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. 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. 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.


33 of the Healthiest Foods on Earth SI 520

XXII apple

apple raspberry ValenTine Crisp
by Washington Apple Commision

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

On floured surface, roll puff pastry into 14 x 10inch 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, 1/8inch 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.


33 of the Healthiest Foods on Earth SI 520

XXII arTiChOke

arTiChOkes wiTh yOgurT
by Hanna Jung

1/2 lemon 6 cups water 4 springs fresh parsley 1 bay leaf 5 whole black peppercorns 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. Bring to a boil over high heat. While the water is boiling, prepare the artichokes Slice 1/4 inch off the top of each artichoke. Cut the stems off each, flush with the base, and clip the sharp point at the tip of each leaf with scissors. Put the artichokes into the boiling water, cover, and cook until the leaves can be pulled from the stem easily, 40 to 50 minutes.

In the meantime, combine yogurt, Digion mustard, lemon pepper,wine vinegar, and shallotsin a blender and mix at high speed until smooth. Transfer the dressing to a small serving bowl and place it in the center of a large platter. When the artichokes are done, slice them in half vertically and remove the fuzzy inner chokes. Arrange the artichoke halves cut side down around the yogurt mustard on the platter.



33 of the Healthiest Foods on Earth SI 520

XXII arugula

arugula salad
by anonymous

2 tablespoons olive oil 2 cloves garlic, minced 1 (14.5 ounce) can diced tomatoes 3 tablespoons white wine 1 teaspoon dried sage 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 (optional)

1. Heat the olive oil in a large skillet over medium heat; cook the garlic in the hot oil about 1 minute. Add the tomatoes, wine, sage, and thyme; 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 minutes.

2. Arrange the arugula on a serving platter. Spoon the bean mixture over the arugula. Top with the shaved Parmesan cheese if desired.



33 of the Healthiest Foods on Earth SI 520

XXII asparagus

prOsCiuTTO wrapped asparagus
by Trish via Allrecipes.

1/2 lb prosciutto, sliced 1/2 package (8 ounces) Neufchâtel cheese, softened 12 spears fresh asparagus, trimmed

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.



33 of the Healthiest Foods on Earth SI 520


aVOCadO sOup
by Chuanqi Li

bumpy skin. As they ripen, they go from dark 2 ripe avocados, quartered 1/4 cup chopped green onion 2 tablespoons fresh orange or pineapple juice 1 tablespoon chopped fresh cilantro 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 Serve immediately, or chill for at least two hours and serve. Note: Haas avocados are the ones with the Peel the avocado and remove the seed. 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. Heat the chicken broth until hot, not boiling. Set aside. green to purplish-black. This is only my opinion, but if I cannot find Haas avocados, I don’t make this or any other avocado recipe until I can find them.



33 of the Healthiest Foods on Earth SI 520

XXII blaCkberry

blaCkberry mOusse
by Julee Rosso Sheila Lukins

1 tablespoon unflavored gelatin 2 tablespoons cold water 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 2 egg yolks 1/2 cup sugar 2 tablespoons Cointreau 2 cups heavy cream 2 kiwis, peeled and sliced, for garnish (optional)

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.



33 of the Healthiest Foods on Earth SI 520

XXII blueberry

blueberry muffin
by CM

1/2 cup butter 2 cups unsifted flour 1 cup sugar 2 large eggs 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 bowl, cream together butter and sugar until light and 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 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.



33 of the Healthiest Foods on Earth SI 520


brOCCOli sOup

2 tablespoons butter 1 onion, chopped 1 stalk celery, chopped 3 cups chicken broth 8 cups broccoli florets 3 tablespoons butter 3 tablespoons all-purpose flour 2 cups milk ground black pepper to taste

Melt 2 tablespoons butter in medium sized stock pot, and saute onion and celery until tender. Add broccoli and broth, cover and 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

tablespoons butter, stir in flour and add milk. Stir until thick and bubbly, and add to soup. Season with pepper and serve.



