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33 of the Healthiest Foods on Earth SI 520


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


33 of the Healthiest Foods on Earth SI 520

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

VALENTINE CRISP in grocery freezer sections or make your
own puff pastry)
1 egg beaten with 1 tablespoon milk
by Washington Apple
1 tablespoon butter
Commision 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 jam
1 eight ounce container lowfat vanilla
1/4 cup water
Confectioner’s sugar



On floured surface, roll puff pastry into 14 golden brown. In skillet, melt butter and
x 10-inch rectangle. Cut pastry into two add apple slices, sugar and cinnamon.
7 x 10-inch pieces. Using a ruler to guide Cover and cook, stirring occasionally, for
pastry wheel, cut each half into 22 seven- 20 minutes or until tender. Stir in one
inch long strips about 1/4-inch wide. tablespoon of jam.
To make lattice heart, lay 11 pastry strips, To serve, blend yogurt and water. Divide
1/8-inch apart and parallel, across an mixture between two large serving plates.
ungreased baking sheet. One by one, Mound apple slices in center. Dip edges of
weave 11 more strips through parallel each heart into confectioner’s sugar and
strips to create lattice square. Cut out place atop apples.
center of lattice with a 4 or 5-inch heart- To make heart-shaped designs in the
shaped cookie cutter or stencil and sauce, heat remaining jam in microwave
discard trimmings. Refrigerate heart 10 for thirty seconds. Drop dots of jam onto
minutes. sauce. Drag a toothpick tip through center
Heat oven to 400 deg. F. Brush hearts with of each dot to make heart.
egg mixture and bake 15 minutes or until

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
by Hanna Jung 1 teaspoon dried thyme
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



Put the lemon, water, parsley, bay leaf,

peppercorns, and thyme in a large pot. In the meantime, combine yogurt, Digion
Bring to a boil over high heat. While the mustard, lemon pepper,wine vinegar,
water is boiling, prepare the artichokes and shallotsin a blender and mix at high
Slice 1/4 inch off the top of each speed until smooth. Transfer the dressing
artichoke. Cut the stems off each, flush to a small serving bowl and place it in the
with the base, and clip the sharp point at center of a large platter.
the tip of each leaf with scissors. Put the When the artichokes are done, slice them
artichokes into the boiling water, cover, in half vertically and remove the fuzzy
and cook until the leaves can be pulled inner chokes. Arrange the artichoke halves
from the stem easily, 40 to 50 minutes. cut side down around the yogurt mustard
on the platter.

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
by anonymous 1 teaspoon dried thyme
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



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

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
1 tablespoon chopped fresh cilantro
by Chuanqi Li 1/2 to 1 teaspoon salt
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 Note: Haas avocados are the ones with
Heat the chicken broth until hot, not the bumpy skin. As they ripen, they go
boiling. Set aside. from dark green to purplish-black. This is
only my opinion, but if I cannot find Haas
Peel the avocado and remove the seed. avocados, I don’t make this or any other
Cut into several pieces, place in the food avocado recipe until I can find them.
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.

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



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

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
by Eric Garcia 3 tablespoons butter
3 tablespoons all-purpose flour
2 cups milk
ground black pepper to taste



Melt 2 tablespoons butter in medium In small saucepan, over medium-heat melt

sized stock pot, and saute onion and 3 tablespoons butter, stir in flour and add
celery until tender. Add broccoli and broth, milk. Stir until thick and bubbly, and add to
cover and simmer for 10 minutes. soup. Season with pepper and serve.

Pour the soup into a blender, filling the

pitcher no more than halfway full. Hold
down the lid of the blender with a folded
kitchen towel, and carefully start the
blender, using a few quick pulses to get
the soup moving before leaving it on to
puree. Puree in batches until smooth and
pour into a clean pot. Alternately, you can
use a stick blender and puree the soup
right in the cooking pot.

