33 Of The Healthiest
Foods On Earth
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.
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Apple

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

Raspberry
grocery freezer sections or make your own each half into 22 seven-inch long strips about between two large serving plates. Mound apple
puff pastry) 1/4-inch wide. slices in center. Dip edges of each heart into
1 egg beaten with 1 tablespoon milk To make lattice heart, lay 11 pastry strips, 1/8- confectioner’s sugar and place atop apples.
1 tablespoon butter inch apart and parallel, across an ungreased To make heart-shaped designs in the sauce, heat

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

in thick slices
2 teaspoons sugar
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
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.

Crisp
1/2 teaspoon ground cinnamon heart-shaped cookie cutter or stencil and discard
3 tablespoons seedless raspberry jam trimmings. Refrigerate heart 10 minutes.
1 eight ounce container lowfat vanilla Heat oven to 400 deg. F. Brush hearts with egg
yogurt mixture and bake 15 minutes or until golden
by Washington Apple 1/4 cup water brown. In skillet, melt butter and add apple

Commision Confectioner’s sugar slices, sugar and cinnamon. Cover and cook,

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 33 of the Healthiest Foods on Earth SI 520
Artichokes
1/2 lemon
6 cups water
4 springs fresh parsley
with Yogurt
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
2 large artichokes
for the Yogurt Mustard:
by Hanna Jung 1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot
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Artichoke
Put the lemon, water, parsley, bay leaf,
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

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Arugula

arugula
2 tablespoons olive oil 1. Heat the olive oil in a large skillet 2. Arrange the arugula on a serving platter.
2 cloves garlic, minced over medium heat; cook the garlic in the Spoon the bean mixture over the arugula.
1 (14.5 ounce) can diced tomatoes hot oil about 1 minute. Add the tomatoes, Top with the shaved Parmesan cheese if

salad
3 tablespoons white wine wine, sage, and thyme; increase the heat to desired.
1 teaspoon dried sage medium-high and simmer 2 to 3 minutes. Stir
1 teaspoon dried thyme in the cannellini beans and basil. Season with
1 (15 ounce) can cannellini beans, salt and pepper. Continue cooking until beans
drained and rinsed are heated through, 3 to 4 minutes.
by anonymous 2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)

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Asparagus

Prosciutto
1/2 lb prosciutto, sliced Preheat oven to 450 degrees Fahrenheit (230
1/2 package (8 ounces) Neufchâtel cheese, degrees Celcious). Spread prosciutto slices with
softened Neufchatel cheese. Wrap slices around 2 or 3

Wrapped
12 spears fresh asparagus, trimmed 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.

asparagus
by Trish via Allrecipes.

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Avocado
2 ripe avocados, quartered
1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple
soup
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
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Avocado
bumpy skin. As they ripen, they go from dark
Heat the chicken broth until hot, not boiling. Set green to purplish-black. This is only my opinion,
aside. but if I cannot find Haas avocados, I don’t make
this or any other avocado recipe until I can find
Peel the avocado and remove the seed. Cut into them.
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
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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 to heavy cream to soft peaks and fold gently into

mousse
2 pints blackberries, or 2 bags (10 ounces a boil, stirring. Cool to room temperature. the blackberry and egg yolk mixture. Divide
each) frozen berries without sugar; reserve 2. Beat the egg yolks and sugar in a bowl until among serving dishes and chill until ready to
8 to 10 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 slightly thickened and hot to the touch. Cool to
2 kiwis, peeled and sliced, for garnish room temperature.
(optional)

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blueberry

blueberry
1/2 cup butter Preheat oven to 375°F. In a large mixing bowl, Spray a 12 muffin baking pan with Baker’s Joy
2 cups unsifted flour cream together butter and sugar until light and (or other non-stick spray). Fill greased muffin
1 cup sugar fluffy; add eggs, one at a time, beating after each cups 3/4 full. Sprinkle sugar on top of unbaked
2 large eggs addition. In a second bowl, combine all dry muffins (we like to use Turbinado sugar for

muffin 1/2 cup milk

2 teaspoons baking powder
1/2 teaspoon salt
2 1/2 cups large fresh blueberries
by CM 1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)
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.
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
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
ground black pepper to taste
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broccoli
Melt 2 tablespoons butter in medium sized stock tablespoons butter, stir in flour and add milk. Stir
pot, and saute onion and celery until tender. Add until thick and bubbly, and add to soup. Season
broccoli and broth, cover and simmer for 10 with pepper and serve.
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
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CANTALOUPE

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

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

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

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

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

Flower Parmesan cheese

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

http://simplyrecipes.com/recipes/roasted_ should be able to easily pierce the cauliflower.

cauliflower/ Remove from oven and sprinkle generously with

Parmesan cheese. Serve immediately.

