INDEX

coconut 40 lemon 58 prosciutto 8

A coconut milk 38 Lemon juice 19

R
Coconut milk 40 lime 46
allspice 36
cream 50, 51 lime juice 32, 44, 62 Raisins 40
almond extract 24, 42
cumin 10, 12 red pepper 10, 12
arugula 6
Cumin 40 M
asparagus 8
mandarin oranges 36 S
avocado 10, 12, 46 D mango 32 sage 28
B dill 64 margarine 28 salt 10, 12, 14, 19, 19
mayonnaise 64 shallot 44
baking powder 14, 19, 36 E milk 14, 38, 40, 42 shallots 34, 52
balsamic vinegar 52, 58
egg 19, 36 mint 38, 44, 58 shiitake mushroom 34
basil 6, 58
eggs 14, 42 minutes 9 shortening 19
black pepper 10, 12
shrimp 10, 12, 44, 64
black plums 42 F N soda 19
blueberries 14
Fahrenheit 9 Neufchâtel cheese 8 speck 58
brandy 42
fish sauce 44 nutmeg 36 strawberry 58
butter 14, 26, 28, 42
flour 14, 19, 42 sugar 14, 19, 44
button mushrooms 34 O
C G olive oil 28, 52
T
garlic 19, 62 Olive oil 19 tapioca 24, 38
cabbage 26
Ghee 40 onion 13, 28, 46, 62 tarragon 34
cannellini beans 6
ginger 40 orang 10, 12 tomato 62
cantaloupe pulp 19
green onion 10, 12, 28
Cardamom 40 P V
carrot 34, 44
Cashew nuts 40
H papaya 38 vanilla extract 14, 24, 38,

halloumi 58 peanuts 44 42
cauliflower 19
pecans 60 vegetable broth 26
Celcious 9
celery 13
J pie 24 vegetable stock 52
Pineapple 40
cheese 8
cherries 24
jalapeno 62
pineapple juice 10, 12 W
K plain yogurt 10, 12 watermelon 64
chicken 44 pomegranate 46
kale 28 white pepper 52
chicken broth 10, 12 pomelo 44
Kosher salt 52
chile peppers 46 pork 44, 50, 51
Chowari 40
L potato 28
cilantro 10, 12, 32, 44, 46, 62 Powdered sugar 42
leeks 26
33 of the Healthiest Foods on Earth SI 520

APPLE Yield: 2 servings

RASPBERRY 1 sheet (9 1/2 x 10-inch) puff pastry (sold in

VALENTINE grocery freezer sections or make your own

CRISP puff pastry)

1 egg beaten with 1 tablespoon milk
1 tablespoon butter
by Washington Apple 2 Fuji apples, peeled, cored and cut into

Commision 1/4-in 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

2
 XXII
POMELO
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
wheel, cut each half into 22 seven-inch long
strips about 1/4-inch wide.
To make lattice heart, lay 11 pastry strips,
1/8-inch 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.
C
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ARUGULA 2 tablespoons olive oil

SALAD
2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
3 tablespoons white wine
1 teaspoon dried sage
by anonymous 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)

4
 XXII
ARUGULA

1. Heat the olive oil in a large skillet 2. Arrange the arugula on a serving
over medium heat; cook the garlic in the platter. Spoon the bean mixture over the
hot oil about 1 minute. Add the tomatoes, arugula. Top with the shaved Parmesan
wine, sage, and thyme; increase the cheese if desired.
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.

