TABLE OF Mushrooms

39

Orange 41

Papaya 43

CONTENTS Pineapple

Plum
45

47
Introduction 2
Pomelo 49
Apple 5
Pomegranate 51
Arugula 7
Pumpkin 53
Artichoke 9
Raspberry 55
Asparagus 11
Red bell pepper 57
Avocado 13
Spinach 59
Blackberry 15
Strawberry 61
Blueberry 17
Sweetpotato 63
Broccoli 19
Tomato 65
Squash 21
Watermelon 67
Cantaloupe 23

carrot 25

Cauliflower 27

Cherry pie 29

Green Cabbagge 31

kale 33

Kiwi 35

Mango 37

1
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
INTRODUCTION
Is it possible to live to 125 or maybe 150?
It's certainly a possibility, as discussed on
Oprah Winfrey's recent show on longevity.
She visited me at my farm to learn how, at
86, I am enjoying the robust health, energy,
and mental creativity of someone many
decades younger. My secret: large quanti-
ties of fruit and vegetables, plus an hour of
daily exercise.
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
2
fact, I expend a lot of energy in my 50-60
minutes of cardio and strength training ev-
ery 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.
We created the North Carolina Research
Campus to study the health benefits of
fruits and vegetables. It is the only campus
in the world encompassing eight universi-
ties all working together for the benefit
of health and longevity. These include
Duke University, UNC Chapel Hill, NC State
University, UNC Charlotte, North Carolina
Central University, NC A&T State University,
UNC Greensboro and Appalachian State
University. We've gathered a comprehen-
sive array of famous scientists and scientific
equipment under one roof, including a
two-story, 950 megahertz, 8-ton supercon-
ducting magnet. It is the largest and most
powerful magnet in the world and will help
us look at both plant and human cells at
the most minute level. We are constantly
doing research on all fruit and vegetables,
including the ones listed below, which are
the mainstay of my diet.

One of my missions in life is to share this

kind of knowledge with others, so they
can live more vital, active, satisfying lives.
Since acquiring major interests in Dole 26
years ago, educating the public on proper
diet has constituted the agenda of my Dole
Nutrition Institute. We publish the Dole
Nutrition News -- enjoyed by 2.5 million
subscribers (sign up at www.dolenutrition.
com). We create cooking and nutrition
videos, cookbooks, brochures, and other
educational collateral, like the chart above.
We also provide educational support to
teachers, parents and kids through www.
dolesuperkids.com.

While Arianna and I do not agree on all

issues, we both believe in the importance
of proper nutrition. I’ve known Arianna
since she arrived in this country, many
decades ago, and am godfather to one of
her daughters. I’ve enjoyed many Mediter-
ranean-style healthy meals at her home,
and am helping her increase access to nu-
trition information, which is why I wanted
to share some “food for thought” with her
intellectually ravenous.
 APPLE
Yield: 2 servings

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

RASPBERRY
grocery freezer sections or make your own puff
pastry)
1 egg beaten with 1 tablespoon milk

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

CRISP
2 teaspoons sugar
1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt

by Washington 1/4 cup water

Confectioner’s sugar

Apple Commision
5
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

1
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.

6
ARUGULA
2 tablespoons olive oil
2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes

SALAD
3 tablespoons white wine
1 teaspoon dried sage
1 teaspoon dried thyme
1 (15 ounce) can cannellini beans,
drained and rinsed
by Chia Ning Lee 2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)

7
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

2
ARUGULA

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

8
ARTICHOKES
1/2 lemon
6 cups water
4 springs fresh parsley

WITH
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme

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

9
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
3
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.
10
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.
PROSCIUTTO
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel cheese,
softened

WRAPPED
12 spears fresh asparagus, trimmed

ASPARAGUS
by Trish via Allrecipes.com

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

4
ASPARAGUS

Preheat oven to 450 degrees Fahrenheit (230

degrees Celcious). Spread prosciutto slices with
Neufchatel cheese. Wrap slices around 2 or 3
asparagus spears. Arrange wrapped spears in a
single layer on a medium baking sheet. Bake 15
minutes in the preheated oven, until asparagus is
tender.

