RECIPES

Apple Red Bell Pepper 51

by Hanna Jung 4 by Ellen Wilson 52

Artichoke Strawberry 53
by Trish via Allrecipes.com 6 by Pei-Yi Wong 54

Asparagus Sweet potato 55

by Chuanqi Li 8 by Xiaowen Zhang 56

Avocado Watermelon 57
by Julee Rosso 10 by Jane Doe 56

Blackberry
by CM 12

Blueberry
by Eric Garcia 14

Broccoli
by Yiwei Ma 16

Cantaloupe
by John doe 20

Cherry pie
by Megan McGlynn 22

Kale
by Dan Polant 26

Kiwi
by David Quick 28

Mango
by Ellie Schuhmann 30

Mushrooms
OrangeRecipes.org 32

Orange
by Nicole Routhier 34

Papaya
by Maneka Nirmal 36

Pineapple
by Abby Van Bremen 38

Plum
by Andrea Nguyen 40

Pomelo
by Amanda Visconti 42

Pomegranate
by Bo Wang 44

Pomelo
by FeiFei 46

Raspberry
by Elizabeth Hill 48

Tomato
by Danilo Alfaro 50
33 of the Healthiest Foods on Earth SI 520

APPLE

APPLE RASPBERRY
Yield: 2 servings inch rectangle. Cut pastry into two 7 x 10-inch tender. Stir in one tablespoon of jam.
1 sheet (9 1/2 x 10-inch) puff pastry (sold in pieces. Using a ruler to guide pastry wheel, cut To serve, blend yogurt and water. Divide
grocery freezer sections or make your own puff each half into 22 seven-inch t strips about 1/4- mixture between two large serving plates.

VALENTINE CRISP
by Washington Apple Commision
pastry)
1 egg beaten with 1 tablespoon milk
1 tablespoon butter
inch wide.
To make lattice heart, lay 11 pastry strips, 1/8-
inch apart and parallel, across an ungreased
Mound apple slices in center. Dip edges of each
heart into confectioner’s sugar and place atop
apples.
2 Fuji apples, peeled, cored and cut into 1/4-in baking sheet. One by one, weave 11 more To make heart-shaped designs in the sauce, heat
thick slices strips through parallel strips to create lattice remaining jam in microwave for thirty seconds.
2 teaspoons sugar square. Cut out center of lattice with a 4 or Drop dots of jam onto sauce. Drag a toothpick
1/2 teaspoon ground cinnamon 5-inch heart-shaped cookie cutter or stencil and tip through center of each dot to make heart.
3 tablespoons seedless raspberry jam discard trimmings. Refrigerate heart 10 minutes.
1 eight ounce container lowfat vanilla 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
On floured surface, roll puff pastry into 14 x 10- slices, sugar and cinnamon. Cover and cook,
stirring occasionally, for 20 minutes or until

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33 of the Healthiest Foods on Earth SI 520

ARTICHOKE

ARTICHOKES
1/2 lemon Put the lemon, water, parsley, bay leaf, In the meantime, combine yogurt, Digion
6 cups water peppercorns, and thyme in a large pot. Bring to mustard, lemon pepper,wine vinegar, and
4 springs fresh parsley a boil over high heat. While the water is boiling, shallotsin a blender and mix at high speed until

WITH YOGURT
by Hanna Jung
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
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
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
2 large artichokes of each leaf with scissors. Put the artichokes vertically and remove the fuzzy inner chokes.
for the Yogurt Mustard: into the boiling water, cover, and cook until the Arrange the artichoke halves cut side down
1/2 cup plain nonfat yogurt leaves can be pulled from the stem easily, 40 to around the yogurt mustard on the platter.
1 teaspoon Dijon-Stlye mustrard 50 minutes.
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot

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33 of the Healthiest Foods on Earth SI 520
PROSCIUTTO
WRAPPED ASPARAGUS
by Trish via Allrecipes.com
6 7
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel cheese,
softened
12 spears fresh asparagus, trimmed
ASPARAGUS
Preheat oven to 450 degrees Fahrenheit (230
degrees Celcious). Spread prosciutto slices with
Neufchatel cheese. Wrap slices around 2 or 3
asparagus spears. Arrange wrapped spears in a
single layer on a medium baking sheet. Bake 15
minutes in the preheated oven, until asparagus is
tender.
33 of the Healthiest Foods on Earth SI 520
AVOCADO
2 ripe avocados, quartered
1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple juice
SOUP
by Chuanqi Li
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
8 9
AVOCADO
Heat the chicken broth until hot, not boiling. Set green to purplish-black. This is only my opinion,
aside. but if I cannot find Haas avocados, I don’t make
this or any other avocado recipe until I can find
Peel the avocado and remove the seed. Cut
into several pieces, place in the food processor
or blender, and purée. Turn off the blender and
them.
pour in the whipping cream, followed by the hot
chicken broth, cumin, salt, white pepper, sherry
and lemon juice. Pulse a few times, just until
mixture is blended. Taste and add more salt and
pepper, if desired.
Serve immediately, or chill for at least two hours
and serve.
Note: Haas avocados are the ones with the
bumpy skin. As they ripen, they go from dark
33 of the Healthiest Foods on Earth SI 520

BLACKBERRY

BLACKBERRY
1 tablespoon unflavored gelatin 1. Soak the gelatin in the cold water in a 4. Add the egg yolk mixture to the blackberry
2 tablespoons cold water saucepan for 5 minutes. Add the orange juice, mixture and stir until well blended. Whip the
Juice and grated zest of 1 orange grated orange zest, and berries, and bring just to heavy cream to soft peaks and fold gently into

MOUSSE 2 pints blackberries, or 2 bags (10 ounces each)

frozen berries without sugar; reserve 8 to 10
whole berries for garnish
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
the blackberry and egg yolk mixture. Divide
among serving dishes and chill until ready to
serve.
2 egg yolks another minute. 5. Garnish with a few slices of kiwi and a whole
by Julee Rosso 1/2 cup sugar 3. Put the egg yolk mixture in the top of a berry, or with the berries alone.
Sheila Lukins 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, for garnish (optional) room temperature.

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33 of the Healthiest Foods on Earth SI 520

BLUEBERRY

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

MUFFIN 2 large eggs

1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt
by CM 2 1/2 cups large fresh blueberries
1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)
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.
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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BROCCOLI
2 tablespoons butter
1 onion, chopped
1 stalk celery, chopped
SOUP
by Eric Garcia
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
2 cups milk
ground black pepper to taste
14
BROCCOLI
Melt 2 tablespoons butter in medium sized tablespoons butter, stir in flour and add milk.
stock pot, and saute onion and celery until Stir until thick and bubbly, and add to soup.
tender. Add broccoli and broth, cover and Season with pepper and serve.
simmer for 10 minutes.
Pour the soup into a blender, filling the pitcher
no more than halfway full. Hold down the lid
of the blender with a folded kitchen towel, and
carefully start the blender, using a few quick
pulses to get the soup moving before leaving it
on to puree. Puree in batches until smooth and
pour into a clean pot. Alternately, you can use
a stick blender and puree the soup right in the
cooking pot.
In small saucepan, over medium-heat melt 3
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33 of the Healthiest Foods on Earth SI 520

CANTALOUPE

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

BREADby Yiwei Ma
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
too soupy. Set aside.
Mix flour, baking powder, salt and soda, sifting 3
times.
1 lg. egg
1 c. cantaloupe pulp In separate bowl, cream sugar and shortening
until light and fluffy. Add egg and beat well. Add
cantaloupe pulp and mix. Add flour mixture,
1/2 cup at a time, beat until smooth. After each
addition put into well-greased floured pans, 8
x 4 x 2 1/2 inch. Bake in moderate 350 degree
oven for 50 minutes. Serve with whipped cream
or plain.

