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33 Of The Healthiest
Foods On Earth 1 PAYASAM 41
Contents 2 Plum 43
Apple Raspberry Valentine Crisp 3 Clafoutis 43
1 2
33 of the Healthiest Foods on Earth SI 520
I
Apple
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
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
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33 of the Healthiest Foods on Earth SI 520
II
Artichoke
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33 of the Healthiest Foods on Earth SI 520
III
Arugula
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33 of the Healthiest Foods on Earth SI 520
IV
Asparagus
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.
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33 of the Healthiest Foods on Earth SI 520
V
Avocado
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33 of the Healthiest Foods on Earth SI 520
VI
Blackberry
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
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 point so that you won’t need to overmix once the edge of each muffin after several minutes to free
2 1/2 cups large fresh blueberries wet and dry ingredients are combined. it from the pan and cool on wire racks. Muffins
1 1/2 teaspoons vanilla extract Gradually add the dry ingredients to the may be brushed with melted butter and sprinkled
2 tablespoons sugar (for top of muffins) creamed butter and sugar mixture along with with sugar, if desired.
the milk and vanilla. Optionally, mash 1/2 cup of At our test kitchen, we sometimes sprinkle
the blueberries, and stir in by hand (this will turn blueberry muffin tops with cinnamon sugar or
batter a light shade of blue and add a touch of ground hazelnuts or spread with lemon or vanilla
blueberry flavor, but this step may be skipped, if icing and top with thinly sliced almonds.
you wish). Add the remaining whole berries and
stir in gently by hand.
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33 of the Healthiest Foods on Earth SI 520
VIII
broccoli
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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
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33 of the Healthiest Foods on Earth SI 520
X
CARROT
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.
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33 of the Healthiest Foods on Earth SI 520
XI
Cauliflower
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.
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33 of the Healthiest Foods on Earth SI 520
XII
Cherry pie
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33 of the Healthiest Foods on Earth SI 520
XIiI
Green
Cabbagge
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33 of the Healthiest Foods on Earth SI 520
XIV
kale
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.
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33 of the Healthiest Foods on Earth SI 520
Xv
Kiwi
by Dan Polant
1/4 cup fresh lemon juice and apples. Bring to a boil and then add 2 inch space between the jars. Pour in more
3 apples, unpeeled and halved the sugar; stir to dissolve, reduce heat and boiling water if necessary until the water
4 cups white sugar 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
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33 of the Healthiest Foods on Earth SI 520
XVI
Mango
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33 of the Healthiest Foods on Earth SI 520
XVII
mushrooms
wild
1/2 teaspoon butter Heat butter and oil in a large nonstick skillet medium heat. Cover, reduce heat, and
1/2 teaspoon olive oil over medium-high heat. Add celery, shallots, simmer 30 minutes. Stir in sherry and
2 tablespoons finely chopped celery and carrot; sauté 3 minutes or until lightly remaining ingredients. Simmer, uncovered,
soup
Cooking spray
1 cup thinly sliced button mushrooms Coat pan with cooking spray. Add button
2 cups thinly sliced shiitake mushroom mushrooms; sauté 3 minutes or until
caps lightly browned. Add button mushrooms to
by Ellie Schuhmann
1 (14-ounce) can fat-free, less-sodium vegetable mixture. Coat pan with cooking
chicken broth spray. Add shiitake mushrooms; sauté
1 teaspoon dry sherry 3 minutes or until lightly browned. Add
1/2 teaspoon chopped fresh parsley shiitake mushrooms to vegetable mixture.
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper Combine vegetable mixture and broth in
1/8 teaspoon salt a medium saucepan; bring to a boil over
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33 of the Healthiest Foods on Earth SI 520
XVIII
Orange
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33 of the Healthiest Foods on Earth SI 520
Xix
Papaya
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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
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33 of the Healthiest Foods on Earth SI 520
XXI
Plum
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33 of the Healthiest Foods on Earth SI 520
XXII
Pomelo
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33 of the Healthiest Foods on Earth SI 520
XXIIi
PomegranatE
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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.
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33 of the Healthiest Foods on Earth SI 520
XXV
raspberry
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33 of the Healthiest Foods on Earth SI 520
XXVi
red bell
pepper
Coulis
Kosher salt & ground white pepper, to taste increase the blending speed. Add vinegar,
Add the shallots and sauté for a minute adjust consistency with remaining stock,
or two or until they’re slightly translucent. and season to taste with Kosher salt and
Reduce heat to low, add the chopped white pepper.
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33 of the Healthiest Foods on Earth SI 520
XXVII
Spinach
Spinach
16 ounce cottage cheese Preheat oven to 350 degrees F. Lightly and let cool to room temperature. Cut
2 large eggs spray a 9-inch square baking pan with non- into small squares. Serve either at room
4 egg whites stick cooking spray. temperature or warm.
Cheese
1/4 cup chopped green onions In a large bowl, mix together the cottage This can be made ahead of time,
2 ounces shredded sharp cheddar cheese cheese, eggs, egg whites, and green refrigerated or frozen, and reheated in oven
3 tablespoons butter, melted onions until well combined. Mix in cheddar before serving.
Squares
1 tablespoon all-purpose flour cheese, melted butter, flour, salt, garlic, Makes 30 small squares for appetizers or 6
1/2 teaspoon salt black pepper, and red pepper flakes until large squares for brunch.
1/2 teaspoon minced garlic thoroughly mixed. Fold in the drained
1/4 teaspoon freshly-ground black pepper spinach.
1/8 teaspoon red pepper flakes Spinach Cheese SquaresPour cheese/
by Yi-Wei Chia 20 ounces frozen spinach, thawed and spinach mixture into the prepared baking
squeezed dry pan. Sprinkle the top with the Parmesan
1 ounce freshly-grated Parmesan cheese cheese.
Bake approximately 45 to 55 minutes or
until the top is golden. Remove from oven
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33 of the Healthiest Foods on Earth SI 520
XXviii
Squash
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
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33 of the Healthiest Foods on Earth SI 520
XXIX
StrawberrY
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,
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33 of the Healthiest Foods on Earth SI 520
XXX
Sweet potato
pecan pie
1 teaspoon ground cinnamon and sweet potatoes. Stir in sugar, salt, minutes. Watch carefully, if cooked too long,
1/2 teaspoon ground ginger cinnamon, ginger, and cloves. Blend in top will turn syrupy. Cool on rack.
1/4 teaspoon ground cloves cream. Pour into pie shell.
1 2/3 cups light cream
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33 of the Healthiest Foods on Earth SI 520
XXXI
tomato
salsa
2 tbsp finely chopped fresh cilantro
by Elizabeth Hill
1 clove garlic, minced
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33 of the Healthiest Foods on Earth SI 520
XXXII
WATERMELON
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
Napoleons
Top that with another round of the
watermelon and then another layer of the
shrimp salad.
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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
cherries 25 H O shallot 45
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