12
AVOCADO
2 ripe avocados, quartered
1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple juice

SOUP
1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
1/8 teaspoon ground cumin
by Chuanqi Li 3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

5
AVOCADO

Heat the chicken broth until hot, not boiling. Set green to purplish-black. This is only my opinion,
aside. but if I cannot find Haas avocados, I don’t make
this or any other avocado recipe until I can find
Peel the avocado and remove the seed. Cut into them.
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

14
BLACKBERRY
1 tablespoon unflavored gelatin
2 tablespoons cold water
Juice and grated zest of 1 orange

MOUSSE
2 pints blackberries, or 2 bags (10 ounces each)
frozen berries without sugar; reserve 8 to 10
whole berries for garnish
2 egg yolks
1/2 cup sugar
by Julee Rosso 2 tablespoons Cointreau

Sheila Lukins 2 cups heavy cream

2 kiwis, peeled and sliced, for garnish (optional)

15
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

6
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.

16
BLUEBERRY
1/2 cup butter
2 cups unsifted flour
1 cup sugar

MUFFIN
2 large eggs
1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt
2 1/2 cups large fresh blueberries
by CM 1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
7
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.
18
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.
BROCCOLI
2 tablespoons butter
1 onion, chopped
1 stalk celery, chopped

SOUP
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
2 cups milk
by Eric Garcia ground black pepper to taste

19
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

8
BROCCOLI

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

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.

In small saucepan, over medium-heat melt 3

20
BUTTERNUT
Ingredients
• 1 tablespoon olive oil
• 1 (1 1/2 to 2-pound) butternut squash, peeled,

SQUASH
seeded, and cut into 1-inch cubes
• Salt and freshly ground black pepper
• 1/2 cup water

LASAGNA
• 3 amaretti cookies , crumbled
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 3 1/2 cups whole milk
• Pinch nutmeg
by Andrea Nguyen • 3/4 cup (lightly packed) fresh basil leaves
• 12 no-boil lasagna noodles
• 2 1/2 cups shredded whole-milk mozzarella
cheese
• 1/3 cup grated Parmesan

21
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
9
SQUASH
Heat the oil in a heavy large skillet over
medium-high heat. Add the squash and toss to
coat. Sprinkle with salt and pepper. Pour the
water into the skillet and then cover and simmer
over medium heat until the squash is tender,
stirring occasionally, about 20 minutes. Cool
slightly and then transfer the squash to a food
processor. Add the amaretti cookies and blend
until smooth. Season the squash puree, to taste,
with more salt and pepper.
Melt the butter in a heavy medium-size saucepan
over medium heat. Add the flour and whisk for
1 minute. Gradually whisk in the milk. Bring to
a boil over medium-high heat. Reduce the heat
to medium and simmer until the sauce thickens
slightly, whisking often, about 5 minutes. Whisk
22
in the nutmeg. Cool slightly. Transfer half of
the sauce to a blender*. Add the basil and blend
until smooth. Return the basil sauce to the sauce
in the pan and stir to blend. Season the sauce
with salt and pepper, to taste.
Position the rack in the center of the oven and
preheat to 375 degrees F.
Lightly butter a 13 by 9 by 2-inch glass baking
dish. Spread 3/4 cup of the sauce over the
prepared baking dish. Arrange 3 lasagna noodles
on the bottom of the pan. Spread 1/3 of the
squash puree over the noodles. Sprinkle with
1/2 cup of mozzarella cheese. Drizzle 1/2 cup of
sauce over the noodles. Repeat layering 3 more
times.
and serve.
CANTALOUPE
1 3/4 c. all-purpose flour
2 tsp. baking powder
1/4 tsp. salt

BREAD
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
1 lg. egg
1 c. cantaloupe pulp
by Yiwei Ma

23
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

10
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.

24
 SPICY
5 cups chicken stock or low-sodium broth
1 pound carrots, coarsely chopped
2 medium celery ribs, coarsely chopped

CARROT
1 large onion, coarsely chopped
1 leek, white and tender green parts only,
coarsely chopped

SOUP
1 small baking potato (6 ounces), peeled and
coarsely chopped
11/2 teaspoons ground cumin
1 teaspoon sweet paprika

by Andrew J. Powning 1/4 teaspoon cayenne pepper

1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf parsley

25
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

11
CARROT

In a large pot, combine the stock with the

carrots, celery, onion, leek, potato, cumin,
paprika and cayenne and bring to a boil. Cover
and simmer over low heat until the vegetables
are tender, about 15 minutes.
Working in batches, puree the soup in a blender
or food processor, then return to the pot. Stir in
the buttermilk and season with salt and pepper.
Reheat gently. Ladle into bowls, sprinkle with
the parsley and serve.
Notes:
One Serving: 115 calories, 1.0 gm total fat, 0.5
gm saturated fat, 18 gm carb.

