33 OF THE
HEALTHEST
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 quantities 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 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.
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 universities 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 comprehensive array of famous scientists
and scientific equipment under one roof,
including a two-story, 950 megahertz, 8-ton
superconducting 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.
1
33 of the Healthiest Foods on Earth SI 520
arugula
2 tablespoons olive oil
2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
salad
3 tablespoons white wine
1 teaspoon dried sage
1 teaspoon dried thyme
1 (15 ounce) can cannellini beans,
drained and rinsed
by anonymous 2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)
2 3
XXII
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.
33 of the Healthiest Foods on Earth SI 520

XXII
Pomelo

Apple
Yield: 2 servings On floured surface, roll puff pastry into 14 x 10- slices, sugar and cinnamon. Cover and cook,
inch rectangle. Cut pastry into two 7 x 10-inch stirring occasionally, for 20 minutes or until
1 sheet (9 1/2 x 10-inch) puff pastry (sold in pieces. Using a ruler to guide pastry wheel, cut tender. Stir in one tablespoon of jam.

Raspberry
grocery freezer sections or make your own puff each half into 22 seven-inch long strips about To serve, blend yogurt and water. Divide
pastry) 1/4-inch wide. mixture between two large serving plates.
1 egg beaten with 1 tablespoon milk To make lattice heart, lay 11 pastry strips, 1/8- Mound apple slices in center. Dip edges of

Valentine
1 tablespoon butter inch apart and parallel, across an ungreased each heart into confectioner’s sugar and place
2 Fuji apples, peeled, cored and cut into 1/4-in baking sheet. One by one, weave 11 more atop apples.
thick slices strips through parallel strips to create lattice To make heart-shaped designs in the sauce,
2 teaspoons sugar square. Cut out center of lattice with a 4 or heat remaining jam in microwave for thirty

Crisp 1/2 teaspoon ground cinnamon

3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
5-inch heart-shaped cookie cutter or stencil
and discard trimmings. Refrigerate heart 10
minutes.
seconds. Drop dots of jam onto sauce. Drag
a toothpick tip through center of each dot to
make heart.
1/4 cup water
by Washington Apple
Heat oven to 400 deg. F. Brush hearts with egg
Confectioner’s sugar mixture and bake 15 minutes or until golden

Commision brown. In skillet, melt butter and add apple

4 5
 33 of the Healthiest Foods on Earth SI 520
Artichokes
1/2 lemon
6 cups water
4 springs fresh parsley
with
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
Yogurt
2 large artichokes
for the Yogurt Mustard:
1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
by Hanna Jung 1 teaspoon red wine vinegar
2 tabel spoons minced shallot
6 7
XXII
Artichoke
Put the lemon, water, parsley, bay leaf,
peppercorns, and thyme in a large pot. Bring to
a boil over high heat. While the water is boiling,
prepare the artichokes Slice 1/4 inch off the
top of each artichoke. Cut the stems off each,
flush with the base, and clip the sharp point
at the tip of each leaf with scissors. Put the
artichokes into the boiling water, cover, and
cook until the leaves can be pulled from the
stem easily, 40 to 50 minutes.
In the meantime, combine yogurt, Digion
mustard, lemon pepper,wine vinegar, and
shallotsin a blender and mix at high speed
until smooth. Transfer the dressing to a small
serving bowl and place it in the center of a
large platter.
When the artichokes are done, slice them
in half vertically and remove the fuzzy inner
chokes. Arrange the artichoke halves cut side
down around the yogurt mustard on the
platter.
 33 of the Healthiest Foods on Earth SI 520

XXII
Asparagus

Prosciutto
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel cheese, Preheat oven to 450 degrees Fahrenheit (230
softened degrees Celcious). Spread prosciutto slices with

Wrapped
12 spears fresh asparagus, trimmed Neufchatel cheese. Wrap slices around 2 or 3
asparagus spears. Arrange wrapped spears
in a single layer on a medium baking sheet.

asparagus
Bake 15 minutes in the preheated oven, until
asparagus is tender.

by Trish via Allrecipes.com

8 9
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
1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
by Chuanqi Li 1/8 teaspoon ground cumin
3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices
10
XXII
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
11
 33 of the Healthiest Foods on Earth SI 520

