CONTENTS

Apple Raspberry Valentine Crisp 2 Wild Mushroom soup 34

Artichokes with Yogurt 4 Orange Muffin 36
Arugula Salad 6 Yin Yang Papaya 38
Prosciutto Wrapped Asparagus 8 Red Bell Pepper Coulis 40
Avocado Soup 10 Pineapple Payasam 42
Blackberry Mousse 12 Plum Clafoutis 44
Blueberry Muffin 14 Pom Guac 46
Broccoli Soup 16 Pomelo Salad 48
Cabbage & Leeks 18 Pumpkin Cake Roll 50
Cantaloupe Bread 20 Rasberry Summer Pudding 52
Spicy Carrot Soup 22 Spinach Cheese Squares 54
Roasted CauliFlower 24 Butternut Squash Lasagna 56
Cherry Pie 26 Strawberry Salad 58
Mashed-Potato Cakes with Onions and Sweet Potato Pecan Pie 60
Kale 28 Fresh Tomato Salsa 62
Kiwi Jam 30 Dilled Baby Shrimp & Watermelon
Mango Lime Rice 32 Napoleons 64
33 of the Healthiest Foods on Earth SI 520

I
APPLE

APPLE Yield: 2 servings

1 sheet (9 1/2 x 10-inch) puff pastry (sold
On floured surface, roll puff pastry into 14 x 10-
inch rectangle. Cut pastry into two 7 x 10-inch
stirring occasionally, for 20 minutes or until
tender. Stir in one tablespoon of jam.

RASPBERRY in grocery freezer sections or make your

own puff pastry)
pieces. Using a ruler to guide pastry wheel, cut
each half into 22 seven-inch long strips about
To serve, blend yogurt and water. Divide mixture
between two large serving plates. Mound apple

VALENTINE 1 egg beaten with 1 tablespoon milk

1 tablespoon butter
1/4-inch wide.
To make lattice heart, lay 11 pastry strips, 1/8-
slices in center. Dip edges of each heart into
confectioner’s sugar and place atop apples.

CRISP 2 Fuji apples, peeled, cored and cut into

1/4-in thick slices
inch apart and parallel, across an ungreased
baking sheet. One by one, weave 11 more strips
To make heart-shaped designs in the sauce, heat
remaining jam in microwave for thirty seconds.
2 teaspoons sugar through parallel strips to create lattice square. Drop dots of jam onto sauce. Drag a toothpick
1/2 teaspoon ground cinnamon
by Washington Apple Cut out center of lattice with a 4 or 5-inch tip through center of each dot to make heart.
3 tablespoons seedless raspberry jam heart-shaped cookie cutter or stencil and discard
Commision 1 eight ounce container lowfat vanilla trimmings. Refrigerate heart 10 minutes.
yogurt Heat oven to 400 deg. F. Brush hearts with egg
1/4 cup water mixture and bake 15 minutes or until golden
Confectioner’s sugar brown. In skillet, melt butter and add apple
slices, sugar and cinnamon. Cover and cook,

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33 of the Healthiest Foods on Earth SI 520

II
ARTICHOKE

ARTICHOKES 1/2 lemon

6 cups water
Put the lemon, water, parsley, bay leaf,
peppercorns, and thyme in a large pot. Bring to
In the meantime, combine yogurt, Digion
mustard, lemon pepper,wine vinegar, and

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
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.
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

III
ARUGULA

ARUGULA 2 tablespoons olive oil

2 cloves garlic, minced
1. Heat the olive oil in a large skillet over
medium heat; cook the garlic in the hot oil about
2. Arrange the arugula on a serving platter.
Spoon the bean mixture over the arugula. Top

SALAD 1 (14.5 ounce) can diced tomatoes

3 tablespoons white wine
1 minute. Add the tomatoes, wine, sage, and
thyme; increase the heat to medium-high and
with the shaved Parmesan cheese if desired.