26
ROASTED
1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
Lemon juice (from 1/2 or a whole lemon)

CAULI-
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese

FLOWER

by anonymous

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

12
CAULIFLOWER

1 Preheat oven to 400°F. Cut cauliflower 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.

28
CHERRY
1 recipe pastry for a 9 inch double crust pie
4 tablespoons quick-cooking tapioca
1/8 teaspoon salt

PIE
1 cup white sugar
4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter
by Elliott Manzon

29
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

13
CHERRY PIE

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.

30
CABBAGE &
1 medium green cabbage
3 large leeks
3 tablespoons butter

LEEKS
1/3 cup vegetable broth
1 teaspoon salt
1/2 teaspoon ground black pepper

by Megan McGlynn

31
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

14
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.

32
 MASHED-
12 cups water
1 bunch kale, trimmed (about 4 ounces)
2 2/3 cups (1-inch) cubed Yukon gold or red

POTATO
potato (about 1 pound)
3/4 teaspoon salt, divided
1 tablespoon olive oil

WITH KALE
1 tablespoon butter or stick margarine
3 cups diced onion
2 tablespoons chopped fresh sage
1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
by Michael Perry Cooking spray
Sage sprigs (optional)

33
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

15
KALE

Bring water to a boil in a Dutch oven; add kale. cool slightly. Divide potato mixture into 8 equal
Cover and cook over medium heat 5 minutes or portions, shaping each into a 1/2-inch-thick
until tender. Remove kale with a slotted spoon, patty. Place patties on a baking sheet coated with
reserving cooking liquid. Chop kale and set aside. cooking spray. Bake at 400° for 20 minutes.

Add potato to reserved cooking liquid in pan; bring Preheat broiler.

to a boil. Reduce heat, and simmer 10 minutes or
until tender. Drain; partially mash potatoes. Stir in Broil patties for 5 minutes or until browned.
kale and 1/4 teaspoon salt. Garnish with sage sprigs, if desired.
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;

34
 KIWI
24 kiwis, peeled and mashed
3/4 cup pineapple juice
1/4 cup fresh lemon juice

JAM
3 apples, unpeeled and halved
4 cups white sugar

by Dan Polant

35
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

16
KIWI

In a large saucepan, combine 3 cups mashed the jars. Pour in more boiling water if necessary
kiwi, pineapple juice, lemon juice and apples. until the water level is at least 1 inch above the
Bring to a boil and then add the sugar; stir to tops of the jars. Bring the water to a full boil,
dissolve, reduce heat and simmer for 30 minutes. cover the pot, and process for 10 minutes.
Sterilize the jars and lids in boiling water for
at least 5 minutes. Pack the jam into the hot,
sterilized jars, filling the jars to within 1/4 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.
Place a rack in the bottom of a large stockpot
and fill halfway with water. Bring to a boil over
high heat, then carefully lower the jars into the
pot using a holder. Leave a 2 inch space between

36
MANGO
2 cups brown rice
4 cups water
1 tablespoon fresh lime juice

LIME
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes

RICE
by David Quick

37
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

17
MANGO

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

1. Bring the brown rice and water to a boil in a

saucepan. Stir the lime juice into 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.
2. Stir the cilantro and mango into the cooked
rice to serve.

38
 WILD
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery

MUSHROOM
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray

SOUP
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
by Ellie Schuhmann 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

39
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

18
MUSHROOMS

Heat butter and oil in a large nonstick
skillet over medium-high heat. Add cel-
ery, shallots, and carrot; sauté 3 minutes
or until lightly browned. Spoon vegeta-
ble mixture into a medium bowl.
simmer 30 minutes. Stir in sherry and re-
maining ingredients. Simmer, uncovered,
5 minutes.

Coat pan with cooking spray. Add but-

ton 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.

Combine vegetable mixture and broth in

a medium saucepan; bring to a boil over
medium heat. Cover, reduce heat, and

40
ORANGE
10 oz of mandarin oranges, drained.
1 medium egg, slightly beaten.
1 ½ cup of flour.

MUFFIN
½ cup of sugar.
½ cup of butter.
¼ cup of milk.
1 ¾ teaspoon of baking powder.
½ teaspoon of salt.
OrangeRecipes.org ¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

19
ORANGE

Preheat your oven to 350°F (175°C). As one of the healthies fruits in the world,
Sift the flour with all of the other dry orange can:
ingredients.
Add the butter. Reduces levels of “bad” cholesterol
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until just Lowers risk of cancers of the mouth, throat,
moistened. breast and stomach, and childhood leukemia
Fold in the mandarin orange pieces.
Fill greased muffin tins about three-quarters full. Pectin suppresses appetite
Bake for 25 minutes.
Serve as desired. and serve.