XXII
Blackberry

blackberry
1 tablespoon unflavored gelatin 1. Soak the gelatin in the cold water in a 4. Add the egg yolk mixture to the blackberry
2 tablespoons cold water saucepan for 5 minutes. Add the orange juice, mixture and stir until well blended. Whip the
Juice and grated zest of 1 orange grated orange zest, and berries, and bring just heavy cream to soft peaks and fold gently into

mousse
2 pints blackberries, or 2 bags (10 ounces each) to a boil, stirring. Cool to room temperature. the blackberry and egg yolk mixture. Divide
frozen berries without sugar; reserve 8 to 10 2. Beat the egg yolks and sugar in a bowl until among serving dishes and chill until ready to
whole berries for garnish pale yellow. Add the Cointreau and beat for serve.
2 egg yolks another minute. 5. Garnish with a few slices of kiwi and a whole
1/2 cup sugar 3. Put the egg yolk mixture in the top of a berry, or with the berries alone.
by Julee Rosso 2 tablespoons Cointreau double boiler over simmering water. Stir until

Sheila Lukins 2 cups heavy cream

2 kiwis, peeled and sliced, for garnish (optional)
slightly thickened and hot to the touch. Cool to
room temperature.

12 13
33 of the Healthiest Foods on Earth SI 520
XXII
blueberry
blueberry
1/2 cup butter Preheat oven to 375°F. In a large mixing bowl,
2 cups unsifted flour cream together butter and sugar until light and
1 cup sugar fluffy; add eggs, one at a time, beating after
2 large eggs
muffin
each addition. In a second bowl, combine all
1/2 cup milk dry ingredients. (You can use an electric mixer
2 teaspoons baking powder to combine the dry ingredients thoroughly
1/2 teaspoon salt at this point so that you won’t need to
2 1/2 cups large fresh blueberries overmix once the wet and dry ingredients are
by CM 1 1/2 teaspoons vanilla extract combined.
2 tablespoons sugar (for top of muffins) 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
14
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.
15
33 of the Healthiest Foods on Earth SI 520
BROCCOLI
2 tablespoons butter
1 onion, chopped
1 stalk celery, chopped
Soup
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
2 cups milk
by Eric Garcia ground black pepper to taste
16
XXII
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
17
 33 of the Healthiest Foods on Earth SI 520

XIV
CANTALOUPE

CANTALOUPE
Dice small amount of cantaloupe into blender.
1 3/4 c. all-purpose flour
Set on grind just long enough to mash
2 tsp. baking powder
cantaloupe into pulp do not over grind, will be
1/4 tsp. salt
too soupy. Set aside.

BREAD
1/4 tsp. soda
Mix flour, baking powder, salt and soda, sifting
1/3 c. shortening
3 times.
2/3 c. sugar
1 lg. egg
In separate bowl, cream sugar and shortening
1 c. cantaloupe pulp
by Yiwei Ma 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.

18 19
33 of the Healthiest Foods on Earth SI 520
SPICY
5 cups chicken stock or low-sodium broth
1 pound carrots, coarsely chopped
2 medium celery ribs, coarsely chopped
CARROT
1 large onion, coarsely chopped
1 leek, white and tender green parts only,
coarsely chopped
SOUP
1 small baking potato (6 ounces), peeled and
coarsely chopped
11/2 teaspoons ground cumin
1 teaspoon sweet paprika
by 1/4 teaspoon cayenne pepper
1 cup low-fat buttermilk or yogurt
Andrew J. Powning Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf
parsley
20
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.
21
33 of the Healthiest Foods on Earth SI 520

XXII
Cauliflower

ROASTED
1 head of cauliflower 1 Preheat oven to 400°F. Cut cauliflower into
2-3 cloves of garlic, peeled and coarsely florets and put in a single layer in an oven-
minced proof baking dish. Toss in the garlic. Squeeze

Cauli-
Lemon juice (from 1/2 or a whole lemon) lemon juice over cauliflower and drizzle each
Olive oil piece with olive oil. Sprinkle with salt and
Coarse salt and freshly ground black pepper pepper. If the oven hasn’t reached 400°F yet,

Flower
Parmesan cheese 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
http://simplyrecipes.com/recipes/roasted_ cauliflower. Remove from oven and sprinkle
cauliflower/ generously with Parmesan cheese. Serve
immediately.