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
by Julee Rosso 8 to 10 whole berries for garnish
Sheila Lukins 2 egg yolks
1/2 cup sugar
2 tablespoons Cointreau
2 cups heavy cream
2 kiwis, peeled and sliced, for garnish



1. Soak the gelatin in the cold water in a

saucepan for 5 minutes. Add the orange 4. Add the egg yolk mixture to the
juice, grated orange zest, and berries, and blackberry mixture and stir until well
bring just to a boil, stirring. Cool to room blended. Whip the heavy cream to soft
temperature. peaks and fold gently into the blackberry
2. Beat the egg yolks and sugar in a bowl and egg yolk mixture. Divide among
until pale yellow. Add the Cointreau and serving dishes and chill until ready to
beat for another minute. serve.
3. Put the egg yolk mixture in the top of 5. Garnish with a few slices of kiwi and a
a double boiler over simmering water. whole berry, or with the berries alone.
Stir until slightly thickened and hot to the
touch. Cool to room temperature.

33 of the Healthiest Foods on Earth SI 520

CANTALOUPE 1 3/4 c. all-purpose flour

BREAD 2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. soda
by Yiwei Ma 1/3 c. shortening
2/3 c. sugar
1 lg. egg
1 c. cantaloupe pulp



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.

33 of the Healthiest Foods on Earth SI 520

CHERRY PIE 1 recipe pastry for a 9 inch double crust

4 tablespoons quick-cooking tapioca
by Elliott Manzon 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



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.

33 of the Healthiest Foods on Earth SI 520

ROASTED CAULI- 1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely
FLOWER minced
Lemon juice (from 1/2 or a whole lemon)
Olive oil
Coarse salt and freshly ground black
Parmesan cheese



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

33 of the Healthiest Foods on Earth SI 520


1 medium green cabbage
3 large leeks
LEEKS • 3 tablespoons butter
• 1/3 cup vegetable broth
• 1 teaspoon salt
by Megan McGlynn • 1/2 teaspoon ground black pepper



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.

33 of the Healthiest Foods on Earth SI 520

MASHED-POTATO 12 cups water

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

red potato (about 1 pound)
3/4 teaspoon salt, divided
KALE 1 tablespoon olive oil
1 tablespoon butter or stick margarine
3 cups diced onion
by Michael Perry 2 tablespoons chopped fresh sage
1/4 cup sliced green onions
1/4 teaspoon freshly ground black
Cooking spray
Sage sprigs (optional)



Bring water to a boil in a Dutch oven; add sage. Cook 13 minutes or until browned.
kale. Cover and cook over medium heat 5 Combine potato mixture, onion mixture,
minutes or until tender. Remove kale with green onions, and pepper. Remove from
a slotted spoon, reserving cooking liquid. heat; cool slightly. Divide potato mixture
Chop kale and set aside. into 8 equal portions, shaping each into
a 1/2-inch-thick patty. Place patties on a
Add potato to reserved cooking liquid in baking sheet coated with cooking spray.
pan; bring to a boil. Reduce heat, and Bake at 400° for 20 minutes.
simmer 10 minutes or until tender. Drain;
partially mash potatoes. Stir in kale and Preheat broiler.
1/4 teaspoon salt.
Preheat oven to 400°. Broil patties for 5 minutes or until
browned. Garnish with sage sprigs, if
Heat oil and butter in a large nonstick desired.
skillet over medium-high heat. Add 1/2
teaspoon salt, diced onion, and chopped

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
by Dan Polant 3 apples, unpeeled and halved
4 cups white sugar



In a large saucepan, combine 3 cups to a boil over high heat, then carefully
mashed kiwi, pineapple juice, lemon juice lower the jars into the pot using a holder.
and apples. Bring to a boil and then add Leave a 2 inch space between the jars.
the sugar; stir to dissolve, reduce heat and Pour in more boiling water if necessary
simmer for 30 minutes. until the water level is at least 1 inch
Sterilize the jars and lids in boiling water above the tops of the jars. Bring the water
for at least 5 minutes. Pack the jam into to a full boil, cover the pot, and process for
the hot, sterilized jars, filling the jars to 10 minutes.
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

33 of the Healthiest Foods on Earth SI 520

RICE Ingredients

* 2 cups brown rice

by David Quick * 4 cups water
* 1 tablespoon fresh lime juice
* 1/2 cup chopped fresh cilantro
* 1 mango, peeled, pitted, and cut into
1/2 inch cubes



cooked rice to serve.

Prep Time:
5 Min
Cook Time:
50 Min
Ready In:
55 Min

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

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
SOUP 2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
by Ellie Schuhmann 2 cups thinly sliced shiitake mushroom
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



Preparation Combine vegetable mixture and broth

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

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



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:
Add the butter. Reduces levels of “bad” cholesterol
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until Lowers risk of cancers of the mouth,
just moistened. throat, breast and stomach, and childhood
Fold in the mandarin orange pieces. leukemia
Fill greased muffin tins about three-
quarters full. Pectin suppresses appetite
Bake for 25 minutes.
Serve as desired. and serve.

33 of the Healthiest Foods on Earth SI 520

YIN YANG PAPAYA 1 cup canned unsweetened coconut milk,

3/4 cup milk
by Nicole Routhier 3 Tablespoons sugar
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2
Fresh mint sprigs, for garnish



Combine the coconut milk, milk, sugar, and refrigerate until well chilled, at least 1
and tapioca in a medium-size saucepan, hour.
and bring to a boil over high heat. Reduce To serve, spoon the tapioca pudding into
the heat to low and simmer, stirring 1 side of each soup bowl, then add the
frequently, until the tapioca is translucent papaya puree on the other side, forming a
and the mixture is slightly thickened, yin-yang pattern. Garnish with a mint sprig
about 5 minutes. Do not overcook; the and serve at once.
mixture will continue to set as it cools. Stir
in the vanilla extract. Yield: 4 servings
Let the tapioca cool. Cover and refrigerate
until it is well chilled, at least 1 hour. Recipe Source: Nicole Routhier’s Fruit
Halve the papayas and remove the seeds. Cookbook by Nicole Routhier (Workman
With a spoon, scoop out the flesh and Publishing)
place it in a blender or food processor.
Process the papaya to a puree. (There Reprinted with permission.
should be about 2 cups of puree.) Cover

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
by Maneka Nirmal coconuts by taking 1st, 2nd and 3rd
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
Chowari - 50 gm



the pan with a lid to keep the yummy flavor

Boil the pineapple pieces in a thick bottom
pan, along with a little water. When the Tips:
pineapple is done, add the ghee and fry it 1) If u r using tinned coconut milk, avoid
well. the three steps of extract milk.
Add sugar and fry. Make sure that there simply mix one cup water to the first tin of
is no crumbs or lumps. When it is nicely coconut milk and dilute it. Add this to the
done, add the third extract of the milk and fried pineapples. When it starts to boil,
boil it. Add the second extract followed add the second tin of coconut milk.
by the first extract. When the first extract 2) I normally add one cup water to one
begins to boil, add the washed chowari. tin coconut milk to dilute it. But u can use
When the chowari is cooked and payasam more or less according to the thickness
is nicely done, remove from flame. Add the and quality of the milk.
fried cashewnuts and raisins. Sprinkle the
powdered ingredients and mix well. Close

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
by Abby Van Bremen 1 cup of milk
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



Preheat your oven to 400ºF, making sure over plums.

your rack is in the middle. Butter a 2-qt Bake for about 35 minutes, until the
glass baking/lasagna dish. custard is a light golden brown, puffed,
Cut each of the plums into eighths and and set (check by inserting a toothpick
toss them with the brandy and sugar in a into the center and make sure it comes
medium bowl, letting them sit for about 15 out relatively clean).
minutes minutes at room temperature. Let the dish set for about 15 minutes--
Using a slotted spoon, toss the plums it will shrink down and the custard will
into the baking dish, spreading them out become denser. Dust with powdered sugar
evenly. Do not rinse the bowl just yet! and serve by cutting into brownie-sized
Pour the leftover juices into a blender, squares.
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

33 of the Healthiest Foods on Earth SI 520

POMGUAC 1/4 cup minced onion

2 limes, juiced
2 serrano chile peppers, or to taste
by Amanda Visconti 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


