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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 33 of the Healthiest Foods on Earth SI 520

APPLE Yield: 2 servings

RASPBERRY
1 sheet (9 1/2 x 10-inch) puff pastry (sold in
grocery freezer sections or make your own
puff pastry)
VALENTINE CRISP 1 egg beaten with 1 tablespoon milk
1 tablespoon butter
2 Fuji apples, peeled, cored and cut into 1/4-
in thick slices
BY WASHINGTON APPLE
2 teaspoons sugar
COMMISSION 1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
1/4 cup water
Confectioner’s sugar

2
 I
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 slices, sugar and cinnamon. Cover and
cook, stirring occasionally, for 20 minutes or
until tender. Stir in one tablespoon of jam.
To serve, blend yogurt and water. Divide
mixture between two large serving plates.
Mound apple slices in center. Dip edges of
each heart into confectioner’s sugar and place
atop apples.
To make heart-shaped designs in the sauce,
heat remaining jam in microwave for thirty
seconds. Drop dots of jam onto sauce. Drag
a toothpick tip through center of each dot to
make heart.
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33 of the Healthiest Foods on Earth SI 520

ARTICHOKES 1/2 lemon

6 cups water

WITH YOGURT
4 springs fresh parsley
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
BY HANNA JUNG 2 large artichokes
for the Yogurt Mustard:
1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot

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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.
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33 of the Healthiest Foods on Earth SI 520

ARUGULA 2 tablespoons olive oil

2 cloves garlic, minced

SALAD
1 (14.5 ounce) can diced tomatoes
3 tablespoons white wine
1 teaspoon dried sage
1 teaspoon dried thyme
BY ANONYMOUS 1 (15 ounce) can cannellini beans,
drained and rinsed
2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)

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ARUGULA

1. Heat the olive oil in a large skillet over 2. Arrange the arugula on a serving
medium heat; cook the garlic in the hot oil platter. Spoon the bean mixture over the
about 1 minute. Add the tomatoes, wine, arugula. Top with the shaved Parmesan
sage, and thyme; increase the heat to cheese if 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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 33 of the Healthiest Foods on Earth SI 520

PROSCIUTTO 1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese,

WRAPPED
softened
12 spears fresh asparagus, trimmed

ASPARAGUS
BY TRISH VIA ALLRECIPES.COM

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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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33 of the Healthiest Foods on Earth SI 520

AVOCADO 2 ripe avocados, quartered

SOUP
1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple juice
1 tablespoon chopped fresh cilantro
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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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. until I can find them.
Cut 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

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33 of the Healthiest Foods on Earth SI 520

BLACKBERRY 1 tablespoon unflavored gelatin

2 tablespoons cold water

MOUSSE
Juice and grated zest of 1 orange
2 pints blackberries, or 2 bags (10 ounces
each) frozen berries without sugar; reserve 8
to 10 whole berries for garnish
BY JULEE ROSSO 2 egg yolks
SHEILA LUKINS 1/2 cup sugar
2 tablespoons Cointreau
2 cups heavy cream
2 kiwis, peeled and sliced, for garnish
(optional)

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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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33 of the Healthiest Foods on Earth SI 520

BLUEBERRY 1/2 cup butter

2 cups unsifted flour

MUFFIN
1 cup sugar
2 large eggs
1/2 cup milk
2 teaspoons baking powder
BY CM 1/2 teaspoon salt
2 1/2 cups large fresh blueberries
1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)

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BLUEBERRY
Preheat oven to 375°F. In a large mixing bowl,
cream together butter & sugar until light &
fluffy; add eggs, one at a time, beating after
each addition. In a second bowl, combine all
dry ingredients. (You can use an electric mixer
to combine the dry ingredients thoroughly
at this point so that you won’t need to
overmix once the wet and dry ingredients are
combined.
Gradually add the dry ingredients to the
creamed butter and sugar mixture along with
the milk and vanilla. Optionally, mash 1/2 cup
of the blueberries, and stir in by hand (this
will turn batter a light shade of blue and add a
touch of blueberry flavor, but this step may be
skipped, if you wish). Add the remaining whole
berries and stir in gently by hand.
Spray a 12 muffin baking pan with Baker’s
Joy (or other non-stick spray). Fill greased
muffin cups 3/4 full. Sprinkle sugar on top
of unbaked muffins (we like to use Turbinado
sugar for sprinkling the tops). Bake at 375°F
for 25-30 minutes. Cool in pan. Run a knife
around the edge of each muffin after several
minutes to free it from the pan & 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

SOUP
1 stalk celery, chopped
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
BY ERIC GARCIA 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 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

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33 of the Healthiest Foods on Earth SI 520

CANTALOUPE 1 3/4 c. all-purpose flour

2 tsp. baking powder

BREAD
1/4 tsp. salt
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
BY YIWEI MA 1 lg. egg
1 c. cantaloupe pulp

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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.

