33 of the Healthiest Foods on Earth SI 5201
A RECIPE FOR LONGEVITY:33 OF THE HEALTHIESTFOODS ON EARTH
Is it possible to live to 125 or maybe 150?It’s certainly a possibility, as discussed onOprah 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 someonemany decades younger. My secret: largequantities of fruit and vegetables, plus anhour of daily exercise.No pills, not even aspirin, and certainlyno supplements ever enter my mouth
everything I need comes from my sh-vegetarian diet, which incorporates 30-40
different kinds of fruit and vegetables everyweek. Even though I am Chairman andOwner of Dole Food Company, I do most of my own grocery shopping, and even tookOprah on an impromptu trip to Costco, in aday that included bike riding, exercise in thegym, and juicing vegetables in the kitchen.Oprah marveled at how much I eat, andyet 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’sthe fact that fruit and vegetables tend to be
lower in calories, but higher in lling ber and nutrients that help you feel satised.
By eating many fruits and vegetables inplace of fast food and junk food, peoplecould avoid obesity. Obesity acceleratesaging even faster than smoking, according
to scientic research.
We created the North Carolina Research
Campus to study the health benets of fruits
and vegetables. It is the only campus inthe world encompassing eight universities
all working together for the benet of
health and longevity. These include DukeUniversity, UNC Chapel Hill, NC StateUniversity, UNC Charlotte, North CarolinaCentral University, NC A&T State University,UNC Greensboro and AppalachianState University. We’ve gathered acomprehensive array of famous scientists
and scientic equipment under one roof,including a two-story, 950 megahertz, 8-ton
superconducting magnet. It is the largestand most powerful magnet in the world andwill help us look at both plant and humancells at the most minute level. We areconstantly doing research on all fruit andvegetables, including the ones listed below,which are the mainstay of my diet.
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Contents
APPLE 4 ARTICHOKE 6 ARUGULA 8 ASPARAGUS 10 AVOCADO 12BLACKBERRY 14BLUEBERRY 16BROCCOLI 18CANTALOUPE 20CARROT 22CAULIFLOWER 24CHERRY 26GREEN 28GABBAGE 28KALE 30KIWI 32MANGO 34MUSHROOM 36ORANGE 38PAPAYA 40PINEAPPLE 42PLUM 44POMELO 46POMGAUC 48PUMPKIN 50RASPBERRY 52RED BELL PEPPER 54SQUASH 56SPINACH 58STAWBERRY 60SWEET 62POTATO 62TOMATO 64 WATERMELON 66
CONTENTS
33 of the Healthiest Foods on Earth SI 5203
Yield: 2 servings
1 sheet (9 1/2 x 10-inch) puff pastry (sold ingrocery freezer sections or make your ownpuff pastry)
1 egg beaten with 1 tablespoon milk1 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 jam1 eight ounce container lowfat vanilla yogurt
1/4 cup water
Confectioner’s sugar
APPLERASPBERRY VALENTINECRISP
by Washington AppleCommision
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