22 23
33 of the Healthiest Foods on Earth SI 520

XXII
Cherry pie

Cherry
1 recipe pastry for a 9 inch double crust pie Preheat oven to 400 degrees F (205 degrees
4 tablespoons quick-cooking tapioca C). Place bottom crust in piepan. Set top crust
1/8 teaspoon salt aside, covered.

Pie
1 cup white sugar
4 cups pitted cherries In a large mixing bowl combine tapioca, salt,
1/4 teaspoon almond extract sugar, cherries and extracts. Let stand 15
1/2 teaspoon vanilla extract minutes. Turn out into bottom crust and dot
1 1/2 tablespoons butter with butter. Cover with top crust, flute edges
by Elliott Manzon 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.

24 25
33 of the Healthiest Foods on Earth SI 520
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
26
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.
27
 33 of the Healthiest Foods on Earth SI 520

XXII
kale

Mashed-
12 cups water Bring water to a boil in a Dutch oven; add kale. mixture, onion mixture, green onions, and
1 bunch kale, trimmed (about 4 ounces) Cover and cook over medium heat 5 minutes pepper. Remove from heat; cool slightly. Divide
2 2/3 cups (1-inch) cubed Yukon gold or red or until tender. Remove kale with a slotted potato mixture into 8 equal portions, shaping

Potato Cakes potato (about 1 pound)

3/4 teaspoon salt, divided
spoon, reserving cooking liquid. Chop kale and
set aside.
each into a 1/2-inch-thick patty. Place patties
on a baking sheet coated with cooking spray.
Bake at 400° for 20 minutes.

with Onions
1 tablespoon olive oil
1 tablespoon butter or stick margarine Add potato to reserved cooking liquid in pan;
3 cups diced onion bring to a boil. Reduce heat, and simmer 10 Preheat broiler.
2 tablespoons chopped fresh sage minutes or until tender. Drain; partially mash

and Kale 1/4 cup sliced green onions

1/4 teaspoon freshly ground black pepper
potatoes. Stir in kale and 1/4 teaspoon salt.
Preheat oven to 400°.
Broil patties for 5 minutes or until browned.
Garnish with sage sprigs, if desired.
Cooking spray
Sage sprigs (optional) Heat oil and butter in a large nonstick skillet
by Michael Perry over medium-high heat. Add 1/2 teaspoon
salt, diced onion, and chopped sage. Cook 13
minutes or until browned. Combine potato

28 29
33 of the Healthiest Foods on Earth SI 520

XXII
Kiwi

Kiwi
24 kiwis, peeled and mashed In a large saucepan, combine 3 cups mashed high heat, then carefully lower the jars into
3/4 cup pineapple juice kiwi, pineapple juice, lemon juice and apples. the pot using a holder. Leave a 2 inch space
1/4 cup fresh lemon juice Bring to a boil and then add the sugar; stir between the jars. Pour in more boiling water

Jam
3 apples, unpeeled and halved to dissolve, reduce heat and simmer for 30 if necessary until the water level is at least 1
4 cups white sugar 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

by Dan Polant 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

30 31
33 of the Healthiest Foods on Earth SI 520

XXII
Mango

Mango Ingredients
Prep Time:
5 Min

Lime Rice
Cook Time:
* 2 cups brown rice 50 Min
* 4 cups water Ready In:
* 1 tablespoon fresh lime juice 55 Min
* 1/2 cup chopped fresh cilantro Directions
by David Quick * 1 mango, peeled, pitted, and cut into 1/2
inch cubes 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.

32 33
33 of the Healthiest Foods on Earth SI 520
wild
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
Mush-
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
room
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
soup chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
by Ellie Schuhmann 1/4 teaspoon ground black pepper
1/8 teaspoon salt
34
23
mushrooms
Preparation
Combine vegetable mixture and broth in
a medium saucepan; bring to a boil over
Heat butter and oil in a large nonstick skillet medium heat. Cover, reduce heat, and simmer
over medium-high heat. Add celery, shallots, 30 minutes. Stir in sherry and remaining
and carrot; sauté 3 minutes or until lightly ingredients. Simmer, uncovered, 5 minutes.
browned. Spoon vegetable mixture into a
medium bowl.
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.
35
33 of the Healthiest Foods on Earth SI 520

XXII
Orange

Orange
10 oz of mandarin oranges, drained. Preheat your oven to 350°F (175°C). As one of the healthies fruits in the world,
1 medium egg, slightly beaten. Sift the flour with all of the other dry orange can:
1 ½ cup of flour. ingredients.