In separate bowl, cream sugar and shortening

until light and fluffy. Add egg and beat well.
Add cantaloupe pulp and mix. Add flour
mixture, 1/2 cup at a time, beat until smooth.
After each addition put into well-greased
floured pans, 8 x 4 x 2 1/2 inch. Bake in
moderate 350 degree oven for 50 minutes.
Serve with whipped cream or plain.

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33 of the Healthiest Foods on Earth SI 520

SPICY CARROT 5 cups chicken stock or low-sodium broth

1 pound carrots, coarsely chopped

SOUP
2 medium celery ribs, coarsely chopped
1 large onion, coarsely chopped
1 leek, white and tender green parts only,

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

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CARROT ROUGHLY

In a large pot, combine the stock with the

carrots, celery, onion, leek, potato, cumin,
paprika and cayenne and bring to a boil. Cover
and simmer over low heat until the vegetables
are tender, about 15 minutes.
Working in batches, puree the soup in a
blender or food processor, then return to the
pot. Stir in the buttermilk and season with salt
and pepper. Reheat gently. Ladle into bowls,
sprinkle with the parsley and serve.
Notes
One Serving: 115 calories, 1.0 gm total fat,
0.5 gm saturated fat, 18 gm carb.

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33 of the Healthiest Foods on Earth SI 520

ROASTED 1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely

CAULI-
minced
Lemon juice (from 1/2 or a whole lemon)
Olive oil
FLOWER Coarse salt and freshly ground black pepper
Parmesan cheese

BY ELISE

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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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33 of the Healthiest Foods on Earth SI 520

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

BY ELLIOTT MANZON
4 tablespoons quick-cooking tapioca
1/8 teaspoon salt
1 cup white sugar
4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter

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CHERRY PIE

Preheat oven to 400 degrees F (205 degrees

C). Place bottom crust in piepan. Set top crust
aside, covered.

In a large mixing bowl combine tapioca, salt,

sugar, cherries and extracts. Let stand 15
minutes. Turn out into bottom crust and dot
with butter. Cover with top crust, flute edges
and cut vents in top. Place pie on a foil lined
cookie sheet --- in case of drips!

Bake for 50 minutes in the preheated oven,

until golden brown.

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33 of the Healthiest Foods on Earth SI 520

CABBAGE & 1 medium green cabbage

3 large leeks

LEEKS
3 tablespoons butter
1/3 cup vegetable broth
1 teaspoon salt
1/2 teaspoon ground black pepper
BY MEGAN MCGLYNN

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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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33 of the Healthiest Foods on Earth SI 520

MASHED- 12 cups water

1 bunch kale, trimmed (about 4 ounces)

POTATO CAKES
2 2/3 cups (1-inch) cubed Yukon gold or red
potato (about 1 pound)
3/4 teaspoon salt, divided
WITH ONIONS 1 tablespoon olive oil
1 tablespoon butter or stick margarine
AND KALE 3 cups diced onion
2 tablespoons chopped fresh sage
1/4 cup sliced green onions
BY MICHAEL PERRY 1/4 teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)

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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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33 of the Healthiest Foods on Earth SI 520

KIWI 24 kiwis, peeled and mashed

3/4 cup pineapple juice

JAM
1/4 cup fresh lemon juice
3 apples, unpeeled and halved
BY DAN POLANT 4 cups white sugar

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KIWI

In a large saucepan, combine 3 cups mashed high heat, then carefully lower the jars into
kiwi, pineapple juice, lemon juice and apples. the pot using a holder. Leave a 2 inch space
Bring to a boil and then add the sugar; stir between the jars. Pour in more boiling water
to dissolve, reduce heat and simmer for 30 if necessary until the water level is at least 1
minutes. inch above the tops of the jars. Bring the water
Sterilize the jars and lids in boiling water for to a full boil, cover the pot, and process for 10
at least 5 minutes. Pack the jam into the hot, minutes.
sterilized jars, filling the jars to within 1/4
inch of the top. Run a knife or a thin spatula
around the insides of the jars after they have
been filled to remove any air bubbles. Wipe
the rims of the jars with a moist paper towel
to remove any food residue. Top with lids, and
screw on rings.
Place a rack in the bottom of a large stockpot
and fill halfway with water. Bring to a boil over

