33 of the Healthiest Foods on Earth SI 520

A RECIPE FOR LONGEVITY:

33 OF THE HEALTHIEST
FOODS ON EARTH
Is it possible to live to 125 or maybe 150? It’s By eating many fruits and vegetables in place
certainly a possibility, as discussed on Oprah of fast food and junk food, people could avoid
Winfrey’s recent show on longevity. She visited obesity. Obesity accelerates aging even faster
me at my farm to learn how, at 86, I am enjoying than smoking, according to scientific research.
the robust health, energy, and mental creativity of
someone many decades younger. My secret: large We created the North Carolina Research
quantities of fruit and vegetables, plus an hour of Campus to study the health benefits of fruits
daily exercise. and vegetables. It is the only campus in the
world encompassing eight universities all
working together for the benefit of health
No pills, not even aspirin, and certainly no
and longevity. These include Duke University,
supplements ever enter my mouth -- everything I
UNC Chapel Hill, NC State University, UNC
need comes from my fish-vegetarian diet, which
Charlotte, North Carolina Central University,
incorporates 30-40 different kinds of fruit and
NC A&T State University, UNC Greensboro and
vegetables every week. Even though I am Chairman
Appalachian State University. We’ve gathered
and Owner of Dole Food Company, I do most of
a comprehensive array of famous scientists
my own grocery shopping, and even took Oprah
and scientific equipment under one roof,
on an impromptu trip to Costco, in a day that
including a two-story, 950 megahertz, 8-ton
included bike riding, exercise in the gym, and juicing
superconducting magnet. It is the largest and
vegetables in the kitchen. Oprah marveled at how
most powerful magnet in the world and will
much I eat, and yet never gain a pound. In fact,
help us look at both plant and human cells at
I expend a lot of energy in my 50-60 minutes of
the most minute level. We are constantly doing
cardio and strength training every day. Plus there’s
research on all fruit and vegetables, including
the fact that fruit and vegetables tend to be lower
the ones listed below, which are the mainstay
in calories, but higher in filling fiber and other
of my diet.
nutrients that help you feel satisfied.

1
 Contents
Apple Raspberry Valentine Crisp 3 Clafoutis 43
Artichokes with Yogurt 5 Pomelo 45
Arugula Salad 7 salad 45
Prosciutto Wrapped Asparagus 9 Pomegranate 47
Avocado Soup 11 Guac 47
blackberry Mousse13 Pumpkin 49
blueberry 15 cake roll 49
muffin 15 Rasberry 51
BROCCOLI 17 summer 51
Soup 17 pudding 51
CANTALOUPE 19 Red Bell Pepper Coulis 53
BREAD 19 Spinach 55
SPICY CARROT SOUP 21 Cheese Squares 55
ROASTED Cauli- 23 butternut 57
Flower 23 Squash 57
Cherry Pie 25 Lasagna 57
Cabbage & Leeks 27 Straw- 59
Mashed-Potato Cakes with Onions and Kale 29 Berry 59
Kiwi 31 salad 59
Jam 31 sweet 61
Mango Lime Rice 33 potato 61
Wild Mushroom Soup 35 pecan pie 61
Orange 37 Fresh tomato 63
Muffin 37 salsa 63
Yin Yang Papaya 39 Dilled Baby Shrimp 65
PINEAPPLE 41 & 65
PAYASAM 41 Watermelon Napoleons 65
Plum 43

2
 Apple
Yield: 2 servings

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

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

Valentine 2 Fuji apples, peeled, cored and cut into

1/4-in thick slices
2 teaspoons sugar

Crisp 1/2 teaspoon ground cinnamon

3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla
yogurt
by Washington Apple 1/4 cup water

Commision Confectioner’s sugar

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33 of the Healthiest Foods on Earth SI 520
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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
4
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.
Artichokes
1/2 lemon
6 cups water
4 springs fresh parsley

with
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
2 large artichokes

Yogurt for the Yogurt Mustard:

1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard

by Hanna Jung 1/8 teaspoon lemon pepper

1 teaspoon red wine vinegar
2 tabel spoons minced shallot

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33 of the Healthiest Foods on Earth SI 520
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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.
6
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.
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,
by anonymous 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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33 of the Healthiest Foods on Earth SI 520