5
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

APPLE Yield: 2 servings

RASPBERRY 1 sheet (9 1/2 x 10-inch) puff pastry (sold in

VALENTINE grocery freezer sections or make your own

CRISP puff pastry)

1 egg beaten with 1 tablespoon milk
1 tablespoon butter
by Washington Apple 2 Fuji apples, peeled, cored and cut into

Commision 1/4-in 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

6
 XXII
POMELO
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
wheel, cut each half into 22 seven-inch long
strips about 1/4-inch wide.
To make lattice heart, lay 11 pastry strips,
1/8-inch 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.
7
 33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PROSCIUTTO 1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese,
WRAPPED softened

ASPARAGUS 12 spears fresh asparagus, trimmed

by Trish via Allrecipes.com

8
 XXII
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.

9
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

AVOCADO 2 ripe avocados, quartered

SOUP 1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple
juice
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

10
 XXII
AVOCADO

Note: Haas avocados are the ones with the

Heat the chicken broth until hot, not boiling. bumpy skin. As they ripen, they go from
Set aside. dark green to purplish-black. This is only my
opinion, but if I cannot find Haas avocados,
Peel the avocado and remove the seed. I don’t make this or any other avocado
Cut into several pieces, place in the food 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.

11
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

AVOCADO 2 ripe avocados, quartered

SOUP 1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple
juice
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

12
 XXII
AVOCADO

Note: Haas avocados are the ones with the

Heat the chicken broth until hot, not boiling. bumpy skin. As they ripen, they go from
Set aside. dark green to purplish-black. This is only my
opinion, but if I cannot find Haas avocados,
Peel the avocado and remove the seed. I don’t make this or any other avocado
Cut into several pieces, place in the food 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.

13
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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)

14
 XXII
BLUEBERRY
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.
15
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BROCCOLI 2 tablespoons butter

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

16
 XXII
BROCCOLI

Melt 2 tablespoons butter in medium sized 3 tablespoons butter, stir in flour and add
stock pot, and saute onion and celery until milk. Stir until thick and bubbly, and add to
tender. Add broccoli and broth, cover and 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

17
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CANTALOUPE
BREAD
by Yiwei Ma

18
 XIV
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
1/4 tsp. soda grind, will be too soupy. Set aside.
1/3 c. shortening Mix flour, baking powder, salt and soda,
2/3 c. sugar 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.

19
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SPICY 5 cups chicken stock or low-sodium broth

1 pound carrots, coarsely chopped
CARROT SOUP 2 medium celery ribs, coarsely chopped
1 large onion, coarsely chopped
1 leek, white and tender green parts only,
by coarsely chopped
Andrew J. Powning 1 small baking potato (6 ounces), peeled
and coarsely chopped
11/2 teaspoons ground cumin
1 teaspoon sweet paprika
1/4 teaspoon cayenne pepper
1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf
parsley

20
 XXII
CARROT

In a large pot, combine the stock with the

carrots, celery, onion, leek, potato, cumin,
paprika and cayenne and bring to a boil.
Cover and simmer over low heat until the
vegetables are tender, about 15 minutes.
Working in batches, puree the soup in a
blender or food processor, then return to the
pot. Stir in the buttermilk and season with
salt and pepper. Reheat gently. Ladle into
bowls, sprinkle with the parsley and serve.
Notes
One Serving: 115 calories, 1.0 gm total fat,
0.5 gm saturated fat, 18 gm carb.

21
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ROASTED 1 head of cauliflower

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

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

Olive oil
Coarse salt and freshly ground black pepper
http://simplyrecipes. Parmesan cheese

com/recipes/roasted_
cauliflower/

22
 XXII
CAULIFLOWER

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.

23
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CHERRY PIE 1 recipe pastry for a 9 inch double crust pie

4 tablespoons quick-cooking tapioca
1/8 teaspoon salt
1 cup white sugar
by Elliott Manzon 4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter

24
 XXII
CHERRY PIE

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.

25
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CABBAGE & •
•
1 medium green cabbage
3 large leeks
LEEKS • 3 tablespoons butter
• 1/3 cup vegetable broth
• 1 teaspoon salt
by Megan McGlynn • 1/2 teaspoon ground black pepper

26
 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.

27
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MASHED- 12 cups water

1 bunch kale, trimmed (about 4 ounces)
POTATO 2 2/3 cups (1-inch) cubed Yukon gold or

CAKES WITH red potato (about 1 pound)

ONIONS AND 3/4 teaspoon salt, divided

KALE
1 tablespoon olive oil
1 tablespoon butter or stick margarine
3 cups diced onion
2 tablespoons chopped fresh sage
by Michael Perry 1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)

28
 XXII
KALE
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.
29
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

KIWI 24 kiwis, peeled and mashed

3/4 cup pineapple juice
JAM 1/4 cup fresh lemon juice

by Dan Polant 3 apples, unpeeled and halved

4 cups white sugar

30
 XXII
KIWI

In a large saucepan, combine 3 cups a boil over high heat, then carefully lower
mashed kiwi, pineapple juice, lemon juice 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

31
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MANGO LIME
RICE Ingredients

* 2 cups brown rice

by David Quick * 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

32
 XXII
MANGO

cooked rice to serve.

Prep Time:
5 Min
Cook Time:
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

33
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

WILD 1/2 teaspoon butter

1/2 teaspoon olive oil
MUSHROOM 2 tablespoons finely chopped celery

SOUP 2 tablespoons finely chopped shallots

2 tablespoons finely chopped carrot
Cooking spray

by Ellie Schuhmann 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

34
 23
MUSHROOMS

Preparation Combine vegetable mixture and broth in

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.
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.

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.

35
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ORANGE 10 oz of mandarin oranges, drained.

1 medium egg, slightly beaten.
MUFFIN 1 ½ cup of flour.
½ cup of sugar.
½ cup of butter.
OrangeRecipes.org ¼ cup of milk.
1 ¾ teaspoon of baking powder.
½ teaspoon of salt.
¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

36
 XXII
ORANGE

Preheat your oven to 350°F (175°C). As one of the healthies fruits in the world,
Sift the flour with all of the other dry orange can:
ingredients.
Add the butter. Reduces levels of “bad” cholesterol
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until just Lowers risk of cancers of the mouth,
moistened. throat, breast and stomach, and childhood
Fold in the mandarin orange pieces. leukemia
Fill greased muffin tins about three-quarters
full. Pectin suppresses appetite
Bake for 25 minutes.
Serve as desired. and serve.

37
33 of the Healthiest Foods on Earth SI 520

YIN YANG 1 cup canned unsweetened coconut milk,

stirred
PAPAYA 3/4 cup milk
3 Tablespoons sugar
2 Tablespoons quick-cooking tapioca
by Nicole Routhier 1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2
pounds)
Fresh mint sprigs, for garnish

38
 XXII
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.
39
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PINEAPPLE Pineapple(ripe) - 1 no
(cut into small pieces)
PAYASAM Sugar - 300 gm
Coconut milk - 2 tins
(or u can extract the milk from two grated
by Maneka Nirmal 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

40
 XXII
PINEAPPLE
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.
41
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PLUM 1 pound of black plums, pitted

2 tablespoons of brandy
CLAFOUTIS 1 tablespoon of sugar
1/2 cup of sugar
4 eggs
by Abby Van Bremen 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

42
 XXII
PLUM

Preheat your oven to 400ºF, making sure Bake for about 35 minutes, until the custard
your rack is in the middle. Butter a 2-qt is a light golden brown, puffed, and set
glass baking/lasagna dish. (check by inserting a toothpick into the
Cut each of the plums into eighths and center and make sure it comes out relatively
toss them with the brandy and sugar in a 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.

43
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

POM 1/4 cup minced onion

2 limes, juiced
GUAC 2 serrano chile peppers, or to taste
salt to taste
4 ripe avocados, peeled and pitted
by Amanda Visconti 1/4 cup chopped fresh cilantro
1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

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 XXII
POM...

Combine the onion with the juice of 2 limes seeds into the avocado mixture.
in a small bowl; allow the onion to soak in Top with the remaining pomegranate seeds
the lime juice for 2 hours. 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

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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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

XXII
PUMPKIN

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.
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.

Combine all filling ingredients and beat until

fluffy. Unroll cake and spread filling over
cake. Top with nuts and roll. Chill.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RASBERRY 1 1/2 cups white sugar

SUMMER 1 tablespoon water

PUDDING 3 cups fresh raspberries

by FeiFei 6 slices white bread

1 cup whipped cream

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 XXII
RASPBERRY

In a saucepan over medium heat, and refrigerate overnight.

combine the sugar, water, and The next day, remove plastic wrap, and

raspberries. Cook, stirring carefully invert onto a plate. Serve chilled, with
so as not to damage the berries, until whipped cream on the side.

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),

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RED BELL 2-3 large red bell peppers

2 oz. extra virgin olive oil
PEPPER 2 Tbsp. chopped shallots

COULIS ¼ cup vegetable stock

1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to

by Danilo Alfaro taste

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 XXII

RED BELL
PEPPER

Tip: Use care when processing hot items in

Remove the core, seeds and membranes a blender as the hot steam can sometimes
from the peppers and roughly chop them. blow the blender lid off.
Heat a heavy-bottomed sauté pan over
medium heat for a minute, then add the Start on a slow speed with the lid slightly
olive oil and heat for another minute. ajar to vent any steam, then seal the lid and
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.
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.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Spinach
16 ounce cottage cheese
2 large eggs

Cheese
4 egg whites
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese

Squares
3 tablespoons butter, melted
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/2 teaspoon minced garlic
by Yi-Wei Chia 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

52
 XXII
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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BUTTERNUT Ingredients
• 1 tablespoon olive oil
SQUASH • 1 (1 1/2 to 2-pound) butternut squash,

LASAGNA peeled, seeded, and cut into 1-inch cubes

• Salt and freshly ground black pepper
• 1/2 cup water

by Andrea Nguyen • 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

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 XXII
SQUASH
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 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
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

STRAW- Ingredients
12 ounces strawberries, hulled and cut into
BERRY 1/4-inch slices

SALAD Good-quality balsamic vinegar

1/2 lemon, juiced
Extra-virgin olive oil

by Ellen Wilson Sea salt and freshly ground black pepper

Olive oil
A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin
slices
A few sprigs fresh mint, leaves picked
A handful mixed salad leaves, washed and
spun dry
8 slices speck

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 XXII
STRAWBERRY
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.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SWEET 1 (9 inch) unbaked pie crust

2 cups cooked and mashed sweet potatoes
POTATO 2 eggs

PECAN PIE 3/4 cup white sugar

1/2 teaspoon salt
1 teaspoon ground cinnamon

by Pei-Yi Wong 1/2 teaspoon ground ginger

1/4 teaspoon ground cloves
1 2/3 cups light cream
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans

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 XXII
SWEET
POTATO

1. Bake sweet potatoes until tender, and pecans. Gently drop by spoonfuls over
peel and mash. Make sure all lumps are cooled pie to cover top. Broil 5 inches below
removed, straining if necessary. heat until mixture begins to bubble, about 3
minutes. Watch carefully, if cooked too long,
2. Lightly beat eggs. Blend together eggs top will turn syrupy. Cool on rack.
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,

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

FRESH 1 1/2 cup diced fresh tomatoes

TOMATO 1 tbsp diced seeded fresh jalapeno pepper

SALSA 3 tbsp finely diced onion

2 tbsp finely chopped fresh cilantro

by Elizabeth Hill
1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

1/4 tsp salt

60
 XXII
TOMATO

In medium bowl, combine all ingredients.

Let stand, covered, at room temperature for
30 minutes.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

DILLED BABY
SHRIMP 2 cups cooked baby salad shrimp

& 2/3 cup mayonnaise

WATERMELON 1 tablespoon fresh snipped dill

NAPOLEONS
12 4 inch seeded rounds of watermelon
about 1/2 inch thick
4 large cocktail shrimp
4 sprigs of dill
by Xiaowen Zhang

62
 XXII
WATERMELON

Instructions:
Top that with another
Mix together the shrimp, watermelon round.
mayonnaise and dill. Chill Place a cocktail shrimp on
until ready to serve. top with a sprig of dill.

To serve, place a round Repeat to create 4

of the watermelon on a Napoleons.
serving plate and top with
a thin layer of the shrimp
salad. Servings:

Top that with another Serves 4

round of the watermelon
and then another layer of
the shrimp salad.
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