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33 of the Healthiest Foods on Earth SI 520

CHERRY PIE

CHERRY PIE
1 recipe pastry for a 9 inch double crust pie Preheat oven to 400 degrees F (205 degrees
4 tablespoons quick-cooking tapioca C). Place bottom crust in piepan. Set top crust
1/8 teaspoon salt aside, covered.
by Elliott Manzon 1 cup white sugar
4 cups pitted cherries In a large mixing bowl combine tapioca, salt,
1/4 teaspoon almond extract sugar, cherries and extracts. Let stand 15
1/2 teaspoon vanilla extract minutes. Turn out into bottom crust and dot
1 1/2 tablespoons butter with butter. Cover with top crust, flute edges
and cut vents in top. Place pie on a foil lined
cookie sheet --- in case of drips!

Bake for 50 minutes in the preheated oven, until

golden brown.

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33 of the Healthiest Foods on Earth SI 520
CABBAGE & LEEKS
1 medium green cabbage
3 large leeks
3 tablespoons butter
by Megan McGlynn 1/3 cup vegetable broth
1 teaspoon salt
1/2 teaspoon ground black pepper
22
GREEN CABBAGGE
Trim leeks and slice into 1 to 1 1/2-inch lenghs.
Cut the rounds into thin strips. Soak in cold
water to loosen any soil that may be adhering
to them, then rinse well. Cut the cabbage into
6 wedges; remove core pieces. Thinly slice the
cabbage wedges crosswise. Toss the drained
leeks with the cabbage. Heat butter over
medium heat in a large skillet. Add leeks and
cabbage and saute for 8 minutes. Add broth,
salt, and pepper and simmer, covered, until the
cabbage is cooked but still somewhat crunchy.
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33 of the Healthiest Foods on Earth SI 520

KALE

MASHED-POTATO
12 cups water Bring water to a boil in a Dutch oven; add kale. mixture, onion mixture, green onions, and
1 bunch kale, trimmed (about 4 ounces) Cover and cook over medium heat 5 minutes pepper. Remove from heat; cool slightly. Divide
2 2/3 cups (1-inch) cubed Yukon gold or red or until tender. Remove kale with a slotted potato mixture into 8 equal portions, shaping

CAKES WITH potato (about 1 pound)

3/4 teaspoon salt, divided
spoon, reserving cooking liquid. Chop kale and
set aside.
each into a 1/2-inch-thick patty. Place patties on
a baking sheet coated with cooking spray. Bake

ONIONS AND KALE

1 tablespoon olive oil at 400° for 20 minutes.
1 tablespoon butter or stick margarine Add potato to reserved cooking liquid in pan;
3 cups diced onion bring to a boil. Reduce heat, and simmer 10 Preheat broiler.
by Michael Perry 2 tablespoons chopped fresh sage minutes or until tender. Drain; partially mash
1/4 cup sliced green onions potatoes. Stir in kale and 1/4 teaspoon salt. Broil patties for 5 minutes or until browned.
1/4 teaspoon freshly ground black pepper Preheat oven to 400°. Garnish with sage sprigs, if desired.
Cooking spray
Sage sprigs (optional) Heat oil and butter in a large nonstick skillet
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

KIWI
24 kiwis, peeled and mashed In a large saucepan, combine 3 cups mashed high heat, then carefully lower the jars into the
3/4 cup pineapple juice kiwi, pineapple juice, lemon juice and apples. pot using a holder. Leave a 2 inch space between
1/4 cup fresh lemon juice Bring to a boil and then add the sugar; stir the jars. Pour in more boiling water if necessary

JAM
by Dan Polant
3 apples, unpeeled and halved
4 cups white sugar
to dissolve, reduce heat and simmer for 30
minutes.
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.
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

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33 of the Healthiest Foods on Earth SI 520

MANGO

MANGO
2 cups brown rice Prep Time:
4 cups water 5 Min
1 tablespoon fresh lime juice Cook Time:

LIME RICE
by David Quick
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes
50 Min
Ready In:
55 Min
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.

