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Eat

Healthy

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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.

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CONTENTS
APPLE RASPBERRY VALENTINE CRISP 5
by Washington Apple Commision 5
ARTICHOKES WITH YOGURT 7
by Hanna Jung 7
ARUGULA SALAD 9
by anonymous 9
AVOCADO SOUP 11
by Chuanqi Li 11
BLACKBERRY MOUSSE 13
by Julee Rosso Sheila Lukins 13
BLUEBERRY MUFFIN 15
by CM 15
BROCCOLI SOUP 17
by Eric Garcia 17
CANTALOUPE BREAD 19
by Yiwei Ma 19
ROASTED CAULI-FLOWER 21

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

http://simplyrecipes.com/recipes/ 21
CHERRY PIE 23
by Elliott Manzon 23
CABBAGE & LEEKS 25
by Megan McGlynn 25
CAKES WITH ONIONS AND KALE 27
by Michael Perry 27
KIWI JAM 29
by Dan Polant 29
MANGO LIME RICE 31
by David Quick 31
WILD MUSHROOM SOUP 33
by Ellie Schuhmann 33
ORANGE MUFFIN 35
OrangeRecipes.org 35
YIN YANG PAPAYA 37
by Nicole Routhier 37
PINEAPPLE PAYASAM 39
by Maneka Nirmal 39
PLUM CLAFOUTIS 41
by Abby Van Bremen 41
POMELO SALAD 43

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by Andrea Nguyen 43
POM GUAC 45
by Amanda Visconti 45
FRESH TOMATO SALSA 47
by Elizabeth Hill 47
PUMPKIN CAKE ROLL 49
by Bo Wang 49
RASBERRY SUMMER PUDDING 51
by FeiFei 51
RED BELL PEPPER COULIS 53
by Danilo Alfaro 53
STRAW-BERRY SALAD 55
by Ellen Wilson 55
SWEET POTATO PECAN PIE 57
by Pei-Yi Wong 57
DILLED BABY SHRIMP & WATERMELON
NAPOLEONS 59
by Xiaowen Zhang 59

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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


grocery freezer sections or make your own puff
RASPBERRY pastry)

VALENTINE
1 egg beaten with 1 tablespoon milk
1 tablespoon butter

CRISP 2 Fuji apples, peeled, cored and cut into 1/4-in


thick slices
2 teaspoons sugar
by Washington Apple 1/2 teaspoon ground cinnamon

Commision 3 tablespoons seedless raspberry jam


1 eight ounce container lowfat vanilla yogurt
1/4 cup water
Confectioner’s sugar

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APPLE

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

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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

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ARTICHOKE

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

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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)

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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.

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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

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AVOCADO

Heat the chicken broth until hot, not boiling. Serve immediately, or chill for at least two
Set aside. hours and serve.

Peel the avocado and remove the seed. Note: Haas avocados are the ones with
Cut into several pieces, place in the food the bumpy skin. As they ripen, they go
processor or blender, and purée. Turn from dark green to purplish-black. This is
off the blender and pour in the whipping only my opinion, but if I cannot find Haas
cream, followed by the hot chicken broth, avocados, I don’t make this or any other
cumin, salt, white pepper, sherry and lemon avocado recipe until I can find them.
juice. Pulse a few times, just until mixture
is blended. Taste and add more salt and
pepper, if desired.

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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)

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BLACKBERRY

1. Soak the gelatin in the cold water in a 4. Add the egg yolk mixture to the
saucepan for 5 minutes. Add the orange blackberry mixture and stir until well
juice, grated orange zest, and berries, and blended. Whip the heavy cream to soft
bring just to a boil, stirring. Cool to room peaks and fold gently into the blackberry
temperature. and egg yolk mixture. Divide among
serving dishes and chill until ready to serve.
2. Beat the egg yolks and sugar in a bowl
until pale yellow. Add the Cointreau and 5. Garnish with a few slices of kiwi and a
beat for another minute. whole berry, or with the berries alone.

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.

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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)

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BLUEBERRY

Preheat oven to 375°F. In a large mixing gently by hand.


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

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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

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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.

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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

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CANTALOUPE

Dice small amount of cantaloupe into In separate bowl, cream sugar and
blender. Set on grind just long enough to shortening until light and fluffy. Add egg
mash cantaloupe into pulp do not over and beat well. Add cantaloupe pulp and
grind, will be too soupy. Set aside. mix. Add flour mixture, 1/2 cup at a time,
Mix flour, baking powder, salt and soda, beat until smooth. After each addition put
sifting 3 times. 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.

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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/

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CAULIFLOWER

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

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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

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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.

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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

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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.

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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)

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KALE

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

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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

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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.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MANGO LIME 2 cups brown rice


4 cups water
RICE 1 tablespoon fresh lime juice
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch

by David Quick cubes

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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.

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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

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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.

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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.

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ORANGE

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

Fill greased muffin tins about three-quarters


full. Bake for 25 minutes.

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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

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PAPAYA

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

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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

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PINEAPPLE

Method: Tips:
Boil the pineapple pieces in a thick bottom 1) If u r using tinned coconut milk, avoid
pan, along with a little water. When the the three steps of extract milk.
pineapple is done, add the ghee and fry it simply mix one cup water to the first tin of
well. coconut milk and dilute it. Add this to the
Add sugar and fry. Make sure that there fried pineapples. When it starts to boil, add
is no crumbs or lumps. When it is nicely the second tin of coconut milk.
done, add the third extract of the milk and 2) I normally add one cup water to one
boil it. Add the second extract followed tin coconut milk to dilute it. But u can use
by the first extract. When the first extract more or less according to the thickness and
begins to boil, add the washed chowari. quality of the milk.
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

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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

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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.

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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
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POMELO

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

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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

46
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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

FRESH TOMATO 1 1/2 cup diced fresh tomatoes


1 tbsp diced seeded fresh jalapeno pepper
SALSA 3 tbsp finely diced onion
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime juice

by Elizabeth Hill 1 clove garlic, minced


1/4 tsp salt

48
TOMATO

In medium bowl, combine all ingredients.


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

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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

50
PUMPKIN

Beat eggs on high speed 5 minutes. Combine all filling ingredients and beat
Gradually beat in sugar. Stir in pumpkin until fluffy. Unroll cake and spread filling
and lemon juice. over cake. Top with nuts and roll. Chill.

Combine and sift flour and remaining dry Serving Suggestions:


ingredients (not the nuts). Fold the flour 1. Cut each slice of cake and sprinkle with
mixture into the pumpkin-egg mixture. cinnamon. Arrange on a plate and serve.
Spread in a 15”x 10” pan or 12” x 18” lined 2. Goes very well with Thanksgiving or
with waxed paper. Bake for 10-15 minutes Christmas dinner.
at 375 degrees.
Storage suggestions:
Loosen edges with a knife, then turn onto a Cover and store in refrigerator for up to 3
towel sprinkled with powdered sugar. Roll days. Keeps well in freezer for 1 week.
towel and cake together.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RASBERRY 1/2 cups white sugar


1 tablespoon water

SUMMER 3 cups fresh raspberries


6 slices white bread

PUDDING 1 cup whipped cream

by FeiFei

52
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),

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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

54
RED BELL
PEPPER

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

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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

56
STRAWBERRY

Directions out and flavor the lovely strawberry juices.


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

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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

58
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,

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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

60
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.

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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

62
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

63