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Arugula

1. Heat the olive oil in a large skillet 2. Arrange the arugula on a serving platter.
over medium heat; cook the garlic in the Spoon the bean mixture over the arugula.
hot oil about 1 minute. Add the tomatoes, Top with the shaved Parmesan cheese if
wine, sage, and thyme; increase the heat to desired.
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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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

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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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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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33 of the Healthiest Foods on Earth SI 520

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Avocado

Heat the chicken broth until hot, not boiling. ZNote: Haas avocados are the ones with the
Set aside. bumpy skin. As they ripen, they go from
dark green to purplish-black. This is only my
Peel the avocado and remove the seed. Cut opinion, but if I cannot find Haas avocados, I
into several pieces, place in the food processor don’t make this or any other avocado recipe
or blender, and purée. Turn off the blender and until I can find them.
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.

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

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33 of the Healthiest Foods on Earth SI 520

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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.

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blueberry
1/2 cup butter
2 cups unsifted flour
1 cup sugar
2 large eggs

muffin 1/2 cup milk

2 teaspoons baking powder
1/2 teaspoon salt
by CM 2 1/2 cups large fresh blueberries
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
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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
16
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.
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
by Eric Garcia 2 cups milk
ground black pepper to taste

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33 of the Healthiest Foods on Earth SI 520

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broccoli

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

by Yiwei Ma 1 c. cantaloupe pulp

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33 of the Healthiest Foods on Earth SI 520
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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.
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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.
33 of the Healthiest Foods on Earth SI 520
SPICY
5 cups chicken stock or low-sodium
broth
1 pound carrots, coarsely chopped
CARROT
2 medium celery ribs, coarsely chopped
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
by 1 teaspoon sweet paprika
1/4 teaspoon cayenne pepper
Andrew J. Powning 1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf
parsley
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XXII
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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 ROASTED
1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely
minced

Cauli-
Lemon juice (from 1/2 or a whole lemon)
Olive oil
Coarse salt and freshly ground black
pepper

Flower Parmesan cheese

http://simplyrecipes.com/recipes/roasted_
cauliflower/

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33 of the Healthiest Foods on Earth SI 520

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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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Cherry
1 recipe pastry for a 9 inch double crust
pie
4 tablespoons quick-cooking tapioca

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

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33 of the Healthiest Foods on Earth SI 520

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Cherry pie

Preheat oven to 400 degrees F (205 degrees

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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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

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33 of the Healthiest Foods on Earth SI 520

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

Potato red potato (about 1 pound)

3/4 teaspoon salt, divided
1 tablespoon olive oil

Cakes with 1 tablespoon butter or stick margarine

3 cups diced onion

Onions
2 tablespoons chopped fresh sage
1/4 cup sliced green onions
1/4 teaspoon freshly ground black

and Kale pepper

Cooking spray
Sage sprigs (optional)

by Michael Perry

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33 of the Healthiest Foods on Earth SI 520

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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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 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

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33 of the Healthiest Foods on Earth SI 520

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Kiwi

In a large saucepan, combine 3 cups mashed
kiwi, pineapple juice, lemon juice and apples.
Bring to a boil and then add the sugar; stir
to dissolve, reduce heat and simmer for 30
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 the jars. Pour in more boiling water
if necessary until the water level is at least 1
inch above the tops of the jars. Bring the water
to a full boil, cover the pot, and process for 10
minutes.

32
 Mango
Ingredients

2 cups brown rice

Lime Rice
4 cups water
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

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33 of the Healthiest Foods on Earth SI 520

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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 boil

in a sauceptan. 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.

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 Wild
1/2 teaspoon butter1/2 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 Joe Guy 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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33 of the Healthiest Foods on Earth SI 520

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mushrooms

Preparation Combine vegetable mixture and broth in

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.
a medium saucepan; bring to a boil over
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.

36
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

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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.

38
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
2 medium ripe papayas (about 1-1/2
pounds)
by Nicole Routhier Fresh mint sprigs, for garnish

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33 of the Healthiest Foods on Earth SI 520

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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.