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33 of the Healthiest Foods on Earth SI 520
WILD
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
MUSHROOM 2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
SOUP
Cooking spray
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
by Ellie Schuhmann caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt
30
MUSHROOMS
Heat butter and oil in a large nonstick skillet minutes. Stir in sherry and remaining ingredients.
over medium-high heat. Add celery, shallots, and 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 30
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33 of the Healthiest Foods on Earth SI 520

ORANGE

ORANGE
10 oz of mandarin oranges, drained. Preheat your oven to 350°F (175°C).
1 medium egg, slightly beaten. Sift the flour with all of the other dry
1 ½ cup of flour. ingredients.

MUFFIN
OrangeRecipes.org
½ cup of sugar.
½ cup of butter.
¼ cup of milk.
Add the butter.
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until just
1 ¾ teaspoon of baking powder. moistened.
½ teaspoon of salt. Fold in the mandarin orange pieces.
¼ teaspoon of allspice. Fill greased muffin tins about three-quarters full.
¼ teaspoon of nutmeg. Bake for 25 minutes.
Serve as desired. and serve.

32 33
33 of the Healthiest Foods on Earth SI 520
YIN YANG PAPAYA
1 cup canned unsweetened coconut milk, stirred
3/4 cup milk
3 Tablespoons sugar
by Nicole Routhier 2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
Fresh mint sprigs, for garnish
34
PAPAYA
Combine the coconut milk, milk, sugar, and
tapioca in a medium-size saucepan, and bring
to a boil over high heat. Reduce the heat to
low and simmer, stirring frequently, until the
tapioca is translucent and the mixture is slightly
thickened, about 5 minutes. Do not overcook;
the mixture will continue to set as it cools. Stir
in the vanilla extract.
Let the tapioca cool. Cover and refrigerate until
it is well chilled, at least 1 hour.
Halve the papayas and remove the seeds. With
a spoon, scoop out the flesh and place it in a
blender or food processor. Process the papaya
to a puree. (There should be about 2 cups of
puree.) Cover and refrigerate until well chilled,
at least 1 hour.
To serve, spoon the tapioca pudding into 1 side
of each soup bowl, then add the papaya puree
on the other side, forming a yin-yang pattern.
Garnish with a mint sprig and serve at once.
Yield: 4 servings
Recipe Source: Nicole Routhier’s Fruit
Cookbook by Nicole Routhier (Workman
Publishing)
Reprinted with permission.
35
33 of the Healthiest Foods on Earth SI 520

PINEAPPLE

PINEAPPLE
Pineapple(ripe) - 1 no Method: Tips:
(cut into small pieces) Boil the pineapple pieces in a thick bottom pan, 1) If u r using tinned coconut milk, avoid the
Sugar - 300 gm along with a little water. When the pineapple is three steps of extract milk.

PAYASAM
by Maneka Nirmal
Coconut milk - 2 tins
(or u can extract the milk from two grated
coconuts by taking 1st, 2nd and 3rd extracts)
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
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
Ghee - 25 gm the third extract of the milk and boil it. Add the second tin of coconut milk.
Raisins(Onakka munthiri) - 50 gm second extract followed by the first extract. 2) I normally add one cup water to one tin
Cashew nuts - 50 gm When the first extract begins to boil, add the coconut milk to dilute it. But u can use more
Cumin(Jeerakam) powder - 1 tsp washed chowari. When the chowari is cooked or less according to the thickness and quality of
Dried ginger powder – 1 tsp and payasam is nicely done, remove from flame. the milk.
Cardamom(Elakka) - 4 nos Add the fried cashewnuts and raisins. Sprinkle
(powdered) the powdered ingredients and mix well. Close
Chowari - 50 gm the pan with a lid to keep the yummy flavor

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33 of the Healthiest Foods on Earth SI 520