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Cherry pie

Cherry Pie
1 recipe pastry for a 9 inch double crust pie Preheat oven to 400 degrees F (205 degrees C).
4 tablespoons quick-cooking tapioca Place bottom crust in piepan. Set top crust aside,
1/8 teaspoon salt covered.
1 cup white sugar
4 cups pitted cherries In a large mixing bowl combine tapioca, salt,
by Elliott Manzon 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 and
cut vents in top. Place pie on a foil lined cookie
sheet --- in case of drips!

Bake for 50 minutes in the preheated oven, until

golden brown.

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33 of the Healthiest Foods on Earth SI 520
Cabbage &
• 1 medium green cabbage
• 3 large leeks
• 3 tablespoons butter
Leeks
• 1/3 cup vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
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Green
Cabbagge
Trim leeks and slice into 1 to 1 1/2-inch lenghs.
Cut the rounds into thin strips. Soak in cold
water to loosen any soil that may be adhering
to them, then rinse well. Cut the cabbage into
6 wedges; remove core pieces. Thinly slice the
cabbage wedges crosswise. Toss the drained leeks
with the cabbage. Heat butter over medium heat
in a large skillet. Add leeks and cabbage and
saute for 8 minutes. Add broth, salt, and pepper
and simmer, covered, until the cabbage is cooked
but still somewhat crunchy.
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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 or pepper. Remove from heat; cool slightly. Divide
2 2/3 cups (1-inch) cubed Yukon gold or red until tender. Remove kale with a slotted spoon, potato mixture into 8 equal portions, shaping

Potato
potato (about 1 pound) reserving cooking liquid. Chop kale and set each into a 1/2-inch-thick patty. Place patties on
3/4 teaspoon salt, divided aside. a baking sheet coated with cooking spray. Bake
1 tablespoon olive oil at 400° for 20 minutes.
1 tablespoon butter or stick margarine Add potato to reserved cooking liquid in pan;

Cakes with 3 cups diced onion

2 tablespoons chopped fresh sage
1/4 cup sliced green onions
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 broiler.

Broil patties for 5 minutes or until browned.

Onions and
1/4 teaspoon freshly ground black pepper Preheat oven to 400°. Garnish with sage sprigs, if desired.
Cooking spray
Sage sprigs (optional) Heat oil and butter in a large nonstick skillet

Kale
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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by Michael Perry 29
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Kiwi

Kiwi
24 kiwis, peeled and mashed In a large saucepan, combine 3 cups mashed the jars. Pour in more boiling water if necessary
3/4 cup pineapple juice kiwi, pineapple juice, lemon juice and apples. until the water level is at least 1 inch above the
1/4 cup fresh lemon juice Bring to a boil and then add the sugar; stir to tops of the jars. Bring the water to a full boil,

Jam
3 apples, unpeeled and halved dissolve, reduce heat and simmer for 30 minutes. cover the pot, and process for 10 minutes.
4 cups white sugar Sterilize the jars and lids in boiling water for
at least 5 minutes. Pack the jam into the hot,

by Dan Polant 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

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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
* 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.

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wild
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
Mushroom
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
soup 2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
by Ellie Schuhmann 1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt
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mushrooms
Preparation
Combine vegetable mixture and broth in
a medium saucepan; bring to a boil over
medium heat. Cover, reduce heat, and simmer
Heat butter and oil in a large nonstick skillet 30 minutes. Stir in sherry and remaining
over medium-high heat. Add celery, shallots, and ingredients. Simmer, uncovered, 5 minutes.
carrot; sauté 3 minutes or until lightly 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.
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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 full. Pectin suppresses appetite
¼ teaspoon of nutmeg. Bake for 25 minutes.
Serve as desired. and serve.

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Papaya

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

Papaya
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 the Garnish with a mint sprig and serve at once.
tapioca is translucent and the mixture is slightly
thickened, about 5 minutes. Do not overcook; Yield: 4 servings
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
Pineapple(ripe) - 1 no
(cut into small pieces) Method: Tips:
Sugar - 300 gm Boil the pineapple pieces in a thick bottom pan, 1) If u r using tinned coconut milk, avoid the

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

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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 denser.
3 tablespoons of butter, melted minutes at room temperature. Dust with powdered sugar and serve by cutting
1/2 cup of flour Using a slotted spoon, toss the plums into the into brownie-sized squares.
by Abby Van Bremen 1/4 teaspoon of salt baking dish, spreading them out evenly. Do not
1/2 teaspoon of vanilla extract 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.