33 of the Healthiest Foods on Earth SI 520



CanTalOupe bread
by Yiwei Ma

1 3/4 c. all-purpose flour 2 tsp. baking powder 1/4 tsp. salt 1/4 tsp. soda 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


spiCy CarrOT sOup
by Andrew J. Powning

5 cups chicken stock or low-sodium broth 1 pound carrots, coarsely chopped 2 medium celery ribs, coarsely chopped 1 large onion, coarsely chopped 1 leek, white and tender green parts only, coarsely chopped 1 small baking potato (6 ounces), peeled and coarsely chopped 11/2 teaspoons ground cumin 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

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.


33 of the Healthiest Foods on Earth SI 520

XXII CauliflOwer

rOasTed CauliflOwer
http://simplyrecipes.com/recipes/roasted_ cauliflower/

1 head of cauliflower 2-3 cloves of garlic, peeled and coarsely minced Lemon juice (from 1/2 or a whole lemon) Olive oil Coarse salt and freshly ground black pepper 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 immediately.



33 of the Healthiest Foods on Earth SI 520

XXII Cherry pie

Cherry pie
by Elliott Manzon

1 recipe pastry for a 9 inch double crust pie 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

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

green Cabbagge

Cabbage & leeks

• • • • • •

1 medium green cabbage 3 large leeks 3 tablespoons butter 1/3 cup vegetable broth 1 teaspoon salt 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

XXII kale

mashedpOTaTO Cakes wiTh OniOns and kale

12 cups water 1 bunch kale, trimmed (about 4 ounces) 2 2/3 cups (1-inch) cubed Yukon gold or red potato (about 1 pound) 3/4 teaspoon salt, divided 1 tablespoon olive oil 1 tablespoon butter or stick margarine 3 cups diced onion 2 tablespoons chopped fresh sage 1/4 cup sliced green onions 1/4 teaspoon freshly ground black pepper Cooking spray Sage sprigs (optional)

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°. 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

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.

by Michael Perry


33 of the Healthiest Foods on Earth SI 520

XXII kiwi

by Dan Polant

kiwi Jam

24 kiwis, peeled and mashed 3/4 cup pineapple juice 1/4 cup fresh lemon juice 3 apples, unpeeled and halved 4 cups white sugar

In a large saucepan, combine 3 cups mashed kiwi, pineapple juice, lemon juice and apples. Bring to a boil and then add the sugar; stir to dissolve, reduce heat and simmer for 30 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

the jars. Pour in more boiling water if necessary until the water level is at least 1 inch above the tops of the jars. Bring the water to a full boil, cover the pot, and process for 10 minutes.



33 of the Healthiest Foods on Earth SI 520

XXII mangO

mangO lime riCe

Prep Time: Ingredients * 2 cups brown rice * 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 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. 5 Min Cook Time: 50 Min Ready In: 55 Min Directions



33 of the Healthiest Foods on Earth SI 520

XXII mushrOOms

wild mushrOOm sOup
by Ellie Schuhmann

1/2 teaspoon butter 1/2 teaspoon olive oil 2 tablespoons finely chopped celery 2 tablespoons finely chopped shallots 2 tablespoons finely chopped carrot Cooking spray 1 cup thinly sliced button mushrooms 2 cups thinly sliced shiitake mushroom 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

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. 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 30 minutes. Stir in sherry and remaining ingredients. Simmer, uncovered, 5 minutes.



33 of the Healthiest Foods on Earth SI 520

XXII Orange

Orange muffin

10 oz of mandarin oranges, drained. 1 medium egg, slightly beaten. 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). Sift the flour with all of the other dry ingredients. Add the butter. Mix together the beaten egg and the milk, then add to dry ingredients and mix until just moistened. Fold in the mandarin orange pieces. Fill greased muffin tins about three-quarters full. Bake for 25 minutes. Serve as desired. and serve.