1 teaspoon dried sage simmer 2 to 3 minutes. Stir in the cannellini

1 teaspoon dried thyme beans and basil. Season with salt and pepper.
by anonymous 1 (15 ounce) can cannellini beans, Continue cooking until beans are heated
drained and rinsed through, 3 to 4 minutes.
2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese
(optional)

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IV
ASPARAGUS

PROSCIUTTO 1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese, Preheat oven to 450 degrees Fahrenheit (230

WRAPPED softened
12 spears fresh asparagus, trimmed
degrees Celcious). Spread prosciutto slices with
Neufchatel cheese. Wrap slices around 2 or 3

ASPARAGUS 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.
by Trish
via Allrecipes.com

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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
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
10
V
AVOCADO
Heat the chicken broth until hot, not boiling. Set
bumpy skin. As they ripen, they go from dark
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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VI
BLACKBERRY

BLACKBERRY 1 tablespoon unflavored gelatin

2 tablespoons cold water
1. Soak the gelatin in the cold water in a
saucepan for 5 minutes. Add the orange juice,
4. Add the egg yolk mixture to the blackberry
mixture and stir until well blended. Whip the

MOUSSE Juice and grated zest of 1 orange

2 pints blackberries, or 2 bags (10 ounces
grated orange zest, and berries, and bring just to
a boil, stirring. Cool to room temperature.
heavy cream to soft peaks and fold gently into
the blackberry and egg yolk mixture. Divide
each) frozen berries without sugar; 2. Beat the egg yolks and sugar in a bowl until among serving dishes and chill until ready to
reserve 8 to 10 whole berries for garnish pale yellow. Add the Cointreau and beat for serve.
by Julee Rosso 2 egg yolks another minute. 5. Garnish with a few slices of kiwi and a whole
Sheila Lukins 1/2 cup sugar 3. Put the egg yolk mixture in the top of a berry, or with the berries alone.
2 tablespoons Cointreau double boiler over simmering water. Stir until
2 cups heavy cream slightly thickened and hot to the touch. Cool to
2 kiwis, peeled and sliced, room temperature.
for garnish (optional)

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VII
BLUEBERRY

BLUEBERRY 1/2 cup butter

2 cups unsifted flour
Preheat oven to 375°F. In a large mixing bowl,
cream together butter and sugar until light and
Spray a 12 muffin baking pan with Baker’s Joy
(or other non-stick spray). Fill greased muffin

MUFFIN 1 cup sugar

2 large eggs
fluffy; add eggs, one at a time, beating after each
addition. In a second bowl, combine all dry
1/2 cup milk ingredients. (You can use an electric mixer to
2 teaspoons baking powder combine the dry ingredients thoroughly at this
by Max Chen 1/2 teaspoon salt point so that you won’t need to overmix once the
2 1/2 cups large fresh blueberries wet and dry ingredients are combined.
1 1/2 teaspoons vanilla extract Gradually add the dry ingredients to the
2 tablespoons sugar (for top of muffins) 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.
cups 3/4 full. Sprinkle sugar on top of unbaked
muffins (we like to use Turbinado sugar for
sprinkling the tops). Bake at 375°F for 25-30
minutes. Cool in pan. Run a knife around the
edge of each muffin after several minutes to
free it from the pan and cool on wire racks.
Muffins may be brushed with melted butter and
sprinkled with sugar, if desired.
At our test kitchen, we sometimes sprinkle
blueberry muffin tops with cinnamon sugar
or ground hazelnuts or spread with lemon or
vanilla icing and top with thinly sliced almonds.