Combine the onion with the juice of 2 cilantro, and about half the pomegranate
limes in a small bowl; allow the onion to seeds into the avocado mixture.
soak in the lime juice for 2 hours. Top with the remaining pomegranate
seeds and garnish with the cilantro sprig
Strain through a fine-mesh sieve and to serve.
discard the lime juice. Set the onions

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

Transfer the mixture into a small serving

bowl; fold the soaked onions, chopped

33 of the Healthiest Foods on Earth SI 520

POMELO 1/2 teaspoon salt

1/2 pound large or jumbo shrimp,
SALAD deveined
1/4 pound boneless skinless chicken
breast or boneless pork chop, or ¾ to 1
by Andrea Nguyen cup matchstick-cut gio
1 medium pomelo
1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
2 tablespoons chopped cilantro, leafy tops
1/4 cup chopped unsalted, roasted
1/3 cup crispy caramelized shallot
2 tablespoons fish sauce
1 1/2tablespoon fresh lime juice



1 tablespoon water Cut the shrimp in the diagonal into large

1 1/2 tablespoons sugar pieces that will blend well with the pomelo
1 generous teaspoon Vietnamese chile and other ingredients. Hand shred the
garlic sauce chicken or cut the pork into julienne. Set
aside. Cut off one end of the pomelo to
Put the salt in a small saucepan and fill reveal its fleshy pith. Then use your fingers
2/3 with water. Bring to a boil and then and knife to remove the pith so that all
add the shrimp. As soon as they’ve curled that’s remaining is the white covered flesh.
up, remove them with a slotted spoon and Pry the pomelo open and split into two
set aside to cool. Return the water to a boil parts. Then use a knife, scissors and your
and add the chicken or pork chop. When fingers to peel away the skin from each
bubbles form at the rim, turn off the heat, segment and remove the flesh. Separate
cover and let sit for 20 minutes to cook the flesh into bite size pieces and deposit
the flesh. Remove and set aside to cool. (If in a bowl. For the dressing, combine fish
you’re using the Vietnamese sausage, skip sauce, lime juice, water, sugar and chile
this step be cause it’s already cooked.) garlic sauce in a small bowl and stir to

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

by FeiFei



In a saucepan over medium heat, combine The next day, remove plastic wrap, and
the sugar, water, and raspberries. Cook, invert onto a plate. Serve chilled, with
stirring carefully so as not to damage whipped cream on the side.
the berries, until the mixture is hot, and
the sugar is dissolved. Set aside to cool
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

33 of the Healthiest Foods on Earth SI 520

RED BELL 2-3 large red, yellow or orange bell

PEPPER COULIS 2 oz. extra virgin olive oil
2 Tbsp. chopped shallots
¼ cup vegetable stock
by Danilo Alfaro 1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to



Tip: Use care when processing hot items in

Remove the core, seeds and membranes a blender as the hot steam can sometimes
from the peppers and roughly chop them. blow the blender lid off.
Heat a heavy-bottomed sauté pan over
medium heat for a minute, then add the Start on a slow speed with the lid slightly
olive oil and heat for another minute. ajar to vent any steam, then seal the lid
and increase the blending speed. Add
Add the shallots and sauté for a minute vinegar, adjust consistency with remaining
or two or until they’re slightly translucent. stock, and season to taste with Kosher
Reduce heat to low, add the chopped salt and white pepper.
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.

33 of the Healthiest Foods on Earth SI 520

SPINACH CHEESE 16 ounce cottage cheese

2 large eggs
SQUARES 4 egg whites
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
by Yi-Wei Chia 3 tablespoons butter, melted
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
20 ounces frozen spinach, thawed and
squeezed dry
1 ounce freshly-grated Parmesan cheese



Preheat oven to 350 degrees F. Lightly and let cool to room temperature. Cut
spray a 9-inch square baking pan with into small squares. Serve either at room
non-stick cooking spray. temperature or warm.
In a large bowl, mix together the cottage This can be made ahead of time,
cheese, eggs, egg whites, and green refrigerated or frozen, and reheated in
onions until well combined. Mix in cheddar oven before serving.
cheese, melted butter, flour, salt, garlic, Makes 30 small squares for appetizers or
black pepper, and red pepper flakes until 6 large squares for brunch.
thoroughly mixed. Fold in the drained
Spinach Cheese SquaresPour cheese/
spinach mixture into the prepared baking
pan. Sprinkle the top with the Parmesan
Bake approximately 45 to 55 minutes or
until the top is golden. Remove from oven