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Pomelo

1/2 teaspoon salt

Pomelo
Put the salt in a small saucepan and fill 2/3 with remaining is the white covered flesh. Pry the
1/2 pound large or jumbo shrimp, deveined
water. Bring to a boil and then add the shrimp. pomelo open and split into two parts. Then use
1/4 pound boneless skinless chicken breast or
As soon as they’ve curled up, remove them with a knife, scissors and your fingers to peel away
boneless pork chop, or ¾ to 1 cup matchstick-

salad
a slotted spoon and set aside to cool. Return the skin from each segment and remove the
cut gio
the water to a boil and add the chicken or pork flesh. Separate the flesh into bite size pieces and
1 medium pomelo
chop. When bubbles form at the rim, turn off deposit in a bowl. For the dressing, combine
1 carrot, peeled and cut into fine shreds
the heat, cover and let sit for 20 minutes to cook fish sauce, lime juice, water, sugar and chile
¼ cup mint leaves, chopped
the flesh. Remove and set aside to cool. (If you’re garlic sauce in a small bowl and stir to dissolve
by Andrea Nguyen
2 tablespoons chopped cilantro, leafy tops only
using the Vietnamese sausage, skip this step be the sugar. Right before serving, add the shrimp,
1/4 cup chopped unsalted, roasted peanuts
cause it’s already cooked.) Cut the shrimp in the chicken or pork, carrot, mint, cilantro, peanuts
1/3 cup crispy caramelized shallot
diagonal into large pieces that will blend well and shallot to the pomelo. Toss with your fingers
2 tablespoons fish sauce
with the pomelo and other ingredients. Hand or tongs to combine well. Add the dressing and
1 1/2tablespoon fresh lime juice
shred the chicken or cut the pork into julienne. toss. Taste and adjust the flavors, as needed.
1 tablespoon water
Set aside. Cut off one end of the pomelo to Transfer to a plate, leaving any liquid behind
1 1/2 tablespoons sugar
reveal its fleshy pith. Then use your fingers and serve.
1 generous teaspoon Vietnamese chile garlic
sauce
and knife to remove the pith so that all that’s

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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
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Pom...
Combine the onion with the juice of 2 limes in Top with the remaining pomegranate seeds and
a small bowl; allow the onion to soak in the lime garnish with the cilantro sprig to serve.
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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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 mixture 2. Goes very well with Thanksgiving or
3/4 cup flour into the pumpkin-egg mixture. Christmas dinner.
1 tsp. baking powder Spread in a 15”x 10” pan or 12” x 18” lined
2 tsp. cinnamon with waxed paper. Bake for 10-15 minutes at 375 Storage suggestions:
1 tsp. ginger
by Bo Wang
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 towel
1 cup powdered sugar 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.

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raspberry

Rasberry 1 1/2 cups white sugar In a saucepan over medium heat, combine the
sugar, water, and raspberries. Cook, stirring

summer 1 tablespoon water carefully so as not to damage the berries, until

the mixture is hot, and the sugar is dissolved. Set

pudding 3 cups fresh raspberries aside to cool slightly.

Line a 1 quart bowl with 5 slices of bread. Pour
6 slices white bread the raspberry mixture over the bread, and place
the last slice of bread on top. Cover the bowl
1 cup whipped cream loosely with plastic wrap. Place a weight on
top of the bowl (canned goods work well), and
refrigerate overnight.
The next day, remove plastic wrap, and invert
onto a plate. Serve chilled, with whipped cream
on the side.

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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
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red bell
pepper
Remove the core, seeds and membranes from 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 ajar to
for a minute, then add the olive oil and heat for vent any steam, then seal the lid and increase the
another minute. blending speed. Add vinegar, adjust consistency
with remaining stock, and season to taste with
Add the shallots and sauté for a minute or two Kosher salt and white pepper.
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
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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
1 tablespoon all-purpose flour
Squares 1/2 teaspoon salt
1/2 teaspoon minced garlic
by Yi-Wei Chia
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
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Spinach
Preheat oven to 350 degrees F. Lightly spray a This can be made ahead of time, refrigerated or
9-inch square baking pan with non-stick cooking frozen, and reheated in oven before serving.
spray. Makes 30 small squares for appetizers or 6 large
In a large bowl, mix together the cottage cheese, squares for brunch.
eggs, egg whites, and green onions 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 warm.
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Squash

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

Squash
peeled, seeded, and cut into 1-inch cubes
• Salt and freshly ground black pepper
• 1/2 cup water
• 3 amaretti cookies , crumbled
into the skillet and then cover and simmer over sauce in the pan and stir to blend. Season the
medium heat until the squash is tender, stirring sauce with salt and pepper, to taste.
occasionally, about 20 minutes. Cool slightly and Position the rack in the center of the oven and
then transfer the squash to a food processor. Add preheat to 375 degrees F.