As one of the healthies fruits in the world, orange can: Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite



33 of the Healthiest Foods on Earth SI 520

XXii papaya

yin yang papaya
by Nicole Routhier

1 cup canned unsweetened coconut milk, stirred 3/4 cup milk 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

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.



33 of the Healthiest Foods on Earth SI 520

XXII pineapple

pineapple payasam

Pineapple(ripe) - 1 no (cut into small pieces) Sugar - 300 gm 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 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.



33 of the Healthiest Foods on Earth SI 520

XXII plum

plum ClafOuTis
by Abby Van Bremen

1 pound of black plums, pitted 2 tablespoons of brandy 1 tablespoon of sugar 1/2 cup of sugar 4 eggs 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 your rack is in the middle. Butter a 2-qt glass baking/ lasagna dish. Cut each of the plums into eighths and toss them with the brandy and sugar in a medium bowl, letting them sit for about 15 minutes minutes at room temperature. Using a slotted spoon, toss the plums into the 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.

Bake for about 35 minutes, until the custard is a light golden brown, puffed, and set (check by inserting a toothpick into the center and make sure it comes out relatively clean). Let the dish set for about 15 minutes--it will shrink down and the custard will become denser. Dust with powdered sugar and serve by cutting into brownie-sized squares.



33 of the Healthiest Foods on Earth SI 520


pOmelO salad
by Andrea Nguyen

1/2 teaspoon salt 1/2 pound large or jumbo shrimp, deveined 1/4 pound boneless skinless chicken breast or boneless pork chop, or ¾ to 1 cup matchstickcut gio 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 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. 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.



33 of the Healthiest Foods on Earth SI 520

XXII pOm...

pOm guaC

1/4 cup minced onion 2 limes, juiced 2 serrano chile peppers, or to taste 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 limes in a small bowl; allow the onion to soak in the 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.

Top with the remaining pomegranate seeds and garnish with the cilantro sprig to serve.



33 of the Healthiest Foods on Earth SI 520

XXII pumpkin

pumpkin Cake rOll
by Bo Wang

3 eggs 1 cup sugar 2/3 cup pumpkin 1 tsp. lemon juice 3/4 cup flour 1 tsp. baking powder 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

Beat eggs on high speed 5 minutes. Gradually 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. Combine all filling ingredients and beat until fluffy. Unroll cake and spread filling over cake. Top with nuts and roll. Chill.

Serving Suggestions: 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.



33 of the Healthiest Foods on Earth SI 520

XXII raspberry

rasberry summer pudding

1 1/2 cups white sugar 1 tablespoon water 3 cups fresh raspberries 6 slices white bread 1 cup whipped cream

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.



33 of the Healthiest Foods on Earth SI 520

XXII red bell pepper
2-3 large red bell peppers 2 oz. extra virgin olive oil 2 Tbsp. chopped shallots ¼ cup vegetable stock 1 Tbsp balsamic vinegar Kosher salt & ground white pepper, to taste 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 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. 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. blender lid off.

red bell pepper COulis
by Danilo Alfaro



33 of the Healthiest Foods on Earth SI 520

XXII spinaCh

by Yi-Wei Chia

spinaCh Cheese squares

16 ounce cottage cheese 2 large eggs 4 egg whites 1/4 cup chopped green onions 2 ounces shredded sharp cheddar cheese 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 spray a 9-inch square baking pan with non-stick cooking spray. 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. 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.

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.



33 of the Healthiest Foods on Earth SI 520

XXII squash

buTTernuT squash lasagna
by Andrea Nguyen

Ingredients • 1 tablespoon olive oil • 1 (1 1/2 to 2-pound) butternut squash, peeled, seeded, and cut into 1-inch cubes • Salt and freshly ground black pepper • 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

Heat the oil in a heavy large skillet over mediumhigh heat. Add the squash and toss to coat. Sprinkle with salt and pepper. Pour the water into the skillet and 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. and serve.