33 of the Healthiest Foods on Earth SI 520

STRAW- Ingredients
12 ounces strawberries, hulled and cut
BERRY into 1/4-inch slices

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



oil. Season with salt and pepper. This will

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

33 of the Healthiest Foods on Earth SI 520

SWEET 1 (9 inch) unbaked pie crust

2 cups cooked and mashed sweet
POTATO potatoes

2 eggs
3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
by Pei-Yi Wong 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
2/3 cup chopped pecans



Combine butter or margarine, brown

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

33 of the Healthiest Foods on Earth SI 520

SHRIMP 2 cups cooked baby salad shrimp

& 2/3 cup mayonnaise

1 tablespoon fresh snipped dill
WATERMELON 12 4 inch seeded rounds of watermelon
about 1/2 inch thick
NAPOLEONS 4 large cocktail shrimp
4 sprigs of dill
by Xiaowen Zhang



Instructions: Place a cocktail shrimp on top with a sprig

of dill.
Mix together the shrimp, mayonnaise and
dill. Chill until ready to serve. Repeat to create 4 Napoleons.

To serve, place a round of the watermelon

on a serving plate and top with a thin layer Servings:
of the shrimp salad.
Serves 4
Top that with another round of the
watermelon and then another layer of the
shrimp salad.

Top that with another watermelon round.

33 of the Healthiest Foods on Earth SI 520

FRESH TOMATO 1 1/2 cup diced fresh tomatoes

SALSA 1 tbsp diced seeded fresh jalapeno


by Elizabeth Hill 3 tbsp finely diced onion

2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

1/4 tsp salt



In medium bowl, combine all ingredients.

Let stand, covered, at room temperature
for 30 minutes.

33 of the Healthiest Foods on Earth SI 520


A chile peppers 42
Chowari 38
allspice 34
cilantro 10, 30, 42, 44, 56
almond extract 20, 40
coconut 38
arugula 8
coconut milk 36
avocado 10, 42
Coconut milk 38

B cream 46
cumin 10
baking powder 12, 34, 18
Cumin 38
balsamic vinegar 52
basil 8, 52 D
blackberry 16
dill 58
black pepper 10
black plums 40 E
blueberries 12
egg 34, 18
brandy 40
eggs 12, 40
butter 12, 24, 26, 40
button mushrooms 32 F
C fish sauce 44
flour 12, 40, 18, 40
cabbage 24
cannellini beans 8 G
cantaloupe pulp 18
garlic 22, 56
Cardamom 38
Ghee 38
carrot 32, 44
ginger 38
Cashew nuts 38
green onion 10, 26
cauliflower 22
celery 14 H
cherries 20
halloumi 52
chicken 44
chicken broth 10 J

jalapeno 56 papaya 36
peanuts 44
K pecans 54
kale 26 pie 20
kiwis 16 Pineapple 38
pineapple juice 10
L plain yogurt 10
leeks 24 pomegranate 42
lemon 52 pomelo 44
Lemon juice 22 pork 44, 46
lime 42 potato 26
lime juice 30, 44, 56 Powdered sugar 40

mandarin oranges 34 Raisins 38
mango 30 red pepper 10
margarine 26
mayonnaise 58
milk 12, 36, 38, 40 sage 26
mint 36, 44, 52 salt 10, 12, 18
shallot 44
N shallots 32
nutmeg 34 shiitake mushroom 32
shortening 18
O shrimp 11, 44, 58
olive oil 26 soda 18
Olive oil 22 speck 52
onion 14, 26, 42, 56 strawberry 52
orang 10 sugar 12, 18


33 of the Healthiest Foods on Earth SI 520

tapioca 20, 36
tarragon 32
tomato 56

vanilla extract 12, 20, 36, 40
vegetable broth 24

watermelon 58

yolk 16