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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)
by Maneka Nirmal 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:
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.

42
 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
by Abby Van Bremen 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 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.

44
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
1 medium pomelo
by Andrea Nguyen 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

45
33 of the Healthiest Foods on Earth SI 520
XXII
Pomelo
1 tablespoon water
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile
garlic sauce
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
46
its fleshy pith. Then use your fingers and knife
to remove the pith so that all that’s remaining
is the white covered flesh. Pry the pomelo
open and split into two parts. Then use a knife,
scissors and your fingers to peel away the skin
from each segment and remove the flesh.
Separate the flesh into bite size pieces and
deposit in a bowl. For the dressing, combine
fish sauce, lime juice, water, sugar and chile
garlic sauce in a small bowl and stir to dissolve
the sugar. Right before serving, add the
shrimp, chicken or pork, carrot, mint, cilantro,
peanuts and shallot to the pomelo. Toss with
your fingers or tongs to combine well. Add the
dressing and toss. Taste and adjust the flavors,
as needed. Transfer to a plate, leaving any
liquid behind and serve.
Pomegranate
1/4 cup minced onion
2 limes, juiced
2 serrano chile peppers, or to taste

Guac 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

47
33 of the Healthiest Foods on Earth SI 520

XXII
Pomegranate

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

XXII
Pumpkin

Pumpkin
3 eggs Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:
1 cup sugar beat in sugar. Stir in pumpkin and lemon juice. 1. Cut each slice of cake and sprinkle with
2/3 cup pumpkin Combine and sift flour and remaining dry cinnamon. Arrange on a plate and serve.

cake roll
1 tsp. lemon juice ingredients (not the nuts). Fold the flour 2. Goes very well with Thanksgiving or
3/4 cup flour mixture into the pumpkin-egg mixture. Christmas dinner.
1 tsp. baking powder Spread in a 15”x 10” pan or 12” x 18” lined with
2 tsp. cinnamon waxed paper. Bake for 10-15 minutes at 375 Storage suggestions:
by Bo Wang 1 tsp. ginger degrees. Cover and store in refrigerator for up to 3 days.
1/2 tsp. nutmeg Loosen edges with a knife, then turn onto a Keeps well in freezer for 1 week.
1/2 tsp. salt towel sprinkled with powdered sugar. Roll
1 cup powdered sugar towel and cake together.
1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter Combine all filling ingredients and beat until
1/2 tsp. vanilla fluffy. Unroll cake and spread filling over cake.
1/3 cup nuts, if desired Top with nuts and roll. Chill.

49 50
Rasberry 1 1/2 cups white sugar
1 tablespoon water

summer 3 cups fresh raspberries

6 slices white bread

pudding 1 cup whipped cream

by FeiFei

51
33 of the Healthiest Foods on Earth SI 520

XXII
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.

52
Red Bell
2-3 large red bell peppers
2 oz. extra virgin olive oil
2 Tbsp. chopped shallots

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

Coulis
by Danilo Alfaro

53
33 of the Healthiest Foods on Earth SI 520

XXII

red bell
pepper

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

54
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
by Yi-Wei Chia pepper
1/8 teaspoon red pepper flakes
20 ounces frozen spinach, thawed and
squeezed dry
1 ounce freshly-grated Parmesan cheese

55
33 of the Healthiest Foods on Earth SI 520

XXII
Spinach

Preheat oven to 350 degrees F. Lightly spray squares. Serve either at room temperature or
a 9-inch square baking pan with non-stick warm.
cooking spray.
This can be made ahead of time, refrigerated or
In a large bowl, mix together the cottage frozen, and reheated in oven before serving.
cheese, eggs, egg whites, and green onions Makes 30 small squares for appetizers or 6
until well combined. Mix in cheddar cheese, large squares for brunch.
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

56
 Ingredients

butternut • 1 tablespoon olive oil

• 1 (1 1/2 to 2-pound) butternut squash,
peeled, seeded, and cut into 1-inch

Squash 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
by Andrea Nguyen • Pinch nutmeg
• 3/4 cup (lightly packed) fresh basil
leaves
• 12 no-boil lasagna noodles
• 2 1/2 cups shredded whole-milk
mozzarella cheese