33 of the Healthiest Foods on Earth SI 520

XXII sTrawberry

sTrawberry salad
by Ellen Wilson

Ingredients 12 ounces strawberries, hulled and cut into 1/4-inch slices Good-quality balsamic vinegar 1/2 lemon, juiced Extra-virgin olive oil 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

Directions 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.



33 of the Healthiest Foods on Earth SI 520

1 (9 inch) unbaked pie crust 2 cups cooked and mashed sweet potatoes 2 eggs 3/4 cup white sugar 1/2 teaspoon salt 1 teaspoon ground cinnamon 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 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 1. Bake sweet potatoes until tender, peel and mash. Make sure all lumps are removed, straining if necessary. 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.

sweeT pOTaTO peCan pie
by Pei-Yi Wong



33 of the Healthiest Foods on Earth SI 520


fresh TOmaTO salsa
by Elizabeth Hill

1 1/2 cup diced fresh tomatoes 1 tbsp diced seeded fresh jalapeno pepper 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

XXII waTermelOn

dilled baby shrimp & waTermelOn napOleOns
by Xiaowen Zhang

Instructions: Mix together the shrimp, mayonnaise and dill. 2 cups cooked baby salad shrimp 2/3 cup mayonnaise 1 tablespoon fresh snipped dill 12 4 inch seeded rounds of watermelon about 1/2 inch thick 4 large cocktail shrimp 4 sprigs of dill Top that with another round of the watermelon and then another layer of the shrimp salad. Top that with another watermelon round. Place a cocktail shrimp on top with a sprig of dill. Repeat to create 4 Napoleons. To serve, place a round of the watermelon on a serving plate and top with a thin layer of the shrimp salad. Chill until ready to serve. Serves 4 Servings:



allspice 36 almond extract 24, 42 arugula 6 asparagus 8 avocado 10, 48 cilantro 10, 32, 45, 48, 66 coconut 40 coconut milk 38 Coconut milk 40 cream 52, 53 cumin 10 Cumin 40 36 balsamic vinegar 54, 62 basil 6, 62 blackberry 12 black pepper 10 black plums 42 blueberries 14 brandy 42 butter 14, 26, 28, 42 button mushrooms 34 leeks 26 lemon 62 Lemon juice 22 lime 48 lime juice 32, 45, 66 Powdered sugar 42 prosciutto 8

Raisins 40 red pepper 10

baking powder 14, 19,

mandarin oranges 36 mango 32 margarine 28 mayonnaise 68 milk 14, 38, 40, 42 mint 38, 45, 62

sage 28 salt 10, 14, 19, 22 shallot 45 shallots 34, 54 shiitake mushroom 34 shortening 19 shrimp 10, 45, 68 soda 19 speck 62 strawberry 62 sugar 14, 19, 45

dill 68

egg 19, 36 eggs 14, 42

Neufchâtel cheese 8 nutmeg 36

fish sauce 45 flour 14, 19, 42

olive oil 28, 54 Olive oil 22 onion 16, 28, 48, 66 orang 10

garlic 22, 66 Ghee 40 ginger 40 green onion 10, 28

cabbage 26 cannellini beans 6 cantaloupe pulp 19 Cardamom 40 carrot 34, 45 Cashew nuts 40 cauliflower 22 celery 16 cherries 24 chicken 45 chicken broth 10 chile peppers 48 Chowari 40

tapioca 24, 38 tarragon 34 tomato 66

papaya 38 peanuts 45 pecans 64 pie 24 Pineapple 40 pineapple juice 10 plain yogurt 10 pomegranate 48 pomelo 45 pork 45, 52, 53 potato 28

halloumi 62

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

jalapeno 66

kale 28 kiwis 12 Kosher salt 54

watermelon 68 white pepper 54


yolk 12

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