Lasagna • 1/4 cup butter

• 1/4 cup all-purpose flour
• 3 1/2 cups whole milk
the amaretti cookies and blend until smooth.
Season the squash puree, to taste, with more salt
and pepper.
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
• Pinch nutmeg Melt the butter in a heavy medium-size on the bottom of the pan. Spread 1/3 of the

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
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 5 minutes.
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.

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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 something hot and add a splash of olive oil. Press a basil
1/4-inch slices they’d only eat for dessert, but they work so well leaf onto each slice of halloumi. Place the slices,

Berry
Good-quality balsamic vinegar in salads. Especially when paired with halloumi leaf side down, in the frying pan and fry for a
1/2 lemon, juiced cheese, which I just love. It’s a Cypriot cheese minute. Turn over carefully and fry for another
Extra-virgin olive oil made from goat’s or sheep’s milk and you can minute until the halloumi is light golden and
Sea salt and freshly ground black pepper get it from all good supermarkets. It’s like a crisp.

salad Olive oil

A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin
slices
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
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
brilliant thing to eat. leaves into the bowl with the strawberries and

by Ellen Wilson A few sprigs fresh mint, leaves picked

A handful mixed salad leaves, washed and
In a bowl, drizzle the sliced strawberries with a
good splash of balsamic vinegar, the lemon juice
spun dry and some extra-virgin olive oil. Season with salt
8 slices speck and pepper. This will draw out and flavor the
lovely strawberry juices.
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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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
1/2 teaspoon ground ginger
pecan pie 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
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Sweet
potato
1. Bake sweet potatoes until tender, peel and pie to cover top. Broil 5 inches below heat until
mash. Make sure all lumps are removed, mixture begins to bubble, about 3 minutes.
straining if necessary. 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 cooled
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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

2 tbsp finely chopped fresh cilantro

salsa 1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

by Elizabeth Hill
1/4 tsp salt

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WATERMELON

Dilled Baby Instructions:

Mix together the shrimp, mayonnaise and dill. Servings:

Shrimp 2 cups cooked baby salad shrimp

2/3 cup mayonnaise
Chill until ready to serve.
Serves 4

& 1 tablespoon fresh snipped dill

12 4 inch seeded rounds of watermelon
To serve, place a round of the watermelon on
a serving plate and top with a thin layer of the

Watermelon about 1/2 inch thick

4 large cocktail shrimp
shrimp salad.

Napoleons 4 sprigs of dill Top that with another round of the watermelon
and then another layer of the shrimp salad.
Top that with another watermelon round.

by Xiaowen Zhang Place a cocktail shrimp on top with a sprig of

dill.

Repeat to create 4 Napoleons.

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 Index
A cilantro 10, 32, 45, leeks 26 Powdered sugar 42
48, 66 lemon 62 prosciutto 8
allspice 36
almond extract 24, 42
coconut 40 Lemon juice 22
R
coconut milk 38 lime 48
arugula 6 Raisins 40
Coconut milk 40 lime juice 32, 45, 66
asparagus 8 red pepper 10
avocado 10, 48
cream 52, 53
M S
cumin 10
B Cumin 40
mandarin oranges 36
sage 28
mango 32
baking powder 14, 19, salt 10, 14, 19, 22
36
D margarine 28
shallot 45
dill 68 mayonnaise 68
balsamic vinegar 54, 62 shallots 34, 54
basil 6, 62 E milk 14, 38, 40, 42
shiitake mushroom 34
mint 38, 45, 62
blackberry 12 egg 19, 36 shortening 19
black pepper 10 eggs 14, 42 N shrimp 10, 45, 68
black plums 42
blueberries 14
F Neufchâtel cheese 8 soda 19
nutmeg 36 speck 62
fish sauce 45
brandy 42
butter 14, 26, 28, 42
flour 14, 19, 42 O strawberry 62
sugar 14, 19, 45
button mushrooms 34 G olive oil 28, 54
Olive oil 22 T
C garlic 22, 66
onion 16, 28, 48, 66 tapioca 24, 38
Ghee 40
cabbage 26 orang 10 tarragon 34
ginger 40
cannellini beans 6
cantaloupe pulp 19
green onion 10, 28 P tomato 66

Cardamom 40 H papaya 38 V
peanuts 45 vanilla extract 14, 24,
carrot 34, 45 halloumi 62
pecans 64 38, 42
Cashew nuts 40
J pie 24 vegetable broth 26
cauliflower 22
jalapeno 66 Pineapple 40 vegetable stock 54
celery 16
cherries 24 K pineapple juice 10
W
plain yogurt 10
chicken 45 kale 28 watermelon 68
pomegranate 48
chicken broth 10 kiwis 12 white pepper 54
pomelo 45
chile peppers 48 Kosher salt 54
pork 45, 52, 53 Y
Chowari 40
L potato 28 yolk 12