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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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VIII
BROCCOLI
Melt 2 tablespoons butter in medium sized stock
pot, and saute onion and celery until tender. Add
tablespoons butter, stir in flour and add milk. Stir
until thick and bubbly, and add to soup. Season
broccoli and broth, cover and simmer for 10
minutes.
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.
In small saucepan, over medium-heat melt 3
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33 of the Healthiest Foods on Earth SI 520

IX
CABBAGGE

CABBAGE & •
•
1 medium green cabbage
3 large leeks
Trim leeks and slice into 1 to 1 1/2-inch lenghs.
Cut the rounds into thin strips. Soak in cold

LEEKS •
•
3 tablespoons butter
1/3 cup vegetable broth
water to loosen any soil that may be adhering
to them, then rinse well. Cut the cabbage into
• 1 teaspoon salt 6 wedges; remove core pieces. Thinly slice the
• 1/2 teaspoon ground black pepper cabbage wedges crosswise. Toss the drained leeks
by Megan McGlynn 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

X
CANTALOUPE

CANTALOUPE
1 3/4 c. all-purpose flour Dice small amount of cantaloupe into blender. In separate bowl, cream sugar and shortening
2 tsp. baking powder Set on grind just long enough to mash until light and fluffy. Add egg and beat well. Add

BREAD 1/4 tsp. salt

1/4 tsp. soda
cantaloupe into pulp do not over grind, will be
too soupy. Set aside.
cantaloupe pulp and mix. Add flour mixture,
1/2 cup at a time, beat until smooth. After each
1/3 c. shortening Mix flour, baking powder, salt and soda, sifting 3 addition put into well-greased floured pans, 8
2/3 c. sugar times. x 4 x 2 1/2 inch. Bake in moderate 350 degree
by Yiwei Ma 1 lg. egg oven for 50 minutes. Serve with whipped cream
1 c. cantaloupe pulp 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,
coarsely chopped
by Andrew J. Powning 1 small baking potato (6 ounces), peeled
and 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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XI
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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33 of the Healthiest Foods on Earth SI 520

XII
CAULIFLOWER

ROASTED 1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely 1 Preheat oven to 400°F. Cut cauliflower into

CAULIFLOWER minced
Lemon juice (from 1/2 or a whole lemon)
florets and put in a single layer in an oven-proof
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
by anonymous pepper oven hasn’t reached 400°F yet, set aside until it
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
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
4 tablespoons quick-cooking tapioca
1/8 teaspoon salt
by Elliott Manzon 1 cup white sugar
4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter
26
XIII
CHERRY
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

XIV
KALE

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)
ONIONS AND 3/4 teaspoon salt, divided
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.
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

KALE 1 tablespoon olive oil

1 tablespoon butter or stick margarine
3 cups diced onion
2 tablespoons chopped fresh sage
by Michael Perry
1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)
at 400° for 20 minutes.
Add potato to reserved cooking liquid in pan;
bring to a boil. Reduce heat, and simmer 10 Preheat broiler.
minutes or until tender. Drain; partially mash
potatoes. Stir in kale and 1/4 teaspoon salt. Broil patties for 5 minutes or until browned.
Preheat oven to 400°. 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 JAM 24 kiwis, peeled and mashed
3/4 cup pineapple juice
1/4 cup fresh lemon juice
3 apples, unpeeled and halved
by Dan Polant 4 cups white sugar
30
XV
KIWI
In a large saucepan, combine 3 cups mashed
kiwi, pineapple juice, lemon juice and apples.
the jars. Pour in more boiling water if necessary
until the water level is at least 1 inch above the
Bring to a boil and then add the sugar; stir to tops of the jars. Bring the water to a full boil,
dissolve, reduce heat and simmer for 30 minutes. cover the pot, and process for 10 minutes.
Sterilize the jars and lids in boiling water for
at least 5 minutes. Pack the jam into the hot,
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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33 of the Healthiest Foods on Earth SI 520

XVI
MANGO

MANGO LIME * 2 cups brown rice

* 4 cups water
Prep Time:
5 Min

RICE * 1 tablespoon fresh lime juice

* 1/2 cup chopped fresh cilantro
Cook Time:
50 Min
* 1 mango, peeled, pitted, and cut into Ready In:
1/2 inch cubes 55 Min
by David Quick Directions

1. Bring the brown rice and water to a boil in a

saucepan. Stir the lime juice into the rice, reduce
the heat to medium-low, and cover; simmer
until the rice is tender and the liquid has been
absorbed, 45 to 50 minutes.
2. Stir the cilantro and mango into the cooked
rice to serve.