42
 YIN
1 cup canned unsweetened coconut milk, stirred
3/4 cup milk
3 Tablespoons sugar

YANG
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)

PAPAYA
Fresh mint sprigs, for garnish

by Nicole Routhier

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

20
PAPAYA

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

44
PINEAPPLE
Pineapple(ripe) - 1 no
(cut into small pieces)
Sugar - 300 gm

PAYASAM
Coconut milk - 2 tins
(or u can extract the milk from two grated
coconuts by taking 1st, 2nd and 3rd extracts)
Ghee - 25 gm
Raisins(Onakka munthiri) - 50 gm
Cashew nuts - 50 gm

by Maneka Nirmal
Cumin(Jeerakam) powder - 1 tsp
Dried ginger powder – 1 tsp
Cardamom(Elakka) - 4 nos
(powdered)
Chowari - 50 gm

45
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
21
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
46
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.
 PLUM
1 pound of black plums, pitted
2 tablespoons of brandy
1 tablespoon of sugar

CLAFOUTIS
1/2 cup of sugar
4 eggs
1 cup of milk
3 tablespoons of butter, melted
1/2 cup of flour
by Abby Van Bremen 1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar

47
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

22
PLUM

Preheat your oven to 400ºF, making sure your Bake for about 35 minutes, until the custard is
rack is in the middle. Butter a 2-qt glass baking/ a light golden brown, puffed, and set (check by
lasagna dish. inserting a toothpick into the center and make
Cut each of the plums into eighths and toss them sure it comes out relatively clean).
with the brandy and sugar in a medium bowl, Let the dish set for about 15 minutes--it will
letting them sit for about 15 minutes minutes at shrink down and the custard will become denser.
room temperature. Dust with powdered sugar and serve by cutting
Using a slotted spoon, toss the plums into the into brownie-sized squares.
baking dish, spreading them out evenly. 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.

48
POMELO
1/2 teaspoon salt
1/2 pound large or jumbo shrimp, deveined
1/4 pound boneless skinless chicken breast or

SALAD
boneless pork chop, or ¾ to 1 cup matchstick-
cut gio
1 medium pomelo
1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
by Andrea Nguyen 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 teaspoon Vietnamese chile garlic sauce

49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
23
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
50
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.
POMEGRANATE
1/4 cup minced onion
2 limes, juiced
2 serrano chile peppers, or to taste
salt to taste
4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
by Amanda Visconti 1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

51
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

24
POMEGRANATE

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

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 seeds into the
avocado mixture.

52
PUMPKIN
3 eggs
1 cup sugar
2/3 cup pumpkin

CAKE
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder

ROLL
2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. salt

by Bo Wang 1 cup powdered sugar

1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter
1/2 tsp. vanilla
1/3 cup nuts, if desired

53
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

25
PUMPKIN

Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:

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.
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.

Combine all filling ingredients and beat until

fluffy. Unroll cake and spread filling over cake.
Top with nuts and roll. Chill.

54
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

55
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

26
RASPBERRY

In a saucepan over medium heat, combine invert onto a plate. Serve chilled, with

the sugar, water, and raspberries. Cook, whipped cream on the side.

stirring carefully so as not to damage the

berries, until the mixture is hot, and the

sugar is 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), and refrigerate overnight.

The next day, remove plastic wrap, and

56
 RED
2-3 large red, yellow or orange bell peppers
2 oz. extra virgin olive oil
2 Tbsp. chopped shallots

BELL
¼ cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste

PEPPER
COULIS
by Danilo Alfaro

57
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

27
RED BELL
PEPPER

Remove the core, seeds and membranes from blender lid off.
the peppers and roughly chop them. Heat a
heavy-bottomed sauté pan over medium heat Start on a slow speed with the lid slightly ajar to
for a minute, then add the olive oil and heat for vent any steam, then seal the lid and increase the
another minute. blending speed. Add vinegar, adjust consistency
with remaining stock, and season to taste with
Add the shallots and sauté for a minute or two Kosher salt and white pepper.
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