Muffin
½ cup of sugar. Add the butter. Reduces levels of “bad” cholesterol
½ cup of butter. Mix together the beaten egg and the milk,
¼ cup of milk. then add to dry ingredients and mix until just Lowers risk of cancers of the mouth, throat,
1 ¾ teaspoon of baking powder. moistened. breast and stomach, and childhood leukemia
½ teaspoon of salt. Fold in the mandarin orange pieces.
OrangeRecipes.org ¼ teaspoon of allspice. Fill greased muffin tins about three-quarters Pectin suppresses appetite
¼ teaspoon of nutmeg. full.
Bake for 25 minutes.
Serve as desired. and serve.

36 37
33 of the Healthiest Foods on Earth SI 520

XXII
Papaya

Yin Yang
1 cup canned unsweetened coconut milk, Combine the coconut milk, milk, sugar, and To serve, spoon the tapioca pudding into 1 side
stirred tapioca in a medium-size saucepan, and bring of each soup bowl, then add the papaya puree
3/4 cup milk to a boil over high heat. Reduce the heat to on the other side, forming a yin-yang pattern.

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

38 39
33 of the Healthiest Foods on Earth SI 520

XXII
PINEAPPLE

PINEAPPLE
Pineapple(ripe) - 1 no Method:
(cut into small pieces) Boil the pineapple pieces in a thick bottom Tips:
Sugar - 300 gm pan, along with a little water. When the 1) If u r using tinned coconut milk, avoid the

PAYASAM
Coconut milk - 2 tins pineapple is done, add the ghee and fry it well. three steps of extract milk.
(or u can extract the milk from two grated Add sugar and fry. Make sure that there is simply mix one cup water to the first tin of
coconuts by taking 1st, 2nd and 3rd extracts) no crumbs or lumps. When it is nicely done, coconut milk and dilute it. Add this to the fried
Ghee - 25 gm add the third extract of the milk and boil it. pineapples. When it starts to boil, add the
Raisins(Onakka munthiri) - 50 gm Add the second extract followed by the first second tin of coconut milk.
by Maneka Nirmal Cashew nuts - 50 gm extract. When the first extract begins to boil, 2) I normally add one cup water to one tin
Cumin(Jeerakam) powder - 1 tsp add the washed chowari. When the chowari is coconut milk to dilute it. But u can use more or
Dried ginger powder – 1 tsp cooked and payasam is nicely done, remove less according to the thickness and quality of
Cardamom(Elakka) - 4 nos from flame. Add the fried cashewnuts and the milk.
(powdered) raisins. Sprinkle the powdered ingredients and
Chowari - 50 gm mix well. Close the pan with a lid to keep the
yummy flavor

40 41
33 of the Healthiest Foods on Earth SI 520

XXII
Plum

Plum
1 pound of black plums, pitted Preheat your oven to 400ºF, making sure your Bake for about 35 minutes, until the custard is
2 tablespoons of brandy rack is in the middle. Butter a 2-qt glass baking/ a light golden brown, puffed, and set (check by
1 tablespoon of sugar lasagna dish. inserting a toothpick into the center and make

Clafoutis
1/2 cup of sugar Cut each of the plums into eighths and toss sure it comes out relatively clean).
4 eggs them with the brandy and sugar in a medium Let the dish set for about 15 minutes--it will
1 cup of milk bowl, letting them sit for about 15 minutes shrink down and the custard will become
3 tablespoons of butter, melted minutes at room temperature. denser. Dust with powdered sugar and serve
1/2 cup of flour Using a slotted spoon, toss the plums into the by cutting into brownie-sized squares.
by Abby Van Bremen 1/4 teaspoon of salt baking dish, spreading them out evenly. Do
1/2 teaspoon of vanilla extract not rinse the bowl just yet!
1/8 teaspoon of almond extract Pour the leftover juices into a blender, adding
Powdered sugar 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.