PLUM

PLUM
1 pound of black plums, pitted Preheat your oven to 400ºF, making sure your Bake for about 35 minutes, until the custard is
2 tablespoons of brandy rack is in the middle. Butter a 2-qt glass baking/ a light golden brown, puffed, and set (check by
1 tablespoon of sugar lasagna dish. inserting a toothpick into the center and make

CLAFOUTIS
by Abby Van Bremen
1/2 cup of sugar
4 eggs
1 cup of milk
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
sure it comes out relatively clean).
Let the dish set for about 15 minutes--it will
shrink down and the custard will become
3 tablespoons of butter, melted minutes at room temperature. denser. Dust with powdered sugar and serve by
1/2 cup of flour Using a slotted spoon, toss the plums into the cutting into brownie-sized squares.
1/4 teaspoon of salt baking dish, spreading them out evenly. Do not
1/2 teaspoon of vanilla extract rinse the bowl just yet!
1/8 teaspoon of almond extract Pour the leftover juices into a blender, adding
Powdered sugar in the eggs, milk, melted and cooled butter, salt,
flour, vanilla and almond extract, as well as the
sugar.
Blend briefly (just until all of the ingredients are
combined) and then pour over plums.

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33 of the Healthiest Foods on Earth SI 520

POMELO

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

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

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33 of the Healthiest Foods on Earth SI 520

POMEGRANATE

POM
1/4 cup minced onion Combine the onion with the juice of 2 limes in Top with the remaining pomegranate seeds and
2 limes, juiced a small bowl; allow the onion to soak in the lime garnish with the cilantro sprig to serve.
2 serrano chile peppers, or to taste juice for 2 hours.

GUAC
by Amanda Visconti
salt to taste
4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
Strain through a fine-mesh sieve and discard the
lime juice. Set the onions aside.
1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish 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

PUMPKIN

PUMPKIN
3 eggs Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:
1 cup sugar beat in sugar. Stir in pumpkin and lemon juice. 1. Cut each slice of cake and sprinkle with
2/3 cup pumpkin Combine and sift flour and remaining dry cinnamon. Arrange on a plate and serve.

CAKE ROLL
by Bo Wang
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder
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
2. Goes very well with Thanksgiving or
Christmas dinner.

2 tsp. cinnamon with waxed paper. Bake for 10-15 minutes at Storage suggestions:
1 tsp. ginger 375 degrees. Cover and store in refrigerator for up to 3 days.
1/2 tsp. nutmeg Loosen edges with a knife, then turn onto a Keeps well in freezer for 1 week.
1/2 tsp. salt towel sprinkled with powdered sugar. Roll towel
1 cup powdered sugar and cake together.
1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter Combine all filling ingredients and beat until
1/2 tsp. vanilla fluffy. Unroll cake and spread filling over cake.
1/3 cup nuts, if desired Top with nuts and roll. Chill.

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33 of the Healthiest Foods on Earth SI 520

RASPBERRY

RASBERRY
1 1/2 cups white sugar In a saucepan over medium heat, combine the
1 tablespoon water sugar, water, and raspberries. Cook, stirring
3 cups fresh raspberries carefully so as not to damage the berries, until

SUMMER PUDDING by FeiFei

6 slices white bread
1 cup whipped cream
1 1/2 cups white sugar
the mixture is hot, and the sugar is dissolved. Set
aside to cool slightly.

1 tablespoon water Line a 1 quart bowl with 5 slices of bread. Pour

3 cups fresh raspberries
the raspberry mixture over the bread, and place
6 slices white bread
the last slice of bread on top. Cover the bowl
1 cup whipped cream
loosely with plastic wrap. Place a weight on
top of the bowl (canned goods work well), and
refrigerate overnight.

The next day, remove plastic wrap, and invert

onto a plate. Serve chilled, with whipped cream
on the side.

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33 of the Healthiest Foods on Earth SI 520

TOMATO

FRESH TOMATO
1 1/2 cup diced fresh tomatoes In medium bowl, combine all ingredients. Let
1 tbsp diced seeded fresh jalapeno pepper stand, covered, at room temperature for 30
3 tbsp finely diced onion minutes.