58
Spinach
16 ounce cottage cheese
2 large eggs
4 egg whites

Cheese
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted

Squares
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/2 teaspoon minced garlic
1/4 teaspoon freshly-ground black pepper
1/8 teaspoon red pepper flakes
by Yi-Wei Chia 20 ounces frozen spinach, thawed and squeezed
dry
1 ounce freshly-grated Parmesan cheese

59
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

28
SPINACH

Preheat oven to 350 degrees F. Lightly spray a This can be made ahead of time, refrigerated or
9-inch square baking pan with non-stick frozen, and reheated in oven before serving.
cooking spray. Makes 30 small squares for appetizers or 6 large
In a large bowl, mix together the cottage cheese, squares for brunch.
eggs, egg whites, and green onions until well
combined. Mix in cheddar cheese, melted butter,
flour, salt, garlic, black pepper, and red pepper
flakes until thoroughly mixed. Fold in the
drained spinach.
Spinach Cheese SquaresPour cheese/spinach
mixture into the prepared baking pan. Sprinkle
the top with the Parmesan cheese.
Bake approximately 45 to 55 minutes or until the
top is golden. Remove from oven and let cool to
room temperature. Cut into small squares. Serve
either at room temperature or warm.

60
STRAW-
Ingredients
12 ounces strawberries, hulled and cut into 1/4-
inch slices

BERRY
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil

SALAD
Sea salt and freshly ground black pepper
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
by Ellen Wilson A handful mixed salad leaves, washed and spun
dry
8 slices speck

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
29
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.
62
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, drizzle
with balsamic vinegar and extra-virgin olive oil.
 SWEET
1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes
2 eggs

POTATO
3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon

PECAN
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 2/3 cups light cream

PIE
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans

by Pei-Yi Wong
63
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

30
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,

64
 FRESH
1 1/2 cup diced fresh tomatoes

1 tbsp diced seeded fresh jalapeno pepper

TOMATO 3 tbsp finely diced onion

SALSA
2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

by Elizabeth Hill
1/4 tsp salt

65
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

31
TOMATO

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

66
 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

67
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

32
WATERMELON

Instructions: Repeat to create 4 Napoleons.

Mix together the shrimp, mayonnaise and Servings: 4

dill. Chill until ready to serve.

To serve, place a round of the watermelon

on a serving plate and top with a thin layer
of the shrimp salad.

Top that with another round of the

watermelon and then another layer of the
shrimp salad.
Top that with another watermelon round.
Place a cocktail shrimp on top with a sprig
of dill.

68
 INDEX chile peppers 49
Chowari 43
cilantro 11, 35, 47, 49, 63
coconut 43
A coconut milk 41

allspice 39 Coconut milk 43

almond extract 27, 45 cream 53

arugula 5 cumin 11

asparagus 9 Cumin 43

avocado 11, 49
D
B dill 65

baking powder 15, 21, 39

balsamic vinegar 59 E
basil 5, 59 egg 21, 39
blackberry 13 eggs 15, 45
black pepper 11
black plums 45 F
blueberries 15
fish sauce 47
brandy 45
flour 15, 21, 45
butter 15, 29, 31, 45
button mushrooms 37
G
C garlic 25, 63
Ghee 43
cabbage 29
ginger 43
cannellini beans 5
green onion 11, 31
cantaloupe pulp 21
Cardamom 43
carrot 37, 47
H
Cashew nuts 43 halloumi 59
cauliflower 25
celery 17 J
cherries 27
jalapeno 63
chicken 47
chicken broth 11
K
69
kale 31
kiwis 13
pineapple juice 11
plain yogurt 11
W
pomegranate 49 watermelon 65
L pomelo 47

leeks 29
pork 47, 53 Y
potato 31
lemon 59 yolk 13
Powdered sugar 45
Lemon juice 25
prosciutto 9
lime 49
lime juice 35, 47, 63
R
M Raisins 43
red pepper 11
mandarin oranges 39
mango 35
margarine 31
S
mayonnaise 65 sage 31
milk 15, 41, 43, 45 salt 11, 15, 21, 25
mint 41, 47, 59 shallot 47
shallots 37
N shiitake mushroom 37
shortening 21
Neufchâtel cheese 9
shrimp 11, 47, 65
nutmeg 39
soda 21

O speck 59
strawberry 59
olive oil 31 sugar 15, 21, 47
Olive oil 25
onion 17, 31, 49, 63 T
orang 11
tapioca 27, 41

P tarragon 37
tomato 63
papaya 41
peanuts 47 V
pecans 61
vanilla extract 15, 27, 41, 45
pie 27
vegetable broth 29
Pineapple 43