A Recipe For Longevity: Contents

A Recipe For Longevity: 33 Of The Healthiest PINEAPPLE 41

33 Of The Healthiest
Foods On Earth 1 PAYASAM 41
Contents 2 Plum 43
Apple Raspberry Valentine Crisp 3 Clafoutis 43

Foods On Earth Artichokes 5

with Yogurt 5
Pomelo 45
salad 45
arugula 7 Pom 47
Is it possible to live to 125 or maybe 150? It’s certainly a possibility, as discussed on Oprah
salad 7 Guac 47
Winfrey’s recent show on longevity. She visited me at my farm to learn how, at 86, I am enjoying
Prosciutto 9 Pumpkin 49
the robust health, energy, and mental creativity of someone many decades younger. My secret:
Wrapped asparagus 9 cake roll 49
large quantities of fruit and vegetables, plus an hour of daily exercise.
Avocado 11 Rasberry 51
soup 11 summer 51
No pills, not even aspirin, and certainly no supplements ever enter my mouth -- everything I
blackberry 13 pudding 51
need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and
mousse 13 Red Bell Pepper Coulis 53
vegetables every week. Even though I am Chairman and Owner of Dole Food Company, I do
blueberry 15 Spinach Cheese Squares 55
most of my own grocery shopping, and even took Oprah on an impromptu trip to Costco, in a
muffin 15 butternut 57
day that included bike riding, exercise in the gym, and juicing vegetables in the kitchen. Oprah
BROCCOLI 17 Squash 57
marveled at how much I eat, and yet never gain a pound. In fact, I expend a lot of energy in
Soup 17 Lasagna 57
my 50-60 minutes of cardio and strength training every day. Plus there’s the fact that fruit and
CANTALOUPE 19 Straw- 59
vegetables tend to be lower in calories, but higher in filling fiber and other nutrients that help you
BREAD 19 Berry 59
feel satisfied.
SPICY CARROT SOUP 21 salad 59
ROASTED Cauli 23 sweet 61
By eating many fruits and vegetables in place of fast food and junk food, people could avoid
Flower 23 potato 61
obesity. Obesity accelerates aging even faster than smoking, according to scientific research.
Cherry Pie 25 pecan pie 61
Cabbage & Leeks 27 Fresh tomato 63
We created the North Carolina Research Campus to study the health benefits of fruits and
Mashed-Potato Cakes with Onions and Kale 29 salsa 63
vegetables. It is the only campus in the world encompassing eight universities all working
KiwI Jam 31 Dilled Baby ShrimP & Watermelon
together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill,
Mango Lime Rice 33 Napoleons 65
NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University,
wild 35 Index 67
UNC Greensboro and Appalachian State University. We’ve gathered a comprehensive array
Mushroom 35 Index, cont. 68
of famous scientists and scientific equipment under one roof, including a two-story, 950
soup 35
megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the
Orange 37
world and will help us look at both plant and human cells at the most minute level. We are
Muffin 37
constantly doing research on all fruit and vegetables, including the ones listed below, which are
Yin Yang Papaya 39
the mainstay of my diet.

1 2
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 in

On floured surface, roll puff pastry into 14
x 10-inch rectangle. Cut pastry into two 7 x
10-inch pieces. Using a ruler to guide pastry
add apple slices, sugar and cinnamon.
Cover and cook, stirring occasionally,
for 20 minutes or until tender. Stir in one

Raspberry grocery freezer sections or make your own

puff pastry)
wheel, cut each half into 22 seven-inch long
strips about 1/4-inch wide.
tablespoon of jam.
To serve, blend yogurt and water. Divide

Valentine
1 egg beaten with 1 tablespoon milk To make lattice heart, lay 11 pastry strips, mixture between two large serving plates.
1 tablespoon butter 1/8-inch apart and parallel, across an Mound apple slices in center. Dip edges of
2 Fuji apples, peeled, cored and cut into ungreased baking sheet. One by one, each heart into confectioner’s sugar and

