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
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-
1
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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.

by David H. Murdock
from www. huffingtonpost. com

2
 CONTENTS
Spicy Carrot Soup 5
Dilled Baby Shrimp
Watermelon Napoleons 7 Cherry Pie 43
Fresh Tomato Salsa 9
Sweet Potato Pecan Pie 11
Straw-Berry Salad 13
Red Bell Pepper Coulis 17
Rasberry Summer Pudding 19
Pump-kin Cake Roll 21
Pom Guac 23
Plum Clafoutis 25
Pineapple Payasam 27
Yin Yang Papaya 29
Orange Muffin 31
Wild Mushroom Soup 33
Mango Lime Rice 35
Kiwi Jam 37
Mashed-Potato Cakes
with Onions and Kale 39
Cabbage & Leeks 41
ROASTED Cauli-Flower 45
Cantaloupe Bread 47
Broccoli Soup 49
Blue-berry Muffin 51
Blackberry Mousse 53
Avocado Soup 55
Prosciutto Wrapped Asparagus 57
Arugula Salad 59
Artichokes with Yogurt 61
Apple Raspberry Valentine Crisp 63
3
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SPICY CARROT 5 cups chicken stock or low-sodium broth

1 pound carrots, coarsely chopped
SOUP 2 medium celery ribs, coarsely chopped
1 large onion, coarsely chopped

by
1 leek, white and tender green parts only,
coarsely chopped
Andrew J. Powning 1 small baking potato (6 ounces), peeled and
coarsely chopped
11/2 teaspoons ground cumin
1 teaspoon sweet paprika
1/4 teaspoon cayenne pepper
1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf
parsley

4
 I
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.

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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

NAPOLEONS
4 sprigs of dill

by Xiaowen Zhang

6
 II
WATERMELON

Mix together the shrimp, mayonnaise and 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.
Repeat to create 4 Napoleons.
Servings:
Serves 4

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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

8
 III
TOMATO

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

9
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 salth
1 teaspoon ground cinnamon

by Pei-Yi Wong
1/2 teaspoon ground ginger
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

10
 IV
SWEET
POTATO

1. Bake sweet potatoes until tender, peel cooled pie to cover top. Broil 5 inches below
and mash. Make sure all lumps are removed, heat until mixture begins to bubble, about 3
straining if necessary. minutes. Watch carefully, if cooked too long,
top will turn syrupy. Cool on rack.
2. Lightly beat eggs. Blend together eggs 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,
and pecans. Gently drop by spoonfuls over

11
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

STRAW- 12 ounces strawberries, hulled and cut into

1/4-inch slices
BERRY Good-quality balsamic vinegar

SALAD
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

12
 V
STRAWBERRY
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, drizzle with balsamic vinegar
and extra-virgin olive oil.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SPINAC CHEESE 16 ounce cottage cheese

2 large eggs
SQUARES 4 egg whites
1/4 cup chopped green onions

by Andrea Nguyen
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
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
20 ounces frozen spinach, thawed and
squeezed dry
1 ounce freshly-grated Parmesan cheese

14
 VI
SPINACH

Preheat oven to 350 degrees F. Lightly spray warm.

a 9-inch square baking pan with non-stick This can be made ahead of time, refrigerated or
cooking spray. frozen, and reheated in oven before serving.
In a large bowl, mix together the cottage Makes 30 small squares for appetizers or 6
cheese, eggs, egg whites, and green onions large squares for brunch.
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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RED BELL 2-3 large red bell peppers

2 oz. extra virgin olive oil
PEPPER COULIS 2 Tbsp. chopped shallots
¼ cup vegetable stock
1 Tbsp balsamic vinegar
by Danilo Alfaro Kosher salt & ground white pepper, to taste

16
 VII
RED BELL
PEPPER

Remove the core, seeds and membranes from the 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
for a minute, then add the olive oil and heat for ajar to vent any steam, then seal the lid and
another minute. increase the blending speed. Add vinegar,
adjust consistency with remaining stock, and
Add the shallots and sauté for a minute or two season to taste with Kosher salt and white
or until they’re slightly translucent. Reduce pepper.
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

17
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PUMPKIN CAKE 3 eggs

1 cup sugar
ROLL 2/3 cup pumpkin
1 tsp. lemon juice

by Bo Wang
3/4 cup flour
1 tsp. baking powder
2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmHeg
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

18
 IX
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.

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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 rasberries

6 slices white bread

PUDDING 1 cup whipped cream

by FeiFei

20
 VIII
RASPBERRY

In a saucepan over medium heat, combine The next day, remove plastic wrap, and

the sugar, water, and raspberries. Cook, invert onto a plate. Serve chilled, with

stirring carefully so as not to damage the whipped cream on the side.

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.

21
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

22
 X
POM

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

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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

24
 XI
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 sure it comes out relatively clean).
them with the brandy and sugar in a medium Let the dish set for about 15 minutes--it will
bowl, letting them sit for about 15 minutes shrink down and the custard will become
minutes at room temperature. denser. Dust with powdered sugar and serve
Using a slotted spoon, toss the plums into the by cutting 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.

25
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

26
 XII
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.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

YIN YANG 1 cup canned unsweetened coconut milk,

stirred
PAPAYA 3/4 cup milk
3 Tablespoons sugar

by Nicole Routhier
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
Fresh mint sprigs, for garnish

28
 XIII
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 of each soup bowl, then add the papaya puree
to a boil over high heat. Reduce the heat to on the other side, forming a yin-yang pattern.
low and simmer, stirring frequently, until Garnish with a mint sprig and serve at once.
the tapioca is translucent and the mixture is
slightly thickened, about 5 minutes. Do not Yield: 4 servings
overcook; the mixture 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.

29
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.

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

30
 XIV
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 Pectin suppresses appetite
full.
Bake for 25 minutes.
Serve as desired. and serve.

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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

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

by Ellie Schuhmann
1 cup thinly sliced button mushrooms
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

32
 XV
MUSHROOMS

Heat butter and oil in a large nonstick skillet
over medium-high heat. Add celery, shallots,
and carrot; sauté 3 minutes or until lightly
browned. Spoon vegetable mixture into a
medium bowl.
medium heat. Cover, reduce heat, and simmer
30 minutes. Stir in sherry and 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.

Combine vegetable mixture and broth in

a medium saucepan; bring to a boil over

33
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
by David Quick inch cubes

34
 XVI
MANGO

Prep Time:5 Min; Cook Time: 50 Min; Ready In:

55 Min
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.

35
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

by Dan Polant
4 cups white sugar

36
 XVII
KIWI

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

37
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MASHED- 12 cups water

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

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

AND 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)

38
 XVIII
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°.
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.

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

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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

40
 XIX
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

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

4 tablespoons quick-cooking tapioca
1/8 teaspoon salt

by Elliott Manzon 1 cup white sugar

4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter

42
 XX
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.

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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
FLOWER minced
Lemon juice (from 1/2 or a whole lemon)
Olive oil

by Yuliang Ma Coarse salt and freshly ground black pepper

Parmesan cheese

44
 XXI
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.

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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

46
 XXII
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.

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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

48
 XXIII
BROCCOLI

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

49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLUE BERRY 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)

50
 XXIV
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.
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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
Sheila Lukins 2 egg yolks
1/2 cup sugar
2 tablespoons Cointreau
2 cups heavy cream
2 kiwis, peeled and sliced, for garnish (optional)

52
 XXV
BLACKBERRY

1. Soak the gelatin in the cold water in a serve.

saucepan for 5 minutes. Add the orange juice, 5. Garnish with a few slices of kiwi and a whole
grated orange zest, and berries, and bring just berry, or with the berries alone.
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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

AVOCADO 2 ripe avocados, quartered

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

54
 XXVI
AVOCADO

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

55
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PROSCIUTTO 1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese,
WRAPPED softened

ASPARAGUS
12 spears fresh asparagus, trimmed

by Trish via Allrecipes.com

56
 XXVII
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.

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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)

58
 XXVIII
ARUGULA

Heat the olive oil in a large skillet over

medium heat; cook the garlic in the hot
oil about 1 minute. Add the tomatoes,
wine, sage, and thyme; 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.
Arrange the arugula on a serving platter.
Spoon the bean mixture over the arugula.
Top with the shaved Parmesan cheese if
desired.

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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

60
 XXIX
ARTICHOKE

Put the lemon, water, parsley, bay leaf, When the artichokes are done, slice them
peppercorns, and thyme in a large pot. Bring to in half vertically and remove the fuzzy inner
a boil over high heat. While the water is boiling, chokes. Arrange the artichoke halves cut side
prepare the artichokes Slice 1/4 inch off the down around the yogurt mustard on the
top of each artichoke. Cut the stems off each, platter.
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.
At 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.

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 33 OF THE HEALTHIEST FOODS ON EARTH SI 520

APPLE RASPBERRY Yield: 2 servings

1 sheet (9 1/2 x 10-inch) puff pastry (sold in
VALENTINE CRISP grocery freezer sections or make your own puff
pastry)

by Washington 1 egg beaten with 1 tablespoon milk

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

62
 XXX
POMELO
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.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

INDEX cilantro 8, 22, 34, 54

coconut 26
coconut milk 28

A Coconut milk 26
cream 18
allspice 30 cumin 54
almond extract 24, 42 Cumin 26
arugula 58
asparagus 56 D
avocado 22, 54 dill 6

B E
baking powder 30, 46, 50 egg 30, 46
balsamic vinegar 12, 16 eggs 24, 50
basil 12, 58
blackberry 52 F
black pepper 54 flour 24, 46, 50
black plums 24
blueberries 50 G
brandy 24 garlic 8, 44
butter 24, 38, 40, 50 Ghee 26
button mushrooms 32 ginger 26

C green onion 38, 54

cabbage 40 H
cannellini beans 58 halloumi 12
cantaloupe pulp 46
Cardamom 26 J
carrot 32 jalapeno 8
Cashew nuts 26
cauliflower 44 K
celery 48 kale 38
cherries 42 kiwis 52
chicken broth 54 Kosher salt 16
chile peppers 22
Chowari 26 L

64
 leeks 40 Olive oil 44
lemon 12 onion 8, 22, 38, 48
Lemon juice 44 orang 54

P
lime 22
lime juice 8, 34

M
papaya 28
pecans 10
mandarin oranges 30 pie 42
mango 34 Pineapple 26
margarine 38 pineapple juice 54
mayonnaise 6 plain yogurt 54
milk 24, 26, 28, 50 pomegranate 22
mint 12, 28 pork 18

N
potato 38
Powdered sugar 24
Neufchâtel cheese 56 prosciutto 56

R
nutmeg 30

O Raisins 26
olive oil 16, 38 red pepper 54

65
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

S
sage 38
salt 44, 46, 50, 54
shallots 16, 32
shiitake mushroom 32
shortening 46
shrimp 6, 54
soda 46
speck 12
strawberry 12
sugar 46, 50

T
tapioca 28, 42
tarragon 32
tomato 8

V
vanilla extract 24, 28, 42, 50
vegetable broth 40
vegetable stock 16

W
watermelon 6
white pepper 16

Y
yolk 52

66