
coconut milk and dilute it. Add this to the
fried pineapples. When it starts to boil, add
the second tin of coconut milk.
2) I normally add one cup water to one
tin coconut milk to dilute it. But u can use
more or less according to the thickness and
quality of the milk.
37
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PLUM 1 pound of black plums, pitted

2 tablespoons of brandy
CLAFOUTIS 1 tablespoon of sugar
1/2 cup of sugar
4 eggs

by Abby Van Bremen 1 cup of milk

3 tablespoons of butter, melted
1/2 cup of flour
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar

38
 PLUM

Preheat your oven to 400ºF, making sure Bake for about 35 minutes, until the custard
your rack is in the middle. Butter a 2-qt is a light golden brown, puffed, and set
glass baking/lasagna dish. (check by inserting a toothpick into the
Cut each of the plums into eighths and center and make sure it comes out relatively
toss them with the brandy and sugar in a clean).
medium bowl, letting them sit for about 15 Let the dish set for about 15 minutes--it will
minutes minutes at room temperature. shrink down and the custard will become
Using a slotted spoon, toss the plums into denser. Dust with powdered sugar and
the baking dish, spreading them out evenly. serve by cutting into brownie-sized squares.
Do not rinse the bowl just yet!
Pour the leftover juices into a blender,
adding in the eggs, milk, melted and cooled
butter, salt, flour, vanilla and almond
extract, as well as the sugar.
Blend briefly (just until all of the ingredients
are combined) and then pour over plums.

39
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

POMELO 1/2 teaspoon salt

1/2 pound large or jumbo shrimp, deveined
SALAD 1/4 pound boneless skinless chicken breast or
boneless pork chop, or ¾ to 1 cup matchstick-cut
gio

by Andrea Nguyen 1 medium pomelo

1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
2 tablespoons chopped cilantro, leafy tops only
1/4 cup chopped unsalted, roasted peanuts
1/3 cup crispy caramelized shallot
2 tablespoons fish sauce
1 1/2tablespoon fresh lime juice
1 tablespoon water
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile garlic
sauce
40
 POMELO
Put the salt in a small saucepan and fill 2/3
with water. Bring to a boil and then add
the shrimp. As soon as they’ve curled up,
remove them with a slotted spoon and set
aside to cool. Return the water to a boil
and add the chicken or pork chop. When
bubbles form at the rim, turn off the heat,
cover and let sit for 20 minutes to cook
the flesh. Remove and set aside to cool. (If
you’re using the Vietnamese sausage, skip
this step be cause it’s already cooked.) Cut
the shrimp in the diagonal into large pieces
that will blend well with the pomelo and
other ingredients. Hand shred the chicken
or cut the pork into julienne. Set aside. Cut
off one end of the pomelo to reveal its fleshy
pith. Then use your fingers and knife to
remove the pith so that all that’s remaining
is the white covered flesh. Pry the pomelo
open and split into two parts. Then use a
knife, scissors and your fingers to peel away
the skin from each segment and remove the
flesh. Separate the flesh into bite size pieces
and deposit in a bowl. For the dressing,
combine fish sauce, lime juice, water, sugar
and chile garlic sauce in a small bowl and
stir to dissolve the sugar. Right before
serving, add the shrimp, chicken or pork,
carrot, mint, cilantro, peanuts and shallot to
the pomelo. Toss with your fingers or tongs
to combine well. Add the dressing and toss.
Taste and adjust the flavors, as needed.
Transfer to a plate, leaving any liquid
behind and serve.
41
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

POM 1/4 cup minced onion

2 limes, juiced
GUAC 2 serrano chile peppers, or to taste
salt to taste
4 ripe avocados, peeled and pitted

by Amanda Visconti 1/4 cup chopped fresh cilantro

1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

42
 POM

Combine the onion with the juice of 2 limes seeds into the avocado mixture.
in a small bowl; allow the onion to soak in Top with the remaining pomegranate seeds
the lime juice for 2 hours. and garnish with the cilantro sprig to serve.

Strain through a fine-mesh sieve and

discard the lime juice. Set the onions aside.

Grind the serrano chile peppers, the juice

of 2 limes, and salt together in a food
processor until smooth; add the avocado
and continue processing until creamy and
smooth.

Transfer the mixture into a small serving

bowl; fold the soaked onions, chopped
cilantro, and about half the pomegranate

43
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

FRESH TOMATO 1 1/2 cup diced fresh tomatoes

SALSA 1 tbsp diced seeded fresh jalapeno pepper

3 tbsp finely diced onion

by Elizabeth Hill
2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

1/4 tsp salt

44
 TOMATO

In medium bowl, combine all ingredients.