57
33 of the Healthiest Foods on Earth SI 520
XXII
Squash
• 1/3 cup grated Parmesan
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
58
5 minutes. Whisk 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.
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
Sea salt and freshly ground black pepper

salad Olive oil

A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin

by Ellen Wilson slices

A few sprigs fresh mint, leaves picked
A handful mixed salad leaves, washed
and spun dry
8 slices speck

59
33 of the Healthiest Foods on Earth SI 520
XXII
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.
60
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

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

pecan pie 1/2 teaspoon ground ginger

1/4 teaspoon ground cloves
1 2/3 cups light cream
3 tablespoons butter, softened

by Pei-Yi Wong 2/3 cup packed brown sugar

2/3 cup chopped pecans

61
33 of the Healthiest Foods on Earth SI 520

XXII
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

62
 Fresh
1 1/2 cup diced fresh tomatoes
1 tbsp diced seeded fresh jalapeno
pepper

tomato
3 tbsp finely diced onion
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime
juice

salsa 1 clove garlic, minced

1/4 tsp salt

by Elizabeth Hill

63
33 of the Healthiest Foods on Earth SI 520

XXII
tomato

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

64
 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

65
33 of the Healthiest Foods on Earth SI 520

XXII
WATERMELON

Instructions:

Mix together the shrimp, Top that with another

mayonnaise and dill. Chill watermelon round.
until ready to serve. Place a cocktail shrimp on
top with a sprig of dill.
To serve, place a round of
the watermelon on a serving Repeat to create 4
plate and top with a thin Napoleons.
layer of the shrimp salad.

Top that with another round Servings: serves 4

of the watermelon and then
another layer of the shrimp
salad.

66
 Index Chowari 40

cilantro 10, 32, 45, 48, 66

L potato 28

Powdered sugar 42

coconut 40 leeks 26 prosciutto 8

A coconut milk 38 lemon 3, 62

Lemon juice 22 R
Coconut milk 40
allspice 36 cream 52, 53 lime 48
Raisins 40
almond extract 24, 42 cumin 10 lime juice 32, 45, 66
red pepper 10
arugula 6 Cumin 40
asparagus 8 M S
avocado 10, 48 D mandarin oranges 36
sage 28

B dill 68 mango 32

margarine 28
salt 10, 14, 19, 22

shallot 45
baking powder 14, 19, 36 E mayonnaise 68
shallots 34, 54
balsamic vinegar 54, 62 milk 14, 38, 40, 42
egg 19, 36 shiitake mushroom 34
basil 6, 62 mint 38, 45, 62
eggs 14, 42 shortening 19
bay leaf 3

blackberry 12 F N shrimp 10, 45, 68

soda 19
black pepper 10 Neufchâtel cheese 8
fish sauce 45 speck 62
black plums 42 nutmeg 36
flour 14, 19, 42 strawberry 62
blueberries 14
sugar 14, 19, 45
brandy 42 G O
butter 14, 26, 28, 42
garlic 22, 66
olive oil 28, 54
T
button mushrooms 34
Olive oil 22 tapioca 24, 38
Ghee 40

C ginger 40
onion 16, 28, 48, 66 tarragon 34
orang 10 tomato 66
green onion 10, 28
cabbage 26

cannellini beans 6 H P V
cantaloupe pulp 19
papaya 38 vanilla extract 14, 24, 38, 42
halloumi 62
Cardamom 40
peanuts 45 vegetable broth 26
carrot 34, 45
J pecans 64 vegetable stock 54
Cashew nuts 40
pie 24
cauliflower 22
jalapeno 66
Pineapple 40 W
celery 16

cherries 24
K pineapple juice 10
watermelon 68
plain yogurt 10
white pepper 54
chicken 45 kale 28
pomegranate 48
chicken broth 10 kiwis 12

Kosher salt 54
pomelo 45 Y
chile peppers 48
pork 45, 52, 53
yolk 12

67