42 43
33 of the Healthiest Foods on Earth SI 520
Pomelo
1/2 teaspoon salt
1/2 pound large or jumbo shrimp, deveined
1/4 pound boneless skinless chicken breast or
salad
boneless pork chop, or ¾ to 1 cup matchstick-
cut gio
1 medium pomelo
1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
by Andrea Nguyen 2 tablespoons chopped cilantro, leafy tops only
1/4 cup chopped unsalted, roasted peanuts
1/3 cup crispy caramelized shallot
2 tablespoons fish sauce
1 1/2tablespoon fresh lime juice
1 tablespoon water
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile garlic
44
XXII
Pomelo
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
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,
45
33 of the Healthiest Foods on Earth SI 520
Pom
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
1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish
by Amanda Visconti
46
XXII
PomGUAC
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.
47
 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

1/2 tsp. nutmeg
degrees.
Loosen edges with a knife, then turn onto a
Cover and store in refrigerator for up to 3 days.
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.

48 49
33 of the Healthiest Foods on Earth SI 520

XXII
raspberry

Rasberry 1 1/2 cups white sugar In a saucepan over medium heat, combine

the sugar, water, and raspberries. Cook,

The next day, remove plastic wrap, and

invert onto a plate. Serve chilled, with

summer 1 tablespoon water

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

pudding 3 cups fresh raspberries berries, until the mixture is hot, and the

sugar is dissolved. Set aside to cool slightly.

6 slices white bread
Line a 1 quart bowl with 5 slices of bread.
by FeiFei 1 cup whipped cream 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.

50 51
33 of the Healthiest Foods on Earth SI 520

XXII
red bell
pepper

Red Bell
2-3 large red bell peppers Remove the core, seeds and membranes from the blender lid off.
2 oz. extra virgin olive oil the peppers and roughly chop them. Heat a
2 Tbsp. chopped shallots heavy-bottomed sauté pan over medium heat Start on a slow speed with the lid slightly

Pepper
¼ cup vegetable stock for a minute, then add the olive oil and heat for ajar to vent any steam, then seal the lid and
1 Tbsp balsamic vinegar another minute. increase the blending speed. Add vinegar,
Kosher salt & ground white pepper, to taste adjust consistency with remaining stock, and

Coulis
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
by Danilo Alfaro 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

52 53
33 of the Healthiest Foods on Earth SI 520
Spinach
16 ounce cottage cheese
2 large eggs
4 egg whites
Cheese
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
Squares
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/2 teaspoon minced garlic
1/4 teaspoon freshly-ground black pepper
1/8 teaspoon red pepper flakes
by Yi-Wei Chia 20 ounces frozen spinach, thawed and
squeezed dry
1 ounce freshly-grated Parmesan cheese
54
XXII
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
55
 33 of the Healthiest Foods on Earth SI 520

XXII
Squash

butternut
Ingredients Heat the oil in a heavy large skillet over 5 minutes. Whisk in the nutmeg. Cool slightly.
• 1 tablespoon olive oil medium-high heat. Add the squash and toss Transfer half of the sauce to a blender*. Add
• 1 (1 1/2 to 2-pound) butternut squash, to coat. Sprinkle with salt and pepper. Pour the basil and blend until smooth. Return the

Squash
peeled, seeded, and cut into 1-inch cubes the water into the skillet and then cover and basil sauce to the sauce in the pan and stir to
• Salt and freshly ground black pepper simmer over medium heat until the squash is blend. Season the sauce with salt and pepper,
• 1/2 cup water tender, stirring occasionally, about 20 minutes. to taste.