Let stand, covered, at room temperature for
30 minutes.

45
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PUMPKIN 3 eggs
1 cup sugar
CAKE ROLL 2/3 cup pumpkin
1 tsp. lemon juice
3/4 cup flour

by Bo Wang 1 tsp. baking powder

2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. salt
1 cup powdered sugar
1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter
1/2 tsp. vanilla
1/3 cup nuts, if desired

46
 PUMPKIN
Beat eggs on high speed 5 minutes.
Gradually beat in sugar. Stir in pumpkin
and lemon juice.
Combine and sift flour and remaining dry
ingredients (not the nuts). Fold the flour
mixture into the pumpkin-egg mixture.
Spread in a 15”x 10” pan or 12” x 18” lined
with waxed paper. Bake for 10-15 minutes
at 375 degrees.
Loosen edges with a knife, then turn onto a
towel sprinkled with powdered sugar. Roll
towel and cake together.
Combine all filling ingredients and beat
until fluffy. Unroll cake and spread filling
over cake. Top with nuts and roll. Chill.
Serving Suggestions:
1. Cut each slice of cake and sprinkle with
cinnamon. Arrange on a plate and serve.
2. Goes very well with Thanksgiving or
Christmas dinner.
Storage suggestions:
Cover and store in refrigerator for up to 3
days. Keeps well in freezer for 1 week.
47
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RASBERRY 1 1/2 cups white sugar

SUMMER 1 tablespoon water

PUDDING 3 cups fresh raspberries

6 slices white bread

by FeiFei 1 cup whipped cream

48
 RASPBERRY

In a saucepan over medium heat, and refrigerate overnight.

combine the sugar, water, and

raspberries. Cook, stirring carefully The next day, remove plastic wrap, and

so as not to damage the berries, until invert onto a plate. Serve chilled, with

the mixture is hot, and the sugar is whipped cream on the side.

dissolved. Set aside to cool slightly.

Line a 1 quart bowl with 5 slices of

bread. Pour the raspberry mixture over

the bread, and place the last slice of

bread on top. Cover the bowl loosely

with plastic wrap. Place a weight on top

of the bowl (canned goods work well),

49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RED BELL PEPPER 2-3 large red, yellow or orange bell peppers
2 oz. extra virgin olive oil
COULIS 2 Tbsp. chopped shallots
¼ cup vegetable stock
1 Tbsp balsamic vinegar

by Danilo Alfaro Kosher salt & ground white pepper, to taste

50
 RED BELL
PEPPER

Remove the core, seeds and membranes
from the peppers and roughly chop them.
Heat a heavy-bottomed sauté pan over
medium heat for a minute, then add the
olive oil and heat for another minute.
Add the shallots and sauté for a minute or
two or until they’re slightly translucent.
Reduce heat to low, add the chopped
pepper. Cover and sweat for about 15
minutes or until tender. Add a couple of
tablespoons of stock and cook for another
minute or two. Remove from heat and
purée in a blender.
Tip: Use care when processing hot items in
a blender as the hot steam can sometimes
blow the blender lid off.
Start on a slow speed with the lid slightly
ajar to vent any steam, then seal the lid and
increase the blending speed. Add vinegar,
adjust consistency with remaining stock,
and season to taste with Kosher salt and
white pepper.

51
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

STRAW- Ingredients
12 ounces strawberries, hulled and cut into 1/4-
BERRY inch slices

SALAD
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil
Sea salt and freshly ground black pepper
by Ellen Wilson Olive oil
A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin slices
A few sprigs fresh mint, leaves picked
A handful mixed salad leaves, washed and spun
dry
8 slices speck

52
 STRAWBERRY
Directions
Most people think of strawberries as
something they’d only eat for dessert, but
they work so well in salads. Especially
when paired with halloumi cheese, which
I just love. It’s a Cypriot cheese made
from goat’s or sheep’s milk and you can
get it from all good supermarkets. It’s like
a chewy feta but one you can cook with.
When fried or broiled it goes all crispy on
the outside and soft and slightly chewy on
the inside. A brilliant thing to eat.
In a bowl, drizzle the sliced strawberries
with a good splash of balsamic vinegar, the
lemon juice and some extra-virgin olive oil.
Season with salt and pepper. This will draw
out and flavor the lovely strawberry juices.
Preheat a large nonstick frying pan to
medium hot and add a splash of olive oil.
Press a basil leaf onto each slice of halloumi.
Place the slices, leaf side down, in the
frying pan and fry for a minute. Turn over
carefully and fry for another minute until
the halloumi is light golden and crisp.
Get yourself 4 plates and place a couple
of pieces of the crispy halloumi on each.
Put the mint, the rest of the basil leaves
and the salad leaves into the bowl with the
strawberries and toss together. Pile some
of the strawberry mixture in the middle of
each plate and drape the speck over the top.
Finish with more salad leaves. To serve,
53
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SWEET 1 (9 inch) unbaked pie crust