32 33
33 of the Healthiest Foods on Earth SI 520
WILD
1/2 teaspoon butter
1/2 teaspoon olive oil
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
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
34
XVII
MUSHROOMS
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.
Combine vegetable mixture and broth in
a medium saucepan; bring to a boil over
medium heat. Cover, reduce heat, and simmer
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33 of the Healthiest Foods on Earth SI 520

XVIII
ORANGE

ORANGE 10 oz of mandarin oranges, drained.

1 medium egg, slightly beaten.
Preheat your oven to 350°F (175°C).
Sift the flour with all of the other dry
As one of the healthies fruits in the world,
orange can:

MUFFIN 1 ½ cup of flour.

OrangeRecipes.org
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.
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 full. Pectin suppresses appetite
Bake for 25 minutes.
Serve as desired. and serve.

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33 of the Healthiest Foods on Earth SI 520

XIX
PAPAYA

YIN YANG 1 cup canned unsweetened coconut milk,

stirred
Combine the coconut milk, milk, sugar, and
tapioca in a medium-size saucepan, and bring
To serve, spoon the tapioca pudding into 1 side
of each soup bowl, then add the papaya puree

PAPAYA 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
pounds)
Fresh mint sprigs, for garnish
to a boil over high heat. Reduce the heat to
low and simmer, stirring frequently, until the
on the other side, forming a yin-yang pattern.
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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33 of the Healthiest Foods on Earth SI 520

XX
RED BELL PEPPER

RED BELL 2-3 large red bell peppers

2 oz. extra virgin olive oil
Remove the core, seeds and membranes from
the peppers and roughly chop them. Heat a
Tip: Use care when processing hot items in a
blender as the hot steam can sometimes blow the

PEPPER 2 Tbsp. chopped shallots

¼ cup vegetable stock
heavy-bottomed sauté pan over medium heat
for a minute, then add the olive oil and heat for
blender lid off.

COULIS 1 Tbsp balsamic vinegar

Kosher salt & ground white pepper, to
another minute. Start on a slow speed with the lid slightly ajar to
vent any steam, then seal the lid and increase the
taste Add the shallots and sauté for a minute or two blending speed. Add vinegar, adjust consistency
or until they’re slightly translucent. Reduce heat with remaining stock, and season to taste with
by Danilo Alfaro
to low, add the chopped pepper. Cover and Kosher salt and white pepper.
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.

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XXI
PINEAPPLE

PINEAPPLE Pineapple(ripe) - 1 no
(cut into small pieces)
Method:
Boil the pineapple pieces in a thick bottom pan,
Tips:
1) If u r using tinned coconut milk, avoid the