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

56 57
33 of the Healthiest Foods on Earth SI 520

XXII
Strawberry

Straw-
Ingredients Directions Preheat a large nonstick frying pan to medium
12 ounces strawberries, hulled and cut into Most people think of strawberries as hot and add a splash of olive oil. Press a basil
1/4-inch slices something they’d only eat for dessert, but leaf onto each slice of halloumi. Place the

Berry
Good-quality balsamic vinegar they work so well in salads. Especially when slices, leaf side down, in the frying pan and
1/2 lemon, juiced paired with halloumi cheese, which I just fry for a minute. Turn over carefully and fry
Extra-virgin olive oil love. It’s a Cypriot cheese made from goat’s or for another minute until the halloumi is light

salad
Sea salt and freshly ground black pepper
Olive oil
A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin slices
A few sprigs fresh mint, leaves picked
by Ellen Wilson A handful mixed salad leaves, washed and
spun dry
8 slices speck
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.
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.

58 59
33 of the Healthiest Foods on Earth SI 520
sweet
1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes
2 eggs
potato
3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
pecan pie
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
by Pei-Yi Wong 2/3 cup chopped pecans
60
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
61
33 of the Healthiest Foods on Earth SI 520

XXII
tomato

Fresh
1 1/2 cup diced fresh tomatoes In medium bowl, combine all ingredients. Let
stand, covered, at room temperature for 30
1 tbsp diced seeded fresh jalapeno pepper minutes.

tomato 3 tbsp finely diced onion

salsa
2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

by Elizabeth Hill
1/4 tsp salt

62 63
 33 of the Healthiest Foods on Earth SI 520

XXII
WATERMELON

Dilled Baby Instructions:

2 cups cooked baby salad shrimp
Shrimp 2/3 cup mayonnaise
1 tablespoon fresh snipped dill
Mix together the shrimp,
mayonnaise and dill. Chill
until ready to serve.
Top that with another
watermelon round.
Place a cocktail shrimp on

&
12 4 inch seeded rounds of watermelon top with a sprig of dill.
about 1/2 inch thick To serve, place a round of
4 large cocktail shrimp the watermelon on a serving Repeat to create 4
Watermelon 4 sprigs of dill plate and top with a thin
layer of the shrimp salad.
Napoleons.

Napoleons Top that with another round

of the watermelon and then
Servings:

another layer of the shrimp Serves 4

salad.
by Xiaowen Zhang
64 65
33 of the Healthiest Foods on Earth SI 520

Index
Olive oil 24 speck 64

A
chile peppers 50
Chowari 42
J onion 18, 30, 50, 68 strawberry 64
orang 11 sugar 16, 21, 47
cilantro 11, 34, 47, 50, 68 jalapeno 68
allspice 38
almond extract 26, 44
coconut 42
coconut milk 40 K P T
arugula 2
Coconut milk 42 papaya 40 tapioca 26, 40
asparagus 9 kale 30
cream 54, 55 peanuts 47 tarragon 36
avocado 11, 50 kiwis 14
cumin 11 pecans 66 tomato 68
Kosher salt 56
B Cumin 42 pie 26
V
baking powder 16, 21, 38 D L Pineapple 42
pineapple juice 11
vanilla extract 16, 26, 40, 44
balsamic vinegar 56, 64 leeks 28 plain yogurt 11
dill 70 vegetable broth 28
basil 2, 64 lemon 64 pomegranate 50
vegetable stock 56
blackberry 14
E Lemon juice 24 pomelo 47
black pepper 11
black plums 44 egg 21, 38
lime 50
lime juice 34, 47, 68
pork 47, 54, 55
potato 30
W
blueberries 16 eggs 16, 44 Powdered sugar 44 watermelon 70
brandy 44 M prosciutto 9 white pepper 56
butter 16, 28, 30, 44 F
button mushrooms 36
fish sauce 47
mandarin oranges 38
mango 34 R Y
C flour 16, 21, 44 margarine 30
mayonnaise 70
Raisins 42
red pepper 11
yolk 14

cabbage 28 G milk 16, 40, 42, 44

cannellini beans 2
garlic 24, 68
mint 40, 47, 64 S
cantaloupe pulp 21
Cardamom 42
Ghee 42
ginger 42
N sage 30
salt 11, 16, 21, 24
carrot 36, 47
green onion 11, 30 Neufchâtel cheese 9 shallot 47
Cashew nuts 42
nutmeg 38 shallots 36, 56
cauliflower 24
H shiitake mushroom 36
celery 18
cherries 26 halloumi 64
O shortening 21

olive oil 30, 56 shrimp 11, 47, 70

chicken 47
soda 21
chicken broth 11

66 67