2 cups cooked and mashed sweet potatoes
POTATO 2 eggs

PECAN PIE
3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
by Pei-Yi Wong 1/4 teaspoon ground cloves
1 2/3 cups light cream
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans

54
 SWEET
POTATO

1. Bake sweet potatoes until tender, and pecans. Gently drop by spoonfuls over
peel and mash. Make sure all lumps are cooled pie to cover top. Broil 5 inches below
removed, straining if necessary. heat until mixture begins to bubble, about
3 minutes. Watch carefully, if cooked too
2. Lightly beat eggs. Blend together eggs long, top will turn syrupy. Cool on rack.
and sweet potatoes. Stir in sugar, salt,
cinnamon, ginger, and cloves. Blend in
cream. Pour into pie shell.
3. Bake in preheated oven at 400 degrees F
(205 degrees C) 45-55 minutes or until knife
inserted halfway between center and edge
of pie comes out clean. Cool completely on
rack.

4. To make Caramelized Pecan Topping:

Combine butter or margarine, brown sugar,

55
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

DILLED BABY 2 cups cooked baby salad shrimp

2/3 cup mayonnaise
SHRIMP 1 tablespoon fresh snipped dill

&
12 4 inch seeded rounds of watermelon
about 1/2 inch thick

WATERMELON 4 large cocktail shrimp

4 sprigs of dill
NAPOLEONS

by Xiaowen Zhang

56
 WATERMELON

Instructions: Top that with another watermelon round.

Place a cocktail shrimp on top with a sprig
Mix together the shrimp, mayonnaise and of dill.
dill. Chill until ready to serve.
Repeat to create 4 Napoleons.
To serve, place a round of the watermelon
on a serving plate and top with a thin layer
of the shrimp salad. Servings:
Serves 4
Top that with another round of the
watermelon and then another layer of the
shrimp salad.

57
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
Chowari 36
cilantro 8, 28, 40, 42, 44

INDEX coconut 36
coconut milk 34
Coconut milk 36

A cream 48
cumin 8
allspice 32
Cumin 36
almond extract 20, 38
arugula 6
D
avocado 8, 42
dill 56

B
E
baking powder 12, 16, 32
egg 16, 32
balsamic vinegar 52
eggs 12, 38
basil 6, 52
blackberry 10
black pepper 8
F
black plums 38 fish sauce 40
blueberries 12 flour 12, 16, 38
brandy 38
butter 12, 22, 24, 38 G
button mushrooms 30
garlic 18, 44

C Ghee 36
ginger 36
cabbage 22 green onion 8, 24
cannellini beans 6
cantaloupe pulp 16 H
Cardamom 36
halloumi 52
carrot 30, 40
Cashew nuts 36
cauliflower 18
J
celery 14 jalapeno 44
cherries 20
chicken 40 K
chicken broth 8
kale 24
chile peppers 42
kiwis 10

58
L potato 24
Powdered sugar 38
leeks 22
lemon 52 R
Lemon juice 18
Raisins 36
lime 42
red pepper 8
lime juice 28, 40, 44

M S
sage 24
mandarin oranges 32
salt 8, 12, 16, 18
mango 28
shallot 40
margarine 24
shallots 30
mayonnaise 56
shiitake mushroom 30
milk 12, 34, 36, 38
shortening 16
mint 34, 40, 52
shrimp 8, 40, 56

N soda 16
speck 52
nutmeg 32 strawberry 52
sugar 12, 16, 40
O
olive oil 24
T
Olive oil 18 tapioca 20, 34
onion 14, 24, 42, 44 tarragon 30
orang 8 tomato 44

P V
papaya 34 vanilla extract 12, 20, 34, 38
peanuts 40 vegetable broth 22
pecans 54
pie 20 W
Pineapple 36
watermelon 56
pineapple juice 8
plain yogurt 8
pomegranate 42
Y
pomelo 40 yolk 10

pork 40, 48

59