CONTENTS

Apple Raspberry Valentine Crisp 2

Artichokes with Yogurt 4
Arugula salad 6
Prosciutto Wrapped Asparagus 8
Avocado Soup 10
Blackberry Mousse 12
Blueberry Muffins 14
Broccoli Soup 16
Cantaloupe Bread 18
Cherry Pie 20
Cabbage & Leeks 22
Mashed-Potato Cakes with Onions and Kale 24
Kiwi Jam 26
Mango Lime Rice 28
Wild Mushroom Soup 30
Orange Muffin 32
Yin Yang Papaya 34
Pineapple Payasam 36
Plum Clafoutis 38
Pom Guac 40
Pumpkin cake roll 42
Rasberry Summer Pudding 44
Red Bell Pepper Coulis 46
Spinach Cheese Squares 48
StrawBerry Salad 50
Sweet Potato Pecan Pie 52
Fresh tomato Salsa 54
Dilled Baby Shrimp & Watermelon Napoleons 56
Index

1
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
grocery freezer sections or make your own puff
pastry)

VALENTINE 1 egg beaten with 1 tablespoon milk

1 tablespoon butter

CRISP
2 Fuji apples, peeled, cored and cut into 1/4-in
thick slices
2 teaspoons sugar
1/2 teaspoon ground cinnamon
by Washington Apple 3 tablespoons seedless raspberry jam

Commision 1 eight ounce container lowfat vanilla yogurt

1/4 cup water
Confectioner’s sugar

2
 I
APPLE
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.
3
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ARTICHOKES
1/2 lemon
6 cups water

WITH YOGURT
4 springs fresh parsley
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

4
 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.
5
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ARUGULA
2 tablespoons olive oil
2 cloves garlic, minced

SALAD
1 (14.5 ounce) can diced tomatoes
3 tablespoons white wine
1 teaspoon dried sage
1 teaspoon dried thyme
1 (15 ounce) can cannellini beans,
by anonymous drained and rinsed
2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)

6
 III
ARUGULA

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

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
12 spears fresh asparagus, trimmed

ASPARAGUS
by Trish via Allrecipes.com

8
 IV
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
1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt
1/4 teaspoon ground red pepper
by Chuanqi Li 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
 V
AVOCADO

Heat the chicken broth until hot, not boiling. dark green to purplish-black. This is only my
Set aside. opinion, but if I cannot find Haas avocados, I
don’t make this or any other avocado recipe
Peel the avocado and remove the seed. until I can find them.
Cut into several pieces, place in the food
processor or blender, and purée. Turn off
the blender and pour in the whipping cream,
followed by the hot chicken broth, cumin, salt,
white pepper, sherry and lemon juice. Pulse a
few times, just until mixture is blended. Taste
and add more salt and pepper, if desired.

Serve immediately, or chill for at least two

hours and serve.
Note: Haas avocados are the ones with the
bumpy skin. As they ripen, they go from

11
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLACKBERRY
1 tablespoon unflavored gelatin
2 tablespoons cold water

MOUSSE
Juice and grated zest of 1 orange
2 pints blackberries, or 2 bags (10 ounces each)
frozen berries without sugar; reserve 8 to 10
whole berries for garnish
2 egg yolks
by Julee Rosso 1/2 cup sugar

Sheila Lukins 2 tablespoons Cointreau

2 cups heavy cream
2 kiwis, peeled and sliced, for garnish (optional)

12
 VI
BLACKBERRY
1. Soak the gelatin in the cold water in a
saucepan for 5 minutes. Add the orange juice,
grated orange zest, and berries, and bring just
to a boil, stirring. Cool to room temperature.
2. Beat the egg yolks and sugar in a bowl until
pale yellow. Add the Cointreau and beat for
another minute.
3. Put the egg yolk mixture in the top of a
double boiler over simmering water. Stir until
slightly thickened and hot to the touch. Cool
to room temperature.
4. Add the egg yolk mixture to the blackberry
mixture and stir until well blended. Whip the
heavy cream to soft peaks and fold gently into
the blackberry and egg yolk mixture. Divide
among serving dishes and chill until ready to
serve.
5. Garnish with a few slices of kiwi and a whole
berry, or with the berries alone.
13
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLUEBERRY
1/2 cup butter
2 cups unsifted flour
1 cup sugar

MUFFINS 2 large eggs

1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt
by Anonymous 2 1/2 cups large fresh blueberries
1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)

14
 VII
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
3 tablespoons butter
3 tablespoons all-purpose flour
by Eric Garcia 2 cups milk
ground black pepper to taste

16
 VIII
BROCCOLI

Melt 2 tablespoons butter in medium sized tablespoons butter, stir in flour and add milk.
stock pot, and saute onion and celery until Stir until thick and bubbly, and add to soup.
tender. Add broccoli and broth, cover and Season with pepper and serve.
simmer for 10 minutes.

Pour the soup into a blender, filling the pitcher

no more than halfway full. Hold down the lid
of the blender with a folded kitchen towel,
and carefully start the blender, using a few
quick pulses to get the soup moving before
leaving it on to puree. Puree in batches until
smooth and pour into a clean pot. Alternately,
you can use a stick blender and puree the
soup right in the cooking pot.

In small saucepan, over medium-heat melt 3

17
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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

BREAD 1/4 tsp. soda

1/3 c. shortening
2/3 c. sugar
1 lg. egg
by Yiwei Ma 1 c. cantaloupe pulp

18
 IX
CANTALOUPE

Dice small amount of cantaloupe into blender.

Set on grind just long enough to mash
cantaloupe into pulp do not over grind, will be
too soupy. Set aside.
Mix flour, baking powder, salt and soda,
sifting 3 times.

In separate bowl, cream sugar and shortening

until light and fluffy. Add egg and beat well.
Add cantaloupe pulp and mix. Add flour
mixture, 1/2 cup at a time, beat until smooth.
After each addition put into well-greased
floured pans, 8 x 4 x 2 1/2 inch. Bake in
moderate 350 degree oven for 50 minutes.
Serve with whipped cream or plain.

19
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

20
 X
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.

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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
1/2 teaspoon ground black pepper

by Megan McGlynn

22
 XI
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.

23
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 red
potato (about 1 pound)
3/4 teaspoon salt, divided

CAKES WITH 1 tablespoon olive oil

1 tablespoon butter or stick margarine

ONIONS AND
3 cups diced onion
2 tablespoons chopped fresh sage

KALE
1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)

by Michael Perry

24
 XII
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°.
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.

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

25
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

KIWI JAM
24 kiwis, peeled and mashed
3/4 cup pineapple juice
1/4 cup fresh lemon juice
3 apples, unpeeled and halved

by Dan Polant 4 cups white sugar

26
 XIII
KIWI

In a large saucepan, combine 3 cups mashed high heat, then carefully lower the jars into
kiwi, pineapple juice, lemon juice and apples. the pot using a holder. Leave a 2 inch space
Bring to a boil and then add the sugar; stir between the jars. Pour in more boiling water if
to dissolve, reduce heat and simmer for 30 necessary until the water level is at least 1 inch
minutes. above the tops of the jars. Bring the water to
Sterilize the jars and lids in boiling water for a full boil, cover the pot, and process for 10
at least 5 minutes. Pack the jam into the hot, 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 a boil over

27
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MANGO
LIME RICE
Ingredients

2 cups brown rice

4 cups water
1 tablespoon fresh lime juice
by David Quick 1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes

28
 XIV
MANGO

Prep Time: 5 Min

Cook Time: 50 Min
Ready In: 55 Min

1. Bring the brown rice and water to a boil

in a saucepan. Stir the lime juice into the rice,
reduce the heat to medium-low, and cover;
simmer until the rice is tender and the liquid
has been absorbed, 45 to 50 minutes.
2. Stir the cilantro and mango into the
cooked rice to serve.

29
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

30
 XV
MUSHROOMS

Heat butter and oil in a large nonstick
skillet over medium-high heat. Add
celery, shallots, and carrot; sauté 3 min-
utes or until lightly browned. Spoon
vegetable mixture into a medium bowl.
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 mush-
rooms to vegetable mixture.

Combine vegetable mixture and broth

in a medium saucepan; bring to a boil
over medium heat. Cover, reduce heat,

31
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.
¼ cup of milk.
1 ¾ teaspoon of baking powder.
OrangeRecipes.org ½ teaspoon of salt.
¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

32
 XVI
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, throat,
moistened. breast and stomach, and childhood leukemia
Fold in the mandarin orange pieces.
Fill greased muffin tins about three-quarters Pectin suppresses appetite
full.
Bake for 25 minutes.
Serve as desired. and serve.

33
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
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
by Nicole Routhier Fresh mint sprigs, for garnish

34
 XVII
PAPAYA

Combine the coconut milk, milk, sugar, and To serve, spoon the tapioca pudding into 1 side
tapioca in a medium-size saucepan, and bring of each soup bowl, then add the papaya puree
to a boil over high heat. Reduce the heat to on the other side, forming a yin-yang pattern.
low and simmer, stirring frequently, until Garnish with a mint sprig and serve at once.
the tapioca is translucent and the mixture is
slightly thickened, about 5 minutes. Do not Yield: 4 servings
overcook; the mixture will continue to set as it
cools. Stir in the vanilla extract. Recipe Source: Nicole Routhier’s Fruit
Let the tapioca cool. Cover and refrigerate Cookbook by Nicole Routhier (Workman
until it is well chilled, at least 1 hour. Publishing)
Halve the papayas and remove the seeds.
With a spoon, scoop out the flesh and place Reprinted with permission.
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.

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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
coconuts by taking 1st, 2nd and 3rd extracts)
Ghee - 25 gm
by Maneka Nirmal 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

36
 XIIX
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.
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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
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

38
 IX
PLUM

Preheat your oven to 400ºF, making sure Bake for about 35 minutes, until the custard is
your rack is in the middle. Butter a 2-qt glass a light golden brown, puffed, and set (check
baking/lasagna dish. by inserting a toothpick into the center and
Cut each of the plums into eighths and toss make sure it comes out relatively clean).
them with the brandy and sugar in a medium Let the dish set for about 15 minutes--it will
bowl, letting them sit for about 15 minutes shrink down and the custard will become
minutes at room temperature. denser. Dust with powdered sugar and serve
Using a slotted spoon, toss the plums into the by cutting into brownie-sized squares.
baking dish, spreading them out evenly. Do
not rinse the bowl just yet!
Pour the leftover juices into a blender, adding
in the eggs, milk, melted and cooled butter,
salt, flour, vanilla and almond extract, as well
as the sugar.
Blend briefly (just until all of the ingredients
are combined) and then pour over plums.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

POM GUAC
1/4 cup minced onion
2 limes, juiced
2 serrano chile peppers, or to taste
salt to taste

by Amanda Visconti 4 ripe avocados, peeled and pitted

1/4 cup chopped fresh cilantro
1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

40
 XX
POMEGRANATE

Combine the onion with the juice of 2 limes in Top with the remaining pomegranate seeds
a small bowl; allow the onion to soak in the and garnish with the cilantro sprig to serve.
lime juice for 2 hours.

Strain through a fine-mesh sieve and discard

the lime juice. Set the onions aside.

Grind the serrano chile peppers, the juice of

2 limes, and salt together in a food processor
until smooth; add the avocado and continue
processing until creamy and smooth.

Transfer the mixture into a small serving bowl;

fold the soaked onions, chopped cilantro, and
about half the pomegranate seeds into the
avocado mixture.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PUMPKIN
3 eggs
1 cup sugar
2/3 cup pumpkin

CAKE
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder

ROLL
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

42
 XXI
PUMPKIN

Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:

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.
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

6 slices white bread

1 cup whipped cream

44
 XXII
RASPBERRY

In a saucepan over medium heat, combine overnight.

the sugar, water, and raspberries. Cook, The next day, remove plastic wrap, and

stirring carefully so as not to damage invert onto a plate. Serve chilled, with

the berries, until the mixture is hot, and whipped cream on the side.

the sugar is dissolved. Set aside to cool

slightly.

Line a 1 quart bowl with 5 slices of bread.

Pour the raspberry mixture over the

bread, and place the last slice of bread on

top. Cover the bowl loosely with plastic

wrap. Place a weight on top of the bowl

(canned goods work well), and refrigerate

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RED BELL
2-3 large red, yellow or orange bell peppers
2 oz. extra virgin olive oil

PEPPER
2 Tbsp. chopped shallots
¼ cup vegetable stock
1 Tbsp balsamic vinegar

COULIS Kosher salt & ground white pepper, to taste

by Danilo Alfaro

46
 XXIII
RED BELL
PEPPER

Remove the core, seeds and membranes from the blender lid off.
the peppers and roughly chop them. Heat a
heavy-bottomed sauté pan over medium heat Start on a slow speed with the lid slightly
for a minute, then add the olive oil and heat ajar to vent any steam, then seal the lid and
for another minute. increase the blending speed. Add vinegar,
adjust consistency with remaining stock, and
Add the shallots and sauté for a minute or season to taste with Kosher salt and white
two or until they’re slightly translucent. pepper.
Reduce heat to low, add the chopped pepper.
Cover and sweat for about 15 minutes or until
tender. Add a couple of tablespoons of stock
and cook for another minute or two. Remove
from heat and purée in a blender.

Tip: Use care when processing hot items in a

blender as the hot steam can sometimes blow

47
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 Andrea Nguyen 20 ounces frozen spinach, thawed and squeezed

dry
1 ounce freshly-grated Parmesan cheese

48
 XXIV
SPINACH

Preheat oven to 350 degrees F. Lightly spray warm.

a 9-inch square baking pan with non-stick This can be made ahead of time, refrigerated
cooking spray. or frozen, and reheated in oven before
In a large bowl, mix together the cottage serving.
cheese, eggs, egg whites, and green onions Makes 30 small squares for appetizers or 6
until well combined. Mix in cheddar cheese, large squares for brunch.
melted butter, flour, salt, garlic, black pepper,
and red pepper flakes until thoroughly mixed.
Fold in the drained spinach.
Spinach Cheese SquaresPour cheese/spinach
mixture into the prepared baking pan. Sprinkle
the top with the Parmesan cheese.
Bake approximately 45 to 55 minutes or until
the top is golden. Remove from oven and
let cool to room temperature. Cut into small
squares. Serve either at room temperature or

49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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

SALAD Good-quality balsamic vinegar

1/2 lemon, juiced
Extra-virgin olive oil
Sea salt and freshly ground black pepper
by Ellen Wilson 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

50
 XXV
STRAWBERRY

Directions mint, the rest of the basil leaves and the salad
leaves into the bowl with the strawberries and
In a bowl, drizzle the sliced strawberries with toss together. Pile some of the strawberry
a good splash of balsamic vinegar, the lemon mixture in the middle of each plate and drape
juice and some extra-virgin olive oil. Season the speck over the top. Finish with more salad
with salt and pepper. This will draw out and leaves. To serve, drizzle with balsamic vinegar
flavor the lovely strawberry juices. and extra-virgin olive oil.
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

51
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
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

52
 XXVI
SWEET
POTATO

1. Bake sweet potatoes until tender, peel cooled pie to cover top. Broil 5 inches below
and mash. Make sure all lumps are removed, heat until mixture begins to bubble, about 3
straining if necessary. minutes. Watch carefully, if cooked too long,
top will turn syrupy. Cool on rack.
2. Lightly beat eggs. Blend together eggs and
sweet potatoes. Stir in sugar, salt, cinnamon,
ginger, and cloves. Blend in cream. Pour into
pie shell.
3. Bake in preheated oven at 400 degrees F
(205 degrees C) 45-55 minutes or until knife
inserted halfway between center and edge of
pie comes out clean. Cool completely on rack.

4. To make Caramelized Pecan Topping:

Combine butter or margarine, brown sugar,
and pecans. Gently drop by spoonfuls over

53
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

3 tbsp finely diced onion

SALSA 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

54
 XXVII
TOMATO

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

55
 33 OF THE HEALTHIEST FOODS ON EARTH SI 520

DILLED BABY
SHRIMP &
2 cups cooked baby salad shrimp
2/3 cup mayonnaise
1 tablespoon fresh snipped dill

WATERMELON 12 4 inch seeded rounds of watermelon

about 1/2 inch thick

NAPOLEONS
4 large cocktail shrimp
4 sprigs of dill

by Xiaowen Zhang

56
 XXIX
WATERMELON

Instructions: Repeat to create 4 Napoleons.

Mix together the shrimp, mayonnaise and dill.

Chill until ready to serve. Servings:

To serve, place a round of the watermelon on Serves 4

a serving plate and top with a thin layer of the
shrimp salad.

Top that with another round of the

watermelon and then another layer of the
shrimp salad.
Top that with another watermelon round.
Place a cocktail shrimp on top with a sprig of
dill.

57
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

INDEX
A coconut 36
coconut milk 34
allspice 32 Coconut milk 36
almond extract 20, 38 cream 44
arugula 6 cumin 10
asparagus 8 Cumin 36
avocado 10, 40
D
B dill 56
baking powder 14, 18, 32
balsamic vinegar 50 E
basil 6, 50
egg 18, 32
blackberry 12
eggs 14, 38
black pepper 10
black plums 38
blueberries 14
F
brandy 38 flour 14, 18, 38

butter 14, 22, 24, 38

button mushrooms 30 G
garlic 54
C Ghee 36

cabbage 22 ginger 36

cannellini beans 6 green onion 10, 24

cantaloupe pulp 18
Cardamom 36 H
carrot 30 halloumi 50
Cashew nuts 36
celery 16 J
cherries 20
jalapeno 54
chicken broth 10
chile peppers 40
Chowari 36
K
cilantro 10, 28, 40, 54 kale 24

58
kiwis 12 potato 24
Powdered sugar 38
L prosciutto 8

leeks 22
lemon 50
R
lime 40 Raisins 36
lime juice 28, 54 red pepper 10

M S
mandarin oranges 32 sage 24
mango 28 salt 10, 14, 18
margarine 24 shallots 30
mayonnaise 56 shiitake mushroom 30
milk 14, 34, 36, 38 shortening 18
mint 34, 50 shrimp 10, 56
soda 18
N speck 50
strawberry 50
Neufchâtel cheese 8
sugar 14, 18
nutmeg 32

O T
tapioca 20, 34
olive oil 24
tarragon 30
onion 16, 24, 40, 54
tomato 54
orang 10

P V
vanilla extract 14, 20, 34, 38
papaya 34
vegetable broth 22
pecans 52
pie 20
Pineapple 36
W
pineapple juice 10 watermelon 56
plain yogurt 10
pomegranate 40 Y
pork 44
yolk 12

59