PAYASAM Sugar - 300 gm

by Maneka Nirmal
Coconut milk - 2 tins
(or u can extract the milk from two grated
coconuts by taking 1st, 2nd and 3rd
extracts)
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
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
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
44
XXII
PLUM
Preheat your oven to 400ºF, making sure your
rack is in the middle. Butter a 2-qt glass baking/
Bake for about 35 minutes, until the custard is
a light golden brown, puffed, and set (check by
lasagna dish.
Cut each of the plums into eighths and toss
inserting a toothpick into the center and make
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 denser.
minutes at room temperature. Dust with powdered sugar and serve by cutting
Using a slotted spoon, toss the plums into the 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
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 in
a small bowl; allow the onion to soak in the lime
Top with the remaining pomegranate seeds and
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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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
cup matchstick-cut gio
by Andrea Nguyen 1 medium pomelo
1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
2 tablespoons chopped cilantro, leafy tops
only
1/4 cup chopped unsalted, roasted peanuts
1/3 cup crispy caramelized shallot
2 tablespoons fish sauce
1 1/2tablespoon fresh lime juice
1 tablespoon water
48
XXIV
POMELO
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile
garlic sauce
Put the salt in a small saucepan and fill 2/3 with
water. Bring to a boil and then add the shrimp.
As soon as they’ve curled up, remove them with
a slotted spoon and set aside to cool. Return
the water to a boil and add the chicken or pork
chop. When bubbles form at the rim, turn off
the heat, cover and let sit for 20 minutes to cook
the flesh. Remove and set aside to cool. (If you’re
using the Vietnamese sausage, skip this step be
cause it’s already cooked.) Cut the shrimp in the
diagonal into large pieces that will blend well
with the pomelo and other ingredients. Hand
shred the chicken or cut the pork into julienne.
Set aside. Cut off one end of the pomelo to
reveal its fleshy pith. Then use your fingers
and knife to remove the pith so that all that’s
remaining is the white covered flesh. Pry the
pomelo open and split into two parts. Then use
a knife, scissors and your fingers to peel away
the skin from each segment and remove the
flesh. Separate the flesh into bite size pieces and
deposit in a bowl. For the dressing, combine fish
sauce, lime juice, water, sugar and chile garlic
sauce in a small bowl and stir to dissolve the
sugar. Taste and adjust the flavors, as needed.
Transfer to a plate, leaving any liquid behind
and serve.
49
 XXV
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
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

ROLL
2 tsp. cinnamon with waxed paper. Bake for 10-15 minutes at 375 Storage suggestions:
1 tsp. ginger 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.
by Bo Wang 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.

50 51
33 of the Healthiest Foods on Earth SI 520

XXVI
RASPBERRY

RASBERRY 1 1/2 cups white sugar

1 tablespoon water
In a saucepan over medium heat, combine the
sugar, water, and raspberries. Cook, stirring

SUMMER 3 cups fresh raspberries

6 slices white bread
carefully so as not to damage the berries, until
the mixture is hot, and the sugar is dissolved. Set

PUDDING 1 cup whipped cream 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
by FeiFei
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.

52 53
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
SQUARES 2 ounces shredded sharp cheddar cheese
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 a
9-inch square baking pan with non-stick cooking
This can be made ahead of time, refrigerated or
frozen, and reheated in oven before serving.
spray.
In a large bowl, mix together the cottage cheese,
Makes 30 small squares for appetizers or 6 large
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.
55
33 of the Healthiest Foods on Earth SI 520

XXVIII
SQUASH

BUTTERNUT Ingredients
• 1 tablespoon olive oil
Heat the oil in a heavy large skillet over medium-
high heat. Add the squash and toss to coat.
Whisk in the nutmeg. Cool slightly. Transfer half
of the sauce to a blender*. Add the basil and

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

peeled, seeded, and cut into 1-inch cubes
Sprinkle with salt and pepper. Pour the water
into the skillet and then cover and simmer over
blend until smooth. Return the basil sauce to the
sauce in the pan and stir to blend. Season the

LASAGNA • Salt and freshly ground black pepper

by Andrea Nguyen
• 1/2 cup water
• 3 amaretti cookies , crumbled
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 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
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.
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.
and serve.

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33 of the Healthiest Foods on Earth SI 520

XXIX
STRAWBERRY

STRAWBERRY Ingredients
12 ounces strawberries, hulled and cut
Directions
Most people think of strawberries as something
Preheat a large nonstick frying pan to medium
hot and add a splash of olive oil. Press a basil

SALAD into 1/4-inch slices

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

58 59
33 of the Healthiest Foods on Earth SI 520
SWEET POTATO 1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes
PECAN PIE 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
60
XXX
SWEET POTATO
1. Bake sweet potatoes until tender, peel and
mash. Make sure all lumps are removed,
pie to cover top. Broil 5 inches below heat until
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
61
33 of the Healthiest Foods on Earth SI 520

XXXI
TOMATO

FRESH 1 1/2 cup diced fresh tomatoes In medium bowl, combine all ingredients. Let
stand, covered, at room temperature for 30

TOMATO 1 tbsp diced seeded fresh jalapeno pepper minutes.

