Table of Contents XVIII Orange 37

I Apple 3 XIX Papaya 39

II Artichoke 5 XX PINEAPPLE 41
III Arugula 7 XXI Plum 43
IV Asparagus 9 XXII Pomelo 45
V Avocado 11 XXIII Pom... 47
VI Blackberry 13 XXIV Raspberry 49
VII Blueberry 15 XXV Squash 51
VIII Broccoli 17 XXVI Strawberry 53
IX Cantelope 19 XXVII Sweet Potato 55
X Carrot 21 XXVIII Tomato 57
XI Cauliflower 23 XXIX Watermelon 59
XII Cherries 25
XIII Cabbage 27
XIV Kale 29
XV Kiwi 31
XVI Mango 33
XVII Mushrooms 35
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

RASPBERRY grocery freezer sections or make your own puff

pastry)

CRISP 1 egg beaten with 1 tablespoon milk

1 tablespoon butter
2 Fuji apples, peeled, cored and cut into 1/4-in
thick slices
by Washington Apple Commision
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
 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
by Hanna Jung 2 large artichokes
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
by anonymous 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)

6
 III
ARUGULA

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

1/4 cup chopped green onion

SOUP 2 tablespoons fresh orange or pineapple juice

1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt
by Chuanqi Li 1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
1/8 teaspoon ground cumin
3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices

10
 V
AVOCADO

Heat the chicken broth until hot, not boiling. Set green to purplish-black. This is only my opinion,
aside. but if I cannot find Haas avocados, I don’t make
this or any other avocado recipe until I can find
Peel the avocado and remove the seed. Cut into them.
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 dark

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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
by Julee Rosso 2 egg yolks

Sheila Lukins 1/2 cup sugar

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.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BLUEBERRY 1/2 cup butter

2 cups unsifted flour
1 cup sugar

MUFFIN 2 large eggs

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

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.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

BROCCOLI 2 tablespoons butter

1 onion, chopped
1 stalk celery, chopped

SOUP 3 cups chicken broth

8 cups broccoli florets
3 tablespoons butter
by Eric Garcia 3 tablespoons all-purpose flour
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
BREAD
by Yiwei Ma

18
 IX
CANTALOUPE

1 3/4 c. all-purpose flour Dice small amount of cantaloupe into blender.

2 tsp. baking powder Set on grind just long enough to mash
1/4 tsp. salt cantaloupe into pulp do not over grind, will be
1/4 tsp. soda too soupy. Set aside.
1/3 c. shortening Mix flour, baking powder, salt and soda, sifting
2/3 c. sugar 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.

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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
by 1 teaspoon sweet paprika
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

In a large pot, combine the stock with the

20
 X
CARROT

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.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

ROASTED 1 head of cauliflower

2-3 cloves of garlic, peeled and coarsely
minced

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

Olive oil

FLOWER Coarse salt and freshly ground black pepper

Parmesan cheese

http://simplyrecipes.com/recipes/roasted_
cauliflower/

22
 XI
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.

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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

by Elliott Manzon 1 cup white sugar

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

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 XII
CHERRIES

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
• 3 tablespoons butter

LEEKS •
•
1/3 cup vegetable broth
1 teaspoon salt
• 1/2 teaspoon ground black pepper
by Megan McGlynn

26
 XIII
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

POTATO 12 cups water

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

CAKES potato (about 1 pound)

3/4 teaspoon salt, divided

WITH 1 tablespoon olive oil

1 tablespoon butter or stick margarine
3 cups diced onion
ONIONS 2 tablespoons chopped fresh sage
1/4 cup sliced green onions

AND KALE 1/4 teaspoon freshly ground black pepper

Cooking spray
Sage sprigs (optional)
by Michael Perry

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°.
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

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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 the pot using a holder. Leave a 2 inch space
kiwi, pineapple juice, lemon juice and apples. between the jars. Pour in more boiling water
Bring to a boil and then add the sugar; stir if necessary until the water level is at least 1
to dissolve, reduce heat and simmer for 30 inch above the tops of the jars. Bring the water
minutes. to a full boil, cover the pot, and process for 10
Sterilize the jars and lids in boiling water for minutes.
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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

MANGO
Ingredients

LIME RICE * 2 cups brown rice

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

32
 XVI
MANGO

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
cooked rice to serve.

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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
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

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.

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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). 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.

37
33 of the Healthiest Foods on Earth SI 520

YIN YANG 1 cup canned unsweetened coconut milk,

stirred
3/4 cup milk

PAPAYA 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

38
 XIX
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 the Garnish with a mint sprig and serve at once.
tapioca is translucent and the mixture is slightly
thickened, about 5 minutes. Do not overcook; Yield: 4 servings
the mixture will continue to set as it cools. Stir
in the vanilla extract. Recipe Source: Nicole Routhier’s Fruit Cookbook
Let the tapioca cool. Cover and refrigerate until by Nicole Routhier (Workman Publishing)
it is well chilled, at least 1 hour.
Halve the papayas and remove the seeds. With Reprinted with permission.
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.

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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)
by Maneka Nirmal 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
 XX
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
1 tablespoon of sugar

CLAFOUTIS 1/2 cup of sugar

4 eggs
1 cup of milk
by Abby Van Bremen 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
 XXI
PLUM

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

POMELO 1/2 teaspoon salt

1/2 pound large or jumbo shrimp, deveined
1/4 pound boneless skinless chicken breast or

SALAD boneless pork chop, or ¾ to 1 cup matchstick-

cut gio
1 medium pomelo
by Andrea Nguyen 1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
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

44
 XXII
POMELO
sauce
Put the salt in a small saucepan and fill 2/3 with
water. Bring to a boil and then add the shrimp.
As soon as they’ve curled up, remove them with
a slotted spoon and set aside to cool. Return
the water to a boil and add the chicken or pork
chop. When bubbles form at the rim, turn off
the heat, cover and let sit for 20 minutes to
cook the flesh. Remove and set aside to cool.
(If you’re using the Vietnamese sausage, skip
this step be cause it’s already cooked.) Cut the
shrimp in the diagonal into large pieces that
will blend well with the pomelo and other
ingredients. Hand shred the chicken or cut the
pork into julienne. Set aside. Cut off one end of
the pomelo to reveal its fleshy pith. Then use
your fingers and knife to remove the pith so
that all that’s remaining is the white covered
flesh. Pry the pomelo open and split into two
parts. Then use a knife, scissors and your fingers
to peel away the skin from each segment
and remove the flesh. Separate the flesh into
bite size pieces and deposit in a bowl. For the
dressing, combine fish sauce, lime juice, water,
sugar and chile garlic sauce in a small bowl and
stir to dissolve the sugar. Right before serving,
add the shrimp, chicken or pork, carrot, mint,
cilantro, peanuts and shallot to the pomelo.
Toss with your fingers or tongs to combine well.
Add the dressing and toss. Taste and adjust the
flavors, as needed. Transfer to a plate, leaving
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

POM 1/4 cup minced onion

2 limes, juiced
2 serrano chile peppers, or to taste

GUAC salt to taste

4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
by Amanda Visconti 1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

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 XXIII
POM...

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

RASBERRY 1 1/2 cups white sugar

1 tablespoon water
3 cups fresh raspberries

SUMMER 6 slices white bread

1 cup whipped cream

PUDDING In a saucepan over medium heat, combine the

sugar, water, and raspberries. Cook, stirring
by FeiFei 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

48
 XXIV
RASPBERRY

1 1/2 cups white sugar top of the bowl (canned goods work well), and
1 tablespoon water refrigerate overnight.
3 cups fresh raspberries The next day, remove plastic wrap, and invert
6 slices white bread onto a plate. Serve chilled, with whipped cream
1 cup whipped cream on the side.

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

49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

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

SQUASH peeled, 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
by Andrea Nguyen • 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

50
 XXV
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 cheese. Drizzle 1/2
cup of sauce over the noodles. Repeat layering
3 more times.
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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

by Ellen Wilson
1/2 lemon, juiced
Extra-virgin olive oil
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

52
 XXVI
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.
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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
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
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans

54
 XXVII
SWEET
POTATO

1. Bake sweet potatoes until tender, peel pie to cover top. Broil 5 inches below heat until
and mash. Make sure all lumps are removed, mixture begins to bubble, about 3 minutes.
straining if necessary. 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 cooled

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

FRESH 1 1/2 cup diced fresh tomatoes

1 tbsp diced seeded fresh jalapeno pepper

TOMATO 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

56
 XXVIII
TOMATO

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

57
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

SHRIMP
2 cups cooked baby salad shrimp

& 2/3 cup mayonnaise

1 tablespoon fresh snipped dill
12 4 inch seeded rounds of watermelon
about 1/2 inch thick
4 large cocktail shrimp
4 sprigs of dill

58
 XXIX
WATERMELON

Instructions:

Mix together the shrimp, Top that with another

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.
watermelon round.
Place a cocktail shrimp on
top with a sprig of dill.
Repeat to create 4
Napoleons.

Top that with another round Servings:

of the watermelon and then
another layer of the shrimp Serves 4
salad.

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

INDEX cherries 24
chicken 44
chicken broth 10
chile peppers 46
A Chowari 40

allspice 36 cilantro 10, 32, 44, 46, 56

almond extract 24, 42 coconut 40

arugula 6 coconut milk 38

asparagus 8 Coconut milk 40

avocado 10, 46 cream 48, 49

cumin 10

B Cumin 40

baking powder 14, 19, 36

balsamic vinegar 52
D
basil 6, 52 dill 58

blackberry 12
black pepper 10 E
black plums 42 egg 19, 36
blueberries 14 eggs 14, 42
brandy 42
butter 14, 26, 28, 42 F
button mushrooms 34
fish sauce 44

C flour 14, 19, 42

cabbage 26 G
cannellini beans 6
garlic 22, 56
cantaloupe pulp 19
Ghee 40
Cardamom 40
ginger 40
carrot 34, 44
green onion 10, 28
Cashew nuts 40
cauliflower 22
celery 16
H
halloumi 52

J
60
jalapeno 56 peanuts 44
pecans 54
K pie 24
Pineapple 40
kale 28
pineapple juice 10
kiwis 12
plain yogurt 10

L pomegranate 46
pomelo 44
leeks 26 pork 44, 48, 49
lemon 52 potato 28
Lemon juice 22 Powdered sugar 42
lime 46 prosciutto 8
lime juice 32, 44, 56

R
M Raisins 40
mandarin oranges 36 red pepper 10
mango 32
margarine 28 S
mayonnaise 58
sage 28
milk 14, 38, 40, 42
salt 10, 14, 19, 22
mint 38, 44, 52
shallot 44

N shallots 34
shiitake mushroom 34
Neufchâtel cheese 8 shortening 19
nutmeg 36 shrimp 10, 44, 58
soda 19
O speck 52

olive oil 28 strawberry 52

Olive oil 22 sugar 14, 19, 44

onion 16, 28, 46, 56

orang 10 T
tapioca 24, 38
P tarragon 34

papaya 38 tomato 56

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

V
vanilla extract 14, 24, 38, 42
vegetable broth 26

W
watermelon 58

Y
yolk 12

62