SALSA
by Elizabeth Hill
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime juice
1 clove garlic, minced
1/4 tsp salt

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33 of the Healthiest Foods on Earth SI 520

RED BELL PEPPER

RED BELL PEPPER

2-3 large red, yellow or orange bell peppers Remove the core, seeds and membranes from the blender lid off.
2 oz. extra virgin olive oil the peppers and roughly chop them. Heat a
2 Tbsp. chopped shallots heavy-bottomed sauté pan over medium heat Start on a slow speed with the lid slightly

COULIS
by Danilo Alfaro
¼ cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste
for a minute, then add the olive oil and heat for
another minute.
ajar to vent any steam, then seal the lid and
increase the blending speed. Add vinegar, adjust
consistency with remaining stock, and season to
Add the shallots and sauté for a minute or two taste with Kosher salt and white pepper.
or until they’re slightly translucent. Reduce heat
to low, add the chopped pepper. Cover and
sweat for about 15 minutes or until tender. Add
a couple of tablespoons of stock and cook for
another minute or two. Remove from heat and
purée in a blender.

Tip: Use care when processing hot items in a

blender as the hot steam can sometimes blow

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33 of the Healthiest Foods on Earth SI 520

STRAWBERRY

STRAWBERRY
Ingredients Directions Preheat a large nonstick frying pan to medium
12 ounces strawberries, hulled and cut into 1/4- Most people think of strawberries as something hot and add a splash of olive oil. Press a basil leaf
inch slices they’d only eat for dessert, but they work so onto each slice of halloumi. Place the slices, leaf

SALAD
by Ellen Wilson
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil
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
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.
Sea salt and freshly ground black pepper you can get it from all good supermarkets. It’s Get yourself 4 plates and place a couple of
Olive oil like a chewy feta but one you can cook with. pieces of the crispy halloumi on each. Put the
A few sprigs fresh basil, leaves picked When fried or broiled it goes all crispy on mint, the rest of the basil leaves and the salad
9 ounces halloumi cheese, cut into 8 thin slices the outside and soft and slightly chewy on the leaves into the bowl with the strawberries
A few sprigs fresh mint, leaves picked inside. A brilliant thing to eat. and toss together. Pile some of the strawberry
A handful mixed salad leaves, washed and spun In a bowl, drizzle the sliced strawberries with a mixture in the middle of each plate and drape
dry good splash of balsamic vinegar, the lemon juice the speck over the top. Finish with more salad
8 slices speck and some extra-virgin olive oil. Season with salt leaves. To serve, drizzle with balsamic vinegar
and pepper. This will draw out and flavor the and extra-virgin olive oil.
lovely strawberry juices.

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33 of the Healthiest Foods on Earth SI 520
SWEET POTATO
1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes
2 eggs
PECAN PIE
by Pei-Yi Wong
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
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SWEET POTATO
1. Bake sweet potatoes until tender, peel and to cover top. Broil 5 inches below heat until
mash. Make sure all lumps are removed, straining mixture begins to bubble, about 3 minutes.
if necessary. Watch carefully, if cooked too long, top will turn
2. Lightly beat eggs. Blend together eggs and
sweet potatoes. Stir in sugar, salt, cinnamon,
syrupy. Cool on rack.
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 pie
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33 of the Healthiest Foods on Earth SI 520

WATERMELON

DILLED BABY
2 cups cooked baby salad shrimp Mix together the shrimp, mayonnaise and dill.
2/3 cup mayonnaise Chill until ready to serve.
1 tablespoon fresh snipped dill

SHRIMP & 12 4 inch seeded rounds of watermelon

about 1/2 inch thick
To serve, place a round of the watermelon on
a serving plate and top with a thin layer of the

WATERMELON
4 large cocktail shrimp shrimp salad.
4 sprigs of dill
Top that with another round of the watermelon

NAPOLEONS
by Xiaowen Zhang
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.

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