Crisp 1/4-in thick slices

2 teaspoons sugar
1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
weave 11 more strips through parallel
strips to create lattice square. Cut out
center of lattice with a 4 or 5-inch heart-
place atop apples.
To make heart-shaped designs in the sauce,
heat remaining jam in microwave for thirty
shaped cookie cutter or stencil and discard seconds. Drop dots of jam onto sauce. Drag

by Washington Apple 1 eight ounce container lowfat vanilla yogurt trimmings. Refrigerate heart 10 minutes. a toothpick tip through center of each dot to
1/4 cup water Heat oven to 400 deg. F. Brush hearts with make heart.
Commision Confectioner’s sugar egg mixture and bake 15 minutes or until
golden brown. In skillet, melt butter and

3 4
 33 of the Healthiest Foods on Earth SI 520
Artichokes 1/2 lemon
6 cups water
4 springs fresh parsley
with Yogurt 1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
2 large artichokes
by Hanna Jung 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
5 5
II
Artichoke
Put the lemon, water, parsley, bay leaf,
peppercorns, and thyme in a large pot.
Bring to a boil over high heat. While the
water is boiling, prepare the artichokes
Slice 1/4 inch off the top of each artichoke.
Cut the stems off each, flush with the base,
and clip the sharp point at the tip of each
leaf with scissors. Put the artichokes into
the boiling water, cover, and cook until the
leaves can be pulled from the stem easily,
40 to 50 minutes.
In the meantime, combine yogurt, Digion
mustard, lemon pepper,wine vinegar, and
shallotsin a blender and mix at high speed
until smooth. Transfer the dressing to a
small serving bowl and place it in the center
of a large platter.
When the artichokes are done, slice them
in half vertically and remove the fuzzy inner
chokes. Arrange the artichoke halves cut
side down around the yogurt mustard on the
platter.
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33 of the Healthiest Foods on Earth SI 520

III
Arugula

arugula 2 tablespoons olive oil

2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
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,
2. Arrange the arugula on a serving
platter. Spoon the bean mixture over the
arugula. Top with the shaved Parmesan

salad 3 tablespoons white wine

1 teaspoon dried sage
wine, sage, and thyme; increase the
heat to medium-high and simmer 2 to
cheese if desired.

1 teaspoon dried thyme 3 minutes. Stir in the cannellini beans

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

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 33 of the Healthiest Foods on Earth SI 520

IV
Asparagus

Prosciutto 1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese,
softened
Preheat oven to 450 degrees Fahrenheit
(230 degrees Celcious). Spread prosciutto

Wrapped 12 spears fresh asparagus, trimmed slices with Neufchatel cheese. Wrap slices
around 2 or 3 asparagus spears. Arrange

asparagus
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
1/4 cup chopped green onion
soup 2 tablespoons fresh orange or pineapple
juice
1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt
by Chuanqi Li 1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
1/8 teaspoon ground cumin
3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices
11
V
Avocado
Heat the chicken broth until hot, not boiling.
Set aside.
bumpy skin. As they ripen, they go from
dark green to purplish-black. This is only my
opinion, but if I cannot find Haas avocados,
Peel the avocado and remove the seed.
Cut into several pieces, place in the food
I don’t make this or any other avocado
recipe until I can find them.
processor or blender, and purée. Turn
off the blender and pour in the whipping
cream, followed by the hot chicken broth,
cumin, salt, white pepper, sherry and lemon
juice. Pulse a few times, just until mixture
is blended. Taste and add more salt and
pepper, if desired.
Serve immediately, or chill for at least two
hours and serve.
Note: Haas avocados are the ones with the
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 33 of the Healthiest Foods on Earth SI 520

VI
Blackberry

blackberry 1 tablespoon unflavored gelatin

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

mousse 2 pints blackberries, or 2 bags (10 ounces

each) frozen berries without sugar; reserve
bring just to a boil, stirring. Cool to room
temperature.
blended. Whip the heavy cream to soft
peaks and fold gently into the blackberry
8 to 10 whole berries for garnish 2. Beat the egg yolks and sugar in a bowl and egg yolk mixture. Divide among serving
2 egg yolks until pale yellow. Add the Cointreau and dishes and chill until ready to serve.
by Julee Rosso 1/2 cup sugar beat for another minute. 5. Garnish with a few slices of kiwi and a

Sheila Lukins 2 tablespoons Cointreau

2 cups heavy cream
3. Put the egg yolk mixture in the top of a
double boiler over simmering water. Stir
whole berry, or with the berries alone.

2 kiwis, peeled and sliced, for garnish until slightly thickened and hot to the touch.
(optional) Cool to room temperature.

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33 of the Healthiest Foods on Earth SI 520

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 fluffy; add eggs, one at a time, beating after cups 3/4 full. Sprinkle sugar on top of unbaked
2 large eggs each addition. In a second bowl, combine all dry muffins (we like to use Turbinado sugar for
1/2 cup milk ingredients. (You can use an electric mixer to sprinkling the tops). Bake at 375°F for 25-30
2 teaspoons baking powder combine the dry ingredients thoroughly at this minutes. Cool in pan. Run a knife around the

by CM
1/2 teaspoon salt
2 1/2 cups large fresh blueberries
1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)
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.
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
1 stalk celery, chopped
Soup 3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
by Eric Garcia 2 cups milk
ground black pepper to taste
17
VIII
broccoli
Melt 2 tablespoons butter in medium sized
stock pot, and saute onion and celery until
tender. Add broccoli and broth, cover and
3 tablespoons butter, stir in flour and add
milk. Stir until thick and bubbly, and add to
soup. 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
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 33 of the Healthiest Foods on Earth SI 520

ix
CANTALOUPE

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

BREAD 1/4 tsp. soda

1/3 c. shortening
grind, will be too soupy. Set aside.
Mix flour, baking powder, salt and soda,
2/3 c. sugar sifting 3 times.
1 lg. egg
by Yiwei Ma 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

X
CARROT

SPICY 5 cups chicken stock or low-sodium broth

1 pound carrots, coarsely chopped
2 medium celery ribs, coarsely chopped
In a large pot, combine the stock with the
carrots, celery, onion, leek, potato, cumin,
paprika and cayenne and bring to a boil.

CARROT 1 large onion, coarsely chopped

1 leek, white and tender green parts only,
Cover and simmer over low heat until the
vegetables are tender, about 15 minutes.

SOUP
coarsely chopped Working in batches, puree the soup in a
1 small baking potato (6 ounces), peeled blender or food processor, then return to the
and coarsely chopped pot. Stir in the buttermilk and season with
11/2 teaspoons ground cumin salt and pepper. Reheat gently. Ladle into
1 teaspoon sweet paprika bowls, sprinkle with the parsley and serve.

by 1/4 teaspoon cayenne pepper

1 cup low-fat buttermilk or yogurt
Notes
One Serving: 115 calories, 1.0 gm total fat,
Andrew J. Powning Salt and freshly ground pepper 0.5 gm saturated fat, 18 gm carb.
2 tablespoons coarsely chopped flat-leaf
parsley

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 33 of the Healthiest Foods on Earth SI 520

XI
Cauliflower

ROASTED 1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely
minced
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.

Cauli Lemon juice (from 1/2 or a whole lemon)

Olive oil
Squeeze lemon juice over cauliflower and
drizzle each piece with olive oil. Sprinkle

Flower
Coarse salt and freshly ground black pepper with salt and pepper. If the oven hasn’t
Parmesan cheese reached 400°F yet, set aside until it has.

2 Place casserole in the hot oven,

http://simplyrecipes.com/ uncovered, for 25-30 minutes, or until the

top is lightly brown. Test with a fork for
recipes/roasted_cauli- desired doneness. Fork tines should be able
to easily pierce the cauliflower. Remove
flower/ from oven and sprinkle generously with
Parmesan cheese. Serve immediately.

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33 of the Healthiest Foods on Earth SI 520

XII
Cherry pie

Cherry 1 recipe pastry for a 9 inch double crust pie

4 tablespoons quick-cooking tapioca
1/8 teaspoon salt
Preheat oven to 400 degrees F (205
degrees C). Place bottom crust in piepan.
Set top crust aside, covered.

Pie 1 cup white sugar

4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
by Elliott Manzon 1 1/2 tablespoons butter
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

XIiI
Green
Cabbagge

Cabbage 1 medium green cabbage

3 large leeks
3 tablespoons butter
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

& Leeks 1/3 cup vegetable broth

1 teaspoon salt
be adhering to them, then rinse well. Cut
the cabbage into 6 wedges; remove core
1/2 teaspoon ground black pepper pieces. Thinly slice the cabbage wedges
crosswise. Toss the drained leeks with the
by Megan McGlynn 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

XIV
kale

Mashed- 12 cups water

1 bunch kale, trimmed (about 4 ounces)
2 2/3 cups (1-inch) cubed Yukon gold or
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
13 minutes or until browned. Combine
potato mixture, onion mixture, green onions,
and pepper. Remove from heat; cool

Potato red potato (about 1 pound)

3/4 teaspoon salt, divided
a slotted spoon, reserving cooking liquid.
Chop kale and set aside.
slightly. Divide potato mixture into 8 equal
portions, shaping each into a 1/2-inch-

Cakes with
1 tablespoon olive oil thick patty. Place patties on a baking sheet
1 tablespoon butter or stick margarine Add potato to reserved cooking liquid in coated with cooking spray. Bake at 400° for
3 cups diced onion pan; bring to a boil. Reduce heat, and 20 minutes.

Onions and 2 tablespoons chopped fresh sage

1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
simmer 10 minutes or until tender. Drain;
partially mash potatoes. Stir in kale and 1/4
teaspoon salt.
Preheat broiler.

Kale Cooking spray

Sage sprigs (optional)
Preheat oven to 400°. Broil patties for 5 minutes or until browned.
Garnish with sage sprigs, if desired.
Heat oil and butter in a large nonstick skillet
over medium-high heat. Add 1/2 teaspoon
by Michael Perry salt, diced onion, and chopped sage. Cook

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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
by Dan Polant
1/4 cup fresh lemon juice
3 apples, unpeeled and halved
4 cups white sugar
31
Xv
Kiwi
In a large saucepan, combine 3 cups
mashed kiwi, pineapple juice, lemon juice
a boil over high heat, then carefully lower
the jars into the pot using a holder. Leave a
and apples. Bring to a boil and then add 2 inch space between the jars. Pour in more
the sugar; stir to dissolve, reduce heat and boiling water if necessary until the water
simmer for 30 minutes. level is at least 1 inch above the tops of the
Sterilize the jars and lids in boiling water for jars. Bring the water to a full boil, cover the
at least 5 minutes. Pack the jam into the hot, pot, and process for 10 minutes.
sterilized jars, filling the jars to within 1/4
inch of the top. Run a knife or a thin spatula
around the insides of the jars after they
have been filled to remove any air bubbles.
Wipe the rims of the jars with a moist paper
towel to remove any food residue. Top with
lids, and screw on rings.
Place a rack in the bottom of a large
stockpot and fill halfway with water. Bring to
32
33 of the Healthiest Foods on Earth SI 520

XVI
Mango

Mango 2 cups brown rice

4 cups water
1 tablespoon fresh lime juice
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;

Lime Rice 1/2 cup chopped fresh cilantro

1 mango, peeled, pitted, and cut into 1/2
simmer until the rice is tender and the liquid
has been absorbed, 45 to 50 minutes.
inch cubes Stir the cilantro and mango into the cooked
rice to serve.
by David Quick

33 34
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
caps
by Ellie Schuhmann
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
35
XVII
mushrooms
Heat butter and oil in a large nonstick skillet medium heat. Cover, reduce heat, and
over medium-high heat. Add celery, shallots, simmer 30 minutes. Stir in sherry and
and carrot; sauté 3 minutes or until lightly remaining ingredients. Simmer, uncovered,
browned. Spoon vegetable mixture into a
medium bowl.
5 minutes.
Coat pan with cooking spray. Add button
mushrooms; sauté 3 minutes or until
lightly browned. Add button mushrooms to
vegetable mixture. Coat pan with cooking
spray. Add shiitake mushrooms; sauté
3 minutes or until lightly browned. Add
shiitake mushrooms to vegetable mixture.
Combine vegetable mixture and broth in
a medium saucepan; bring to a boil over
36
33 of the Healthiest Foods on Earth SI 520

XVIII
Orange

Orange 10 oz of mandarin oranges, drained.

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

Muffin ½ cup of sugar.

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

37 38
33 of the Healthiest Foods on Earth SI 520

Xix
Papaya

Yin Yang 1 cup canned unsweetened coconut milk,

stirred
3/4 cup milk
Combine the coconut milk, milk, sugar, and
tapioca in a medium-size saucepan, and
bring to a boil over high heat. Reduce the
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 3 Tablespoons sugar

2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2
by Nicole Routhier pounds)
Fresh mint sprigs, for garnish
heat to low and simmer, stirring frequently,
until the tapioca is translucent and the
papaya puree on the other side, forming a
yin-yang pattern. Garnish with a mint sprig
mixture is slightly thickened, about 5 and serve at once.
minutes. Do not overcook; the mixture will
continue to set as it cools. Stir in the vanilla Yield: 4 servings
extract.
Let the tapioca cool. Cover and refrigerate Recipe Source: Nicole Routhier’s Fruit
until it is well chilled, at least 1 hour. Cookbook by Nicole Routhier (Workman
Halve the papayas and remove the seeds. Publishing)
With a spoon, scoop out the flesh and place
it in a blender or food processor. Process Reprinted with permission.
the papaya to a puree. (There should
be about 2 cups of puree.) Cover and

39 40
33 of the Healthiest Foods on Earth SI 520

XX
PINEAPPLE

PINEAPPLE Pineapple(ripe) - 1 no
(cut into small pieces)
Sugar - 300 gm
Method:
Boil the pineapple pieces in a thick bottom
the pan with a lid to keep the yummy flavor

PAYASAM Coconut milk - 2 tins

(or u can extract the milk from two grated
pan, along with a little water. When the
pineapple is done, add the ghee and fry it
coconuts by taking 1st, 2nd and 3rd well.
extracts) Add sugar and fry. Make sure that there
by Maneka Nirmal Ghee - 25 gm is no crumbs or lumps. When it is nicely
Raisins(Onakka munthiri) - 50 gm done, add the third extract of the milk and
Cashew nuts - 50 gm boil it. Add the second extract followed
Cumin(Jeerakam) powder - 1 tsp by the first extract. When the first extract
Dried ginger powder – 1 tsp begins to boil, add the washed chowari.
Cardamom(Elakka) - 4 nos When the chowari is cooked and payasam
(powdered) is nicely done, remove from flame. Add the
Chowari - 50 gm fried cashewnuts and raisins. Sprinkle the
powdered ingredients and mix well. Close
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.

41 42
33 of the Healthiest Foods on Earth SI 520
Plum 1 pound of black plums, pitted
2 tablespoons of brandy
1 tablespoon of sugar
Clafoutis 1/2 cup of sugar
4 eggs
1 cup of milk
3 tablespoons of butter, melted
by Abby Van Bremen 1/2 cup of flour
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar
43
XXI
Plum
Preheat your oven to 400ºF, making sure
your rack is in the middle. Butter a 2-qt
glass baking/lasagna dish.
Bake for about 35 minutes, until the custard
is a light golden brown, puffed, and set
(check by inserting a toothpick into the
Cut each of the plums into eighths and
toss them with the brandy and sugar in a
center and make sure it comes out relatively
clean).
medium bowl, letting them sit for about 15 Let the dish set for about 15 minutes--it will
minutes minutes at room temperature. shrink down and the custard will become
Using a slotted spoon, toss the plums into denser. Dust with powdered sugar and
the baking dish, spreading them out evenly. serve by cutting into brownie-sized squares.
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.
44
33 of the Healthiest Foods on Earth SI 520
Pomelo 1/2 teaspoon salt
1/2 pound large or jumbo shrimp, deveined
1/4 pound boneless skinless chicken breast or
salad boneless pork chop, or ¾ to 1 cup matchstick-cut gio
1 medium pomelo
1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
by Andrea Nguyen 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
45
XXII
Pomelo
Put the salt in a small saucepan and fill 2/3
with water. Bring to a boil and then add the
shrimp. As soon as they’ve curled up, remove
them with a slotted spoon and set aside to
cool. Return the water to a boil and add the
chicken or pork chop. When bubbles form at
the rim, turn off the heat, cover and let sit for
20 minutes to cook the flesh. Remove and set
aside to cool. (If you’re using the Vietnamese
sausage, skip this step be cause it’s already
cooked.) Cut the shrimp in the diagonal into
large pieces that will blend well with the
pomelo and other ingredients. Hand shred
the chicken or cut the pork into julienne. Set
aside. Cut off one end of the pomelo to reveal
its fleshy pith. Then use your fingers and knife
to remove the pith so that all that’s remaining
is the white covered flesh. Pry the pomelo
open and split into two parts. Then use a
knife, scissors and your fingers to peel away
the skin from each segment and remove the
flesh. Separate the flesh into bite size pieces
and deposit in a bowl. For the dressing,
combine fish sauce, lime juice, water, sugar
and chile garlic sauce in a small bowl and stir
to dissolve the sugar. Right before serving,
add the shrimp, chicken or pork, carrot, mint,
cilantro, peanuts and shallot to the pomelo.
Toss with your fingers or tongs to combine
well. Add the dressing and toss. Taste and
adjust the flavors, as needed. Transfer to a
plate, leaving any liquid behind and serve.
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33 of the Healthiest Foods on Earth SI 520
Pom 1/4 cup minced onion
2 limes, juiced
2 serrano chile peppers, or to taste
Guac salt to taste
4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
1/4 cup pomegranate seeds, divided
by Amanda Visconti 1 sprig cilantro for garnish
47
XXIIi
PomegranatE
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.
seeds into the avocado mixture.
Top with the remaining pomegranate seeds
and garnish with the cilantro sprig to serve.
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
48
33 of the Healthiest Foods on Earth SI 520

XXIV
Pumpkin

Pumpkin
3 eggs Beat eggs on high speed 5 minutes.
1 cup sugar Gradually beat in sugar. Stir in pumpkin and Serving Suggestions:
2/3 cup pumpkin lemon juice. 1. Cut each slice of cake and sprinkle with

cake
1 tsp. lemon juice Combine and sift flour and remaining dry cinnamon. Arrange on a plate and serve.
3/4 cup flour ingredients (not the nuts). Fold the flour 2. Goes very well with Thanksgiving or
1 tsp. baking powder mixture into the pumpkin-egg mixture. Christmas dinner.

roll
2 tsp. cinnamon Spread in a 15”x 10” pan or 12” x 18” lined
1 tsp. ginger with waxed paper. Bake for 10-15 minutes Storage suggestions:
1/2 tsp. nutmeg at 375 degrees. Cover and store in refrigerator for up to 3
1/2 tsp. salt Loosen edges with a knife, then turn onto a days. Keeps well in freezer for 1 week.

by Bo Wang 1 cup powdered sugar

1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter
1/2 tsp. vanilla
1/3 cup nuts, if desired
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.

49 50
33 of the Healthiest Foods on Earth SI 520

XXV
raspberry

Rasberry 1 1/2 cups white sugar

1 tablespoon water
In a saucepan over medium heat,

combine the sugar, water, and

and refrigerate overnight.

The next day, remove plastic wrap, and

summer 3 cups fresh raspberries
6 slices white bread raspberries. Cook, stirring carefully invert onto a plate. Serve chilled, with

pudding 1 cup whipped cream so as not to damage the berries, until

the mixture is hot, and the sugar is

whipped cream on the side.

dissolved. Set aside to cool slightly.

by FeiFei 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),

51 52
33 of the Healthiest Foods on Earth SI 520

XXVi
red bell
pepper

Red Bell 2-3 large red bell peppers

2 oz. extra virgin olive oil
2 Tbsp. chopped shallots
Remove the core, seeds and membranes
from the peppers and roughly chop them.
Heat a heavy-bottomed sauté pan over
a blender as the hot steam can sometimes
blow the blender lid off.

Pepper ¼ cup vegetable stock

1 Tbsp balsamic vinegar
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

Coulis
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
increase the blending speed. Add vinegar,
adjust consistency with remaining stock,
and season to taste with Kosher salt and
white pepper.

by Danilo Alfaro 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

53 54
33 of the Healthiest Foods on Earth SI 520
Spinach
16 ounce cottage cheese
2 large eggs
4 egg whites
Cheese
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
Squares
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
by Yi-Wei Chia 20 ounces frozen spinach, thawed and
squeezed dry
1 ounce freshly-grated Parmesan cheese
55
XXVII
Spinach
Preheat oven to 350 degrees F. Lightly and let cool to room temperature. Cut
spray a 9-inch square baking pan with non- into small squares. Serve either at room
stick cooking spray. temperature or warm.
In a large bowl, mix together the cottage This can be made ahead of time,
cheese, eggs, egg whites, and green refrigerated or frozen, and reheated in oven
onions until well combined. Mix in cheddar before serving.
cheese, melted butter, flour, salt, garlic, Makes 30 small squares for appetizers or 6
black pepper, and red pepper flakes until large squares for brunch.
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
56
33 of the Healthiest Foods on Earth SI 520

XXviii
Squash

butternut 1 tablespoon olive oil

1 (1 1/2 to 2-pound) butternut squash,
peeled, seeded, and cut into 1-inch cubes
Heat the oil in a heavy large skillet over
medium-high heat. Add the squash and toss
to coat. Sprinkle with salt and pepper. Pour
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

Squash Salt and freshly ground black pepper

1/2 cup water
the water into the skillet and then cover and
simmer over medium heat until the squash
basil and blend until smooth. Return the basil
sauce to the sauce in the pan and stir to blend.

Lasagna
3 amaretti cookies , crumbled is tender, stirring occasionally, about 20 Season the sauce with salt and pepper, to taste.
1/4 cup butter minutes. Cool slightly and then transfer the Position the rack in the center of the oven and
1/4 cup all-purpose flour squash to a food processor. Add the amaretti preheat to 375 degrees F.
3 1/2 cups whole milk cookies and blend until smooth. Season the Lightly butter a 13 by 9 by 2-inch glass baking

by Andrea Nguyen 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
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
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.

57 58
33 of the Healthiest Foods on Earth SI 520

XXIX
StrawberrY

Straw- 12 ounces strawberries, hulled and cut into

1/4-inch slices
In a bowl, drizzle the sliced strawberries
with a good splash of balsamic vinegar, the
lemon juice and some extra-virgin olive oil.
strawberries and toss together. Pile some of
the strawberry mixture in the middle of each
plate and drape the speck over the top.

Berry Good-quality balsamic vinegar

1/2 lemon, juiced
Season with salt and pepper. This will draw
out and flavor the lovely strawberry juices.
Finish with more salad leaves. To serve,
drizzle with balsamic vinegar and extra-

salad
Extra-virgin olive oil Preheat a large nonstick frying pan to virgin olive oil.
Sea salt and freshly ground black pepper medium hot and add a splash of olive
Olive oil oil. Press a basil leaf onto each slice of
A few sprigs fresh basil, leaves picked halloumi. Place the slices, leaf side down,

by Ellen Wilson 9 ounces halloumi cheese, cut into 8 thin

slices
in the frying pan and fry for a minute. Turn
over carefully and fry for another minute
A few sprigs fresh mint, leaves picked until the halloumi is light golden and crisp.
A handful mixed salad leaves, washed and Get yourself 4 plates and place a couple
spun dry of pieces of the crispy halloumi on each.
8 slices speck Put the mint, the rest of the basil leaves
and the salad leaves into the bowl with the

59 60
33 of the Healthiest Foods on Earth SI 520
sweet 1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes
2 eggs
potato 3/4 cup white sugar
1/2 teaspoon salt
pecan pie
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 2/3 cups light cream
by Pei-Yi Wong 3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans
61
XXX
Sweet potato
Bake sweet potatoes until tender, peel and
mash. Make sure all lumps are removed,
straining if necessary.
To make Caramelized Pecan Topping:
Combine butter or margarine, brown sugar,
and pecans. Gently drop by spoonfuls over
Lightly beat eggs. Blend together eggs
cooled pie to cover top. Broil 5 inches below
heat until mixture begins to bubble, about 3
and sweet potatoes. Stir in sugar, salt, minutes. Watch carefully, if cooked too long,
cinnamon, ginger, and cloves. Blend in top will turn syrupy. Cool on rack.
cream. Pour into pie shell.
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.
62
33 of the Healthiest Foods on Earth SI 520

XXXI
tomato

Fresh 1 1/2 cup diced fresh tomatoes

1 tbsp diced seeded fresh jalapeno pepper

In medium bowl, combine all ingredients.
Let stand, covered, at room temperature for
30 minutes.

tomato 3 tbsp finely diced onion

salsa
2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

by Elizabeth Hill
1 clove garlic, minced

1/4 tsp salt

63 64
33 of the Healthiest Foods on Earth SI 520

XXXII
WATERMELON

Dilled Baby 2 cups cooked baby salad shrimp

2/3 cup mayonnaise
Mix together the shrimp, mayonnaise and
dill. Chill until ready to serve.

ShrimP &
1 tablespoon fresh snipped dill
12 4 inch seeded rounds of watermelon To serve, place a round of the watermelon
about 1/2 inch thick on a serving plate and top with a thin layer

Watermelon 4 large cocktail shrimp

4 sprigs of dill
of the shrimp salad.

Napoleons
Top that with another round of the
watermelon and then another layer of the
shrimp salad.

by Xiaowen Zhang Top that with another watermelon round.

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

Repeat to create 4 Napoleons.

65 66
 Index Index, cont.
A chicken broth 11
chile peppers 47
J Olive oil 23
onion 17, 29, 47, 63
shiitake mushroom 35
shortening 19
allspice 37 Chowari 41 jalapeno 63 orang 11 shrimp 11, 45, 65
almond extract 25, 43 cilantro 11, 33, 45, 47, 63 soda 19
arugula 7 coconut 41 K P speck 59
asparagus 9 coconut milk 39 strawberry 59
kale 29 papaya 39
avocado 11, 47 Coconut milk 41 sugar 15, 45, 19
kiwis 13 peanuts 45
cream 51
B cumin 11
Kosher salt 53 pecans 61
pie 25
T
baking powder 15, 37, 19
Cumin 41
L Pineapple 41 tapioca 25, 39
balsamic vinegar 53, 59
basil 7, 59
D leeks 27
pineapple juice 11
plain yogurt 11
tarragon 35
tomato 63
lemon 59
blackberry 13 dill 65 pomegranate 47
black pepper 11
Lemon juice 23
pomelo 45 V
black plums 43 E lime 47
lime juice 33, 45, 63
pork 45, 51
vanilla extract 15, 25, 39, 43
blueberries 15 potato 29
egg 37, 19 vegetable broth 27
brandy 43
butter 15, 27, 29, 43
eggs 15, 43 M Powdered sugar 43
prosciutto 9
vegetable stock 53

button mushrooms 35
F mandarin oranges 37
mango 33 Q W
C fish sauce 45 margarine 29 watermelon 65

cabbage 27
flour 15, 43, 19, 43 mayonnaise 65
milk 15, 39, 41, 43
R white pepper 53

cannellini beans 7
cantaloupe pulp 19
G mint 39, 45, 59 Raisins 41 Y
red pepper 11
Cardamom 41 garlic 23, 63
N yolk 13

carrot 35, 45
Cashew nuts 41
Ghee 41
ginger 41 Neufchâtel cheese 9
S Z
cauliflower 23 green onion 11, 29 nutmeg 37 sage 29

celery 17 salt 11, 15, 19

cherries 25 H O shallot 45

chicken 45 shallots 35, 53

halloumi 59 olive oil 29, 53

67 68