SALSA 3 tbsp finely diced onion

2 tbsp finely chopped fresh cilantro

by Elizabeth Hill 1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

1/4 tsp salt

62 63
33 of the Healthiest Foods on Earth SI 520

XXXII
WATERMELON

DILLED BABY 2 cups cooked baby salad shrimp

2/3 cup mayonnaise
Instructions: Top that with another watermelon round.
Place a cocktail shrimp on top with a sprig of
SHRIMP & 1 tablespoon fresh snipped dill Mix together the shrimp, mayonnaise and dill. dill.
12 4 inch seeded rounds of watermelon Chill until ready to serve.
WATERMELON about 1/2 inch thick Repeat to create 4 Napoleons.

NAPOLEONS 4 large cocktail shrimp To serve, place a round of the watermelon on

4 sprigs of dill a serving plate and top with a thin layer of the
shrimp salad. Servings:

by Xiaowen Zhang
Top that with another round of the watermelon Serves 4
and then another layer of the shrimp salad.

64 65
 INDEX H orang 10

halloumi 58 P

A cheese 6 J papaya 38

cherries 26 peanuts 48
allspice 36 jalapeno 62 pecans 60
chicken 48
almond extract 26, 44 chicken broth 10 K peppercorns 4
apple 2 chile peppers 46 pie 26
arugula 6 kale 28 Pineapple 42
Chowari 42
asparagus 8, 9 kiwis 12 pineapple juice 10
cilantro 10, 32, 46, 48, 62
avocado 10, 46 Kosher salt 40 plain yogurt 10
cinnamon 2, 50, 60

B coconut 42 L pomegranate 46

coconut milk 38 pomelo 48

baking powder 14, 20, 36 leeks 18 pork 48, 52
Coconut milk 42
balsamic vinegar 40, 58 lemon 4, 58 potato 22, 28
cream 52
basil 6, 58 Lemon juice 24 Powdered sugar 44
cumin 10
blackberry 12 lime 46 prosciutto 8, 9
Cumin 42
black pepper 10, 56 lime juice 32, 48, 62 pumpkin 50
D
black plums 44
M R
blueberries 14 dill 64
brandy 44 mandarin oranges 36 Raisins 42
butter 14, 18, 28, 44 E mango 32 raspberry jam 2
button mushrooms 34 margarine 28 red pepper 10
egg 20, 36
mayonnaise 64
C eggs 14, 44, 54, 60
milk 14, 38, 42, 44, 56 S
cabbage 18 F mint 38, 48, 58 sage 28
cannellini beans 6 fish sauce 48 N salt 14, 20, 24
cantaloupe pulp 20 flour 14, 20, 44 shallot 48
Cardamom 42 Neufchâtel cheese 8 shallots 34, 40
carrot 34, 48 G noodles 56 shiitake mushroom 34
carrots 22 nutmeg 36 shortening 20
garlic 24, 54, 62
Cashew nuts 42 Ghee 42 O shrimp 10, 48, 64
cauliflower 24 ginger 42 soda 20
celery 16 olive oil 28, 40 speck 58
green onion 10, 28
cheddar cheese 54 Olive oil 24 squash 56
green onions 54
onion 16, 22, 28, 46, 62 strawberry 58
sugar 14, 20, 49
sweet potatoes 60

T
tapioca 26, 38
tarragon 34
tomato 62
tomatoes 6

V
vanilla 50
vanilla extract 14, 26, 38, 44
vegetable broth 18
vegetable stock 40

W
watermelon 64
white pepper 40

Y
yogurt 2, 22
yolk 12