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33 of the Healthiest Foods on Earth SI 520

MANGO LIME 2 cups brown rice

4 cups water

RICE
1 tablespoon fresh lime juice
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes
BY DAVID QUICK

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MANGO

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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33 of the Healthiest Foods on Earth SI 520

WILD 1/2 teaspoon butter

1/2 teaspoon olive oil

MUSHROOM
2 tablespoons finely chopped celery
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
SOUP Cooking spray
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
BY ELLIE SCHUHMANN caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt

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MUSHROOMS

Heat butter and oil in a large nonstick skillet
over medium-high heat. Add celery, shallots,
and carrot; sauté 3 minutes or until lightly
browned. Spoon vegetable mixture into a
medium bowl.
medium heat. Cover, reduce heat, and simmer
30 minutes. Stir in sherry and remaining
ingredients. Simmer, uncovered, 5 minutes.

Coat pan with cooking spray. Add button

mushrooms; sauté 3 minutes or until lightly
browned. Add button mushrooms to vegetable
mixture. Coat pan with cooking spray. Add
shiitake mushrooms; sauté 3 minutes or until
lightly browned. Add shiitake mushrooms to
vegetable mixture.

Combine vegetable mixture and broth in

a medium saucepan; bring to a boil over

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33 of the Healthiest Foods on Earth SI 520

ORANGE 10 oz of mandarin oranges, drained.

1 medium egg, slightly beaten.

MUFFIN
1 ½ cup of flour.
½ cup of sugar.
½ cup of butter.

ORANGERECIPES.ORG ¼ cup of milk.

1 ¾ teaspoon of baking powder.
½ teaspoon of salt.
¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

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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. and serve.

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33 of the Healthiest Foods on Earth SI 520

YIN YANG 1 cup canned unsweetened coconut milk,

stirred

PAPAYA
3/4 cup milk
3 Tablespoons sugar
2 Tablespoons quick-cooking tapioca

BY NICOLE ROUTHIER 1/2 teaspoon vanilla extract

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

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PAPAYA

Combine the coconut milk, milk, sugar, and
tapioca in a medium-size saucepan, and bring
to a boil over high heat. Reduce the heat
to low and simmer, stirring frequently, until
the tapioca is translucent and the mixture is
slightly thickened, about 5 minutes. Do not
overcook; the mixture will continue to set as it
cools. Stir in the vanilla extract.
Let the tapioca cool. Cover and refrigerate
until it is well chilled, at least 1 hour.
Halve the papayas and remove the seeds.
With a spoon, scoop out the flesh and place
it in a 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.
To serve, spoon the tapioca pudding into 1
side of each soup bowl, then add the papaya
puree on the other side, forming a yin-yang
pattern. Garnish with a mint sprig and serve at
once.
Yield: 4 servings
Recipe Source: Nicole Routhier’s Fruit
Cookbook by Nicole Routhier (Workman
Publishing)
Reprinted with permission.

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33 of the Healthiest Foods on Earth SI 520

PINEAPPLE Pineapple(ripe) - 1 no
(cut into small pieces)

PAYASAM
Sugar - 300 gm
Coconut milk - 2 tins
(or u can extract the milk from two grated
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.
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33 of the Healthiest Foods on Earth SI 520

PLUM 1 pound of black plums, pitted

2 tablespoons of brandy

CLAFOUTIS
1 tablespoon of sugar
1/2 cup of sugar
4 eggs
1 cup of milk
BY ABBY VAN BREMEN 3 tablespoons of butter, melted
1/2 cup of flour
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar

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PLUM

Preheat your oven to 400ºF, making sure Bake for about 35 minutes, until the custard is
your rack is in the middle. Butter a 2-qt glass a light golden brown, puffed, and set (check by
baking/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.

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33 of the Healthiest Foods on Earth SI 520

POMELO 1/2 teaspoon salt

1/2 pound large or jumbo shrimp, deveined

SALAD
1/4 pound boneless skinless chicken breast
or pork chop, or ¾ to 1 cup matchstick-cut gio
1 medium pomelo
1 carrot, peeled and cut into fine shreds
BY ANDREA NGUYEN ¼ cup mint leaves, chopped
2 tablespoons chopped cilantro, leafy tops
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
sauce

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POMELO
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, as needed. Transfer to a
plate, leaving any liquid behind and serve.
45
33 of the Healthiest Foods on Earth SI 520

