A recipe for longevity

Is it possible to live to 125 or maybe 150? It’s certain-

ly a possibility, as discussed on Oprah Winfrey’s re-
cent show on longevity. She visited me at my farm to
learn how, at 86, I am enjoying the robust health, en-
ergy, and mental creativity of someone many decades
younger. My secret: