Contents

Apple raspberry valentine crisp 2 Wild Mushroom soup 34

artichokes with yogurt 4 Orange Muffin 36
arugula salad 6 Yin Yang Papaya 38
prosciutto wrapped asparagus 8 Red Bell Pepper Coulis 40
avocado soup 10 Pineapple Payasam 42
blackberry mousse 12 Plum Clafoutis 44
blueberry Muffin 14 Pom Guac 46
Broccoli Soup 16 Pomelo Salad 48
Cabbage Leeks 18 Pumpkin Cake Roll 50
Cantaloupe Bread 20 Rasberry Summer Pudding 52
Spicy Carrot Soup 22 Spinach Cheese Squares 54
Roasted CauliFlower 24 Butternut Squash Lasagna 56
Cherry Pie 26 Strawberry Salad 58
Mashed-Potato Cakes with kale 28 Sweet Potato Pecan Pie 60
Kiwi jam 30 Fresh Tomato Salsa 62
Mango Lime Rice 32 Dilled Baby Shrimp & Watermelon
Napoleons 64

1
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

APPLE
Yield: 2 servings

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

grocery freezer sections or make your own puff

RASPBERRY pastry)

1 egg beaten with 1 tablespoon milk

VALENTINE
1 tablespoon butter

2 Fuji apples, peeled, cored and cut into 1/4-in

thick slices

CRISP
2 teaspoons sugar

1/2 teaspoon ground cinnamon

3 tablespoons seedless raspberry jam

1 eight ounce container lowfat vanilla yogurt

BY WASHINGTON APPLE
1/4 cup water
COMMISION
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

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

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

1 (14.5 ounce) can diced tomatoes

SALAD 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

Heat the olive oil in a large skillet over Arrange the arugula on a serving plat-
medium heat; cook the garlic in the hot ter. Spoon the bean mixture over the
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.

7
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PROSCIUTTO
1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese,

softened

WRAPPED 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
3 eggs

1 cup sugar

2/3 cup pumpkin

SOUP 1 tsp. lemon juice

3/4 cup flour

1 tsp. baking powder

2 tsp. cinnamon
by Chuanqi Li 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

10
 V
AVOCADO
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.
Combine all filling ingredients and beat until
fluffy. Unroll cake and spread filling over
cake. Top with nuts and roll. Chill.
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.
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 33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLACKBERRY
1 tablespoon unflavored gelatin

2 tablespoons cold water

Juice and grated zest of 1 orange

MOUSSE 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

BULUBERRY
3 eggs

1 cup sugar

2/3 cup pumpkin

MUFFIN 1 tsp. lemon juice

3/4 cup flour

1 tsp. baking powder

2 tsp. cinnamon

1 tsp. ginger

by CM 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

14
 VII
BLUBERRY

Preheat oven to 375°F. In a large mixing bowl, Spray a 12 muffin baking pan with Baker’s Joy (or

cream together butter and sugar until light and other non-stick spray). Fill greased muffin cups

fluffy; add eggs, one at a time, beating after 3/4 full. Sprinkle sugar on top of unbaked muffins

each addition. In a second bowl, combine all (we like to use Turbinado sugar for sprinkling the

dry ingredients. (You can use an electric mixer tops). Bake at 375°F for 25-30 minutes. Cool in

to combine the dry ingredients thoroughly at this pan. Run a knife around the edge of each muffin

point so that you won’t need to overmix once after several minutes to free it from the pan and

the wet and dry ingredients are combined. cool on wire racks. Muffins may be brushed with

Gradually add the dry ingredients to the melted butter and sprinkled with sugar, if desired.

creamed butter and sugar mixture along with At our test kitchen, we sometimes sprinkle

the milk and vanilla. Optionally, mash 1/2 cup of blueberry muffin tops with cinnamon sugar or

the blueberries, and stir in by hand (this will turn ground hazelnuts or spread with lemon or vanilla

batter a light shade of blue and add a touch of icing and top with thinly sliced almonds.

blueberry flavor, but this step may be skipped, if

you wish). Add the remaining whole berries and

stir in gently by hand.

15
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

2 cups milk
by Eric Garcia ground black pepper to taste

16
 VIII
BROCCOLI
Melt 2 tablespoons butter in medium sized
stock pot, and saute onion and celery until
tender. Add broccoli and broth, cover
and 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 tablespoons butter,
stir in flour and add milk. Stir until thick and
bubbly, and add to soup. Season with
pepper and serve.
17
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CABBAGE
1 medium green cabbage

3 large leeks

3 tablespoons butter

& LEEKS 1/3 cup vegetable broth

1 teaspoon salt

1/2 teaspoon ground black pepper

by Megan McGlynn

18
 IX
CABBAGGE

Trim leeks and slice into 1 to 1 1/2-inch

lenghs. Cut the rounds into thin strips. Soak
in cold water to loosen any soil that may
be adhering to them, then rinse well. Cut
the cabbage into 6 wedges; remove core
pieces. Thinly slice the cabbage wedges
crosswise. Toss the drained leeks with the
cabbage. Heat butter over medium heat
in a large skillet. Add leeks and cabbage
and saute for 8 minutes. Add broth, salt,
and pepper and simmer, covered, until
the cabbage is cooked but still somewhat
crunchy.

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 33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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

1 c. cantaloupe pulp
by Yie Ma

20

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.
X
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.
21
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SPICY
5 cups chicken stock or low-sodium broth

1 pound carrots, coarsely chopped

2 medium celery ribs, coarsely chopped

CARROT 1 large onion, coarsely chopped

1 leek, white and tender green parts only,

SOUP
coarsely chopped

1 small baking potato (6 ounces), peeled and

coarsely chopped

11/2 teaspoons ground cumin

1 teaspoon sweet paprika

by 1/4 teaspoon cayenne pepper

Andrew J. Powning 1 cup low-fat buttermilk or yogurt

Salt and freshly ground pepper

2 tablespoons coarsely chopped flat-leaf parsley

22
 XI
CARROT

In a large pot, combine the stock with the Notes

carrots, celery, onion, leek, potato, cumin, One Serving: 115 calories, 1.0 gm total fat,
paprika and cayenne and bring to a boil. 0.5 gm saturated fat, 18 gm carb.
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.

23
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ROASTED
1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely minced

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

CAULIFLOWER Olive oil

Coarse salt and freshly ground black pepper

Parmesan cheese

24
 XII
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.
25
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CHERRY
1 recipe pastry for a 9 inch double crust pie

4 tablespoons quick-cooking tapioca

1/8 teaspoon salt

PIE 1 cup white sugar

4 cups pitted cherries

1/4 teaspoon almond extract

1/2 teaspoon vanilla extract

1 1/2 tablespoons butter

by Elliott Manzon

26
 XIII
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.

27
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MASHED-
12 cups water

1 bunch kale, trimmed (about 4 ounces)

2 2/3 cups (1-inch) cubed Yukon gold or red

POTATO potato (about 1 pound)

3/4 teaspoon salt, divided

CAKES WITH 1 tablespoon olive oil

1 tablespoon butter or stick margarine

KALE
3 cups diced onion

2 tablespoons chopped fresh sage

1/4 cup sliced green onions

1/4 teaspoon freshly ground black pepper

by Michael Perry
Cooking spray

Sage sprigs (optional)

28
 XIV
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

1/4 cup fresh lemon juice

JAM 3 apples, unpeeled and halved

4 cups white sugar

by Dan Polant

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

MANGO
2 cups brown rice

4 cups water

1 tablespoon fresh lime juice

LIME RICE 1/2 cup chopped fresh cilantro

1 mango, peeled, pitted, and cut into 1/2 inch

cubes

by David Quick

32
 XVI
MANGO

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.

33
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
Cooking spray
1 cup thinly sliced button mushrooms

SOUP 2 cups thinly sliced shiitake mushroom

by Ellie Schuhmann
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt

34
 XVII
MUSHROOMS
Heat butter and oil in a large nonstick skillet
over medium-high heat. Add celery, shal-
lots, and carrot; sauté 3 minutes or until
lightly browned. Spoon vegetable mixture
into a medium bowl.
Coat pan with cooking spray. Add button
mushrooms; sauté 3 minutes or until lightly
browned. Add button mushrooms to vege-
table 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, and sim-
mer 30 minutes. Stir in sherry and remaining
ingredients. Simmer, uncovered, 5 minutes.
35
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ORANGE
10 oz of mandarin oranges, drained.

1 medium egg, slightly beaten.

1 ½ cup of flour.

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.

36
 XVIII
ORANGE
Preheat your oven to 350°F (175°C).
Sift the flour with all of the other dry
ingredients.
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.
As one of the healthies fruits in the world,
orange can:
Reduces levels of “bad” cholesterol
Lowers risk of cancers of the mouth, throat,
breast and stomach, and childhood
leukemia
Pectin suppresses appetite
37
33 of the Healthiest Foods on Earth SI 520

YIN YANG
1 cup canned unsweetened coconut milk, stirred

3/4 cup milk

3 Tablespoons sugar

PAPAYA 2 Tablespoons quick-cooking tapioca

1/2 teaspoon vanilla extract

2 medium ripe papayas (about 1-1/2 pounds)

Fresh mint sprigs, for garnish

by Nicole Routhier

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

RED BELL
2-3 large red bell peppers

2 oz. extra virgin olive oil

2 Tbsp. chopped shallots

PEPPER ¼ cup vegetable stock

1 Tbsp balsamic vinegar

COULIS
Kosher salt & ground white pepper, to taste

by Danilo Alfaro

40
 XXII

XX
RED BELL PEPPER

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

41
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PINEAPPLE
Pineapple(ripe) - 1 no

(cut into small pieces)

Sugar - 300 gm

PAYASAM 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

42
 XXI
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 flavo
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

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

44
 XXII
PLUM
Preheat your oven to 400ºF, making sure
your rack is in the middle. Butter a 2-qt glass
baking/lasagna dish.
Cut each of the plums into eighths and
toss them with the brandy and sugar in a
medium bowl, letting them sit for about 15
minutes minutes at room temperature.
Using a slotted spoon, toss the plums into the
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. Bake for about 35
minutes, until the custard is a light golden
brown, puffed, and set (check by inserting
a toothpick into the center and make sure it
comes out relatively clean).
Let the dish set for about 15 minutes--it will
shrink down and the custard will become
denser. Dust with powdered sugar and serve
by cutting into brownie-sized squares.
45
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

46
 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. 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.
Top with the remaining pomegranate seeds
and garnish with the cilantro sprig to serve.

47
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

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

48
 XXIV
POMELO

Put the salt in a small saucepan and fill 2/3 with all that’s remaining is the white covered flesh.

water. Bring to a boil and then add the shrimp. Pry the pomelo open and split into two parts.

As soon as they’ve curled up, remove them with Then use a knife, scissors and your fingers to peel

a slotted spoon and set aside to cool. Return away the skin from each segment and remove

the water to a boil and add the chicken or the flesh. Separate the flesh into bite size pieces

pork chop. When bubbles form at the rim, turn and deposit in a bowl. For the dressing, combine

off the heat, cover and let sit for 20 minutes to fish sauce, lime juice, water, sugar and chile

cook the flesh. Remove and set aside to cool. garlic sauce in a small bowl and stir to dissolve

(If you’re using the Vietnamese sausage, skip the sugar. Right before serving, add the shrimp,

this step be cause it’s already cooked.) Cut chicken or pork, carrot, mint, cilantro, peanuts

the shrimp in the diagonal into large pieces and shallot to the pomelo. Toss with your fingers

that will blend well with the pomelo and other or tongs to combine well. Add the dressing and

ingredients. Hand shred the chicken or cut the toss. Taste and adjust the flavors, as needed.

pork into julienne. Set aside. Cut off one end Transfer to a plate, leaving any liquid behind and

of the pomelo to reveal its fleshy pith. Then use serve.

your fingers and knife to remove the pith so that

49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

PUMPKIN
3 eggs

1 cup sugar

2/3 cup pumpkin

CAKE ROLL 1 tsp. lemon juice

3/4 cup flour

1 tsp. baking powder

2 tsp. cinnamon
by Bo Wang 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

50
 XXV
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.
Combine all filling ingredients and beat until
fluffy. Unroll cake and spread filling over
cake. Top with nuts and roll. Chill.
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.
51
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

RASBERRY
1 1/2 cups white sugar

1 tablespoon water

3 cups fresh raspberries

SUMMER 6 slices white bread

1 cup whipped cream

PUDDING
1 1/2 cups white sugar

1 tablespoon water

3 cups fresh raspberries

6 slices white bread

by FeiFei 1 cup whipped cream

52
 XXIV
RASPBERRY

In a saucepan over medium heat, combine

the sugar, water, and raspberries. Cook,
stirring carefully so as not to damage the
berries, until 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), and refrigerate overnight.
The next day, remove plastic wrap, and
invert onto a plate. Serve chilled, with
whipped cream on the side.

53
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

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

54
 XXVII
SPINACH
Preheat oven to 350 degrees F. Lightly spray
a 9-inch square baking pan with non-stick
cooking spray. In a large bowl, mix together
the cottage cheese, eggs, egg whites, and
green onions until well combined. Mix in
cheddar cheese, 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 warm. This can be made ahead of time,
refrigerated or frozen, and reheated in oven
before serving. Makes 30 small squares for
appetizers or 6 large squares for brunch.
55
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BUTTERNUT
Ingredients

• 1 tablespoon olive oil

• 1 (1 1/2 to 2-pound) butternut squash, peeled,

SQUASH seeded, and cut into 1-inch cubes

• Salt and freshly ground black pepper

LASAGNA
• 1/2 cup water

• 3 amaretti cookies , crumbled

• 1/4 cup butter

• 1/4 cup all-purpose flour

by Andrea Nguyen • 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

56
 XXVIII
SQUASH

Heat the oil in a heavy large skillet over medium- Whisk in the nutmeg. Cool slightly. Transfer half of

high heat. Add the squash and toss to coat. the sauce to a blender*. Add the basil and blend

Sprinkle with salt and pepper. Pour the water until smooth. Return the basil sauce to the sauce

into the skillet and then cover and simmer over in the pan and stir to blend. Season the sauce

medium heat until the squash is tender, stirring with salt and pepper, to taste.

occasionally, about 20 minutes. Cool slightly and Position the rack in the center of the oven and

then transfer the squash to a food processor. Add preheat to 375 degrees F.

the amaretti cookies and blend until smooth. Lightly butter a 13 by 9 by 2-inch glass baking

Season the squash puree, to taste, with more salt dish. Spread 3/4 cup of the sauce over the

and pepper. prepared baking dish. Arrange 3 lasagna

Melt the butter in a heavy medium-size noodles on the bottom of the pan. Spread 1/3 of

saucepan over medium heat. Add the flour and the squash puree over the noodles. Sprinkle with

whisk for 1 minute. Gradually whisk in the milk. 1/2 cup of mozzarella cheese. Drizzle 1/2 cup of

Bring to a boil over medium-high heat. Reduce sauce over the noodles. Repeat layering 3 more

the heat to medium and simmer until the sauce times.

thickens slightly, whisking often, about 5 minutes.

57
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

Olive oil

by Ellen Wilson 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

58
 XXIX
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. Finish with more salad
leaves. To serve, drizzle with balsamic vinegar
and extra-virgin olive oil.
59
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

60
 XXX
SWEET POTATO
1. Bake sweet potatoes until tender,
peel and mash. Make sure all lumps are
removed, straining if necessary.
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
cooled pie to cover top. Broil 5 inches below
heat until mixture begins to bubble, about
3 minutes. Watch carefully, if cooked too
long, top will turn syrupy. Cool on rack.
61
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

FRESH
1 1/2 cup diced fresh tomatoes

1 tbsp diced seeded fresh jalapeno pepper

3 tbsp finely diced onion

TOMATO 2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

SALSA
1 clove garlic, minced

1/4 tsp salt

by Elizabeth Hill

62
 XXII
TOMATO

In medium bowl, combine all ingredients.

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

63
 33 OF THE HEALTHIEST FOODS ON EARTH SI 520

2 cups cooked baby salad shrimp

WATERMELON 2/3 cup mayonnaise

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

64
 XXII
WATERMELON
Mix together the shrimp, mayonnaise and
dill. Chill until ready to serve.
To serve, place a round of the watermelon
on 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. Repeat to create 4 Napoleons.
Servings: Serves 4
65
 Index

A cherries 26
chicken 48
allspice 36
chicken broth 10
almond extract 26, 44
chile peppers 46
apple 2
Chowari 42
arugula 6
cilantro 10, 32, 46, 48, 62
asparagus 8, 9
cinnamon 2, 50, 60
avocado 10, 46
coconut 42
coconut milk 38
B Coconut milk 42
baking powder 14, 20, 36 cream 52
balsamic vinegar 40, 58 cumin 10
basil 6, 58 Cumin 42
blackberry 12
black pepper 10, 56
black plums 44 D
dill 64
blueberries 14
brandy 44
butter 14, 18, 28, 44 E
button mushrooms 34 egg 20, 36
eggs 14, 44, 54, 60
C
cabbage 18 F
cannellini beans 6 fi sh sauce 48
cantaloupe pulp 20 fl our 14, 20, 44
Cardamom 42
carrot 34, 48
carrots 22 G
Cashew nuts 42 garlic 24, 54, 62
caulifl ower 24 Ghee 42
celery 16 ginger 42
cheddar cheese 54 cheese 6 green onion 10, 28
green onions 54 P
papaya 38
H peanuts 48
halloumi 58 pecans 60
peppercorns 4
pie 26
Pineapple 42
J pineapple juice 10
jalapeno 62 plain yogurt 10
pomegranate 46
K pomelo 48
kale 28 pork 48, 52
kiwis 12 potato 22, 28
Kosher salt 40 Powdered sugar 44
prosciutto 8, 9
pumpkin 50
L
leeks 18
lemon 4, 58 R
Lemon juice 24 Raisins 42
lime 46 raspberry jam 2
lime juice 32, 48, 62 red pepper 10

M S
mandarin oranges 36 sage 28
mango 32 salt 14, 20, 24
margarine 28 shallot 48
mayonnaise 64 shallots 34, 40
milk 14, 38, 42, 44, 56 shiitake mushroom 34
mint 38, 48, 58 shortening 20
shrimp 10, 48, 64
soda 20
N speck 58
Neufchâtel cheese 8 squash 56
noodles 56 strawberry 58
nutmeg 36 sugar 14, 20, 49
sweet potatoes 60
O
olive oil 28, 40 T
Olive oil 24 tapioca 26, 38
onion 16, 22, 28, 46, 62 tarragon 34
orang 10 tomato 62
tomatoes 6
V
vanilla 50
vanilla extract 14, 26, 38, 44
vegetable broth 18
vegetable stock 40

W
watermelon 64
white pepper 40

Y
yogurt 2, 22
yolk 12