POM 1/4 cup minced onion

2 limes, juiced

GUAC
2 serrano chile peppers, or to taste
salt to taste
4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
BY AMANDA VISCONTI 1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

46
 XXIII
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.

47
33 of the Healthiest Foods on Earth SI 520

PUMPKIN 3 eggs
1 cup sugar

CAKE ROLL
2/3 cup pumpkin
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder
BY BO WANG 2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. salt
1 cup powdered sugar
1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter
1/2 tsp. vanilla
1/3 cup nuts, if desired

48
 XXIV
PUMPKIN

Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:

beat in sugar. Stir in pumpkin and lemon juice.
Combine and sift flour and remaining dry
ingredients (not the nuts). Fold the flour
mixture into the pumpkin-egg mixture.
Spread in a 15”x 10” pan or 12” x 18” lined
with waxed paper. Bake for 10-15 minutes at
375 degrees.
Loosen edges with a knife, then turn onto
a towel sprinkled with powdered sugar. Roll
towel and cake together.
1. Cut each slice of cake and sprinkle with
cinnamon. Arrange on a plate and serve.
2. Goes very well with Thanksgiving or
Christmas dinner.
Storage suggestions:
Cover and store in refrigerator for up to 3 days.
Keeps well in freezer for 1 week.

Combine all filling ingredients and beat until

fluffy. Unroll cake and spread filling over cake.
Top with nuts and roll. Chill.

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33 of the Healthiest Foods on Earth SI 520

RASBERRY 1 1/2 cups white sugar

1 tablespoon water

SUMMER
3 cups fresh raspberries
6 slices white bread
1 cup whipped cream
PUDDING
BY FEIFEI

50
 XXV
RASPBERRY

In a saucepan over medium heat, combine the

sugar, water, and raspberries. Cook, stirring
carefully so as not to damage the 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.
The next day, remove plastic wrap, and invert
onto a plate. Serve chilled, with whipped
cream on the side.

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33 of the Healthiest Foods on Earth SI 520

RED BELL 2-3 large red bell peppers

2 oz. extra virgin olive oil

PEPPER COULIS
2 Tbsp. chopped shallots
¼ cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste
BY DANILO ALFARO

52
 XXVI
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.
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33 of the Healthiest Foods on Earth SI 520

SPINACH 16 ounce cottage cheese

2 large eggs

CHEESE
4 egg whites
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
SQUARES 3 tablespoons butter, melted
1 tablespoon all-purpose flour
1/2 teaspoon salt
BY YI-WEI CHIA
1/2 teaspoon minced garlic
1/4 teaspoon freshly-ground black pepper
1/8 teaspoon red pepper flakes
20 ounces frozen spinach, thawed and
squeezed dry
1 ounce freshly-grated Parmesan cheese

54
 XXVII
SPINACH

Preheat oven to 350 degrees F. Lightly spray let cool to room temperature. Cut into small
a 9-inch square baking pan with non-stick squares. Serve either at room temperature or
cooking spray. warm.

In a large bowl, mix together the cottage
cheese, 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.
This can be made ahead of time, refrigerated
or frozen, and reheated in oven before serving.
Makes 30 small squares for appetizers or 6
large squares for brunch.

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

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33 of the Healthiest Foods on Earth SI 520

BUTTERNUT 1 tablespoon olive oil

1 (1 1/2 to 2-pound) butternut squash,

SQUASH
peeled, seeded, and cut into 1-inch 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
BY ANDREA NGUYEN 3 1/2 cups whole milk
Pinch nutmeg
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

56
 XXVIII
SQUASH
Heat the oil in a heavy large skillet over
medium-high heat. Add the squash & toss to
coat. Sprinkle with salt & pepper. Pour the
water into the skillet & 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 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.
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33 of the Healthiest Foods on Earth SI 520

BUTTERNUT 1 tablespoon olive oil

1 (1 1/2 to 2-pound) butternut squash,

SQUASH
peeled, seeded, and cut into 1-inch 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
BY ANDREA NGUYEN 3 1/2 cups whole milk
Pinch nutmeg
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

58
 XXIX
SQUASH
Heat the oil in a heavy large skillet over
medium-high heat. Add the squash & toss to
coat. Sprinkle with salt & pepper. Pour the
water into the skillet & 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 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.
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33 of the Healthiest Foods on Earth SI 520

STRAWBERRY 12 ounces strawberries, hulled and cut into

1/4-inch slices

SALAD
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil
Sea salt and freshly ground black pepper
BY ELLEN WILSON Olive oil
A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin
slices
A few sprigs fresh mint, leaves picked
A handful mixed salad leaves, washed and
spun dry
8 slices speck

60
 XXX
STRAWBERRY
Most people think of strawberries as
something they’d only eat for dessert, but
they work so well in salads. Especially when
paired with halloumi cheese, which I just
love. It’s a Cypriot cheese made from goat’s
or sheep’s milk and you can get it from all
good supermarkets. It’s like a chewy feta but
one you can cook with. When fried or broiled
it goes all crispy on the outside and soft and
slightly chewy on the inside. A brilliant thing to
eat.
In a bowl, drizzle the sliced strawberries with
a good splash of balsamic vinegar, the lemon
juice and some extra-virgin olive oil. Season
with salt and pepper. This will draw out and
flavor the lovely strawberry juices.
Preheat a large nonstick frying pan to medium
hot and add a splash of olive oil. Press a basil
leaf onto each slice of halloumi. Place the
slices, leaf side down, in the frying pan and
fry for a minute. Turn over carefully and fry
for another minute until the halloumi is light
golden and crisp.
Get yourself 4 plates and place a couple of
pieces of the crispy halloumi on each. Put the
mint, the rest of the basil leaves and the salad
leaves into the bowl with the strawberries and
toss together. Pile some of the strawberry
mixture in the middle of each plate and drape
the speck over the top. Finish with more salad
leaves. To serve, drizzle with balsamic vinegar
and extra-virgin olive oil.
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33 of the Healthiest Foods on Earth SI 520

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
PECAN PIE 1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
BY PEI-YI WONG 1 2/3 cups light cream
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans

62
 XXXI
SWEET
POTATO

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

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,

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33 of the Healthiest Foods on Earth SI 520

FRESH TOMATO 1 1/2 cup diced fresh tomatoes

1 tbsp diced seeded fresh jalapeno pepper

SALSA
3 tbsp finely diced onion
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime juice
1 clove garlic, minced
BY ELIZABETH HILL 1/4 tsp salt

64
 XXXII
TOMATO

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

65
33 of the Healthiest Foods on Earth SI 520

DILLED BABY
SHRIMP & 2 cups cooked baby salad shrimp
2/3 cup mayonnaise

WATERMELON
1 tablespoon fresh snipped dill
12 4 inch seeded rounds of watermelon

NAPOLEONS
about 1/2 inch thick
4 large cocktail shrimp
4 sprigs of dill

BY XIAOWEN ZHANG

66
 XXXIII
WATERMELON

Mix together the shrimp, mayonnaise and dill. Repeat to create 4 Napoleons.
Chill until ready to serve.
Servings:
To serve, place a round of the watermelon on Serves 4
a serving plate and top with a thin layer of the
shrimp salad.

Top that with another round of the watermelon

and then another layer of the shrimp salad.

Top that with another watermelon round.

Place a cocktail shrimp on top with a sprig of
dill.

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33 of the Healthiest Foods on Earth SI 520

INDEX
Chowari 40
cilantro 10, 32, 44, 48, 66
coconut 40
coconut milk 38
A
Coconut milk 40
allspice 36 cream 52, 53
almond extract 24, 42 cumin 10
arugula 6 Cumin 40
asparagus 8
avocado 10, 48 D
dill 68
B
baking powder 14, 19, 36 E
balsamic vinegar 54, 62 egg 19, 36
basil 6, 62 eggs 14, 42
blackberry 12
black pepper 10 F
black plums 42 fish sauce 44
blueberries 14 flour 14, 19, 42
brandy 42
butter 14, 26, 28, 42 G
button mushrooms 34 garlic 22, 66
Ghee 40
C
ginger 40
cabbage 26 green onion 10, 28
cannellini beans 6
cantaloupe pulp 19 H
Cardamom 40 halloumi 62
carrot 34, 44
Cashew nuts 40 J
cauliflower 22 jalapeno 66
celery 16
cherries 24 K
chicken 44 plain yogurt 10
chicken broth 10 pomegranate 48
chile peppers 48 pomelo 44

68
pork 44, 52, 53
Y
potato 28
yolk 12
Powdered sugar 42
prosciutto 8

R
Raisins 40
red pepper 10

S
sage 28
salt 10, 14, 19, 22
shallot 44
shallots 34, 54
shiitake mushroom 34
shortening 19
shrimp 10, 44, 68
soda 19
speck 62
strawberry 62
sugar 14, 19, 44

T
tapioca 24, 38
tarragon 34
tomato 66

V
vanilla extract 14, 24, 38, 42
vegetable broth 26
vegetable stock 54

W
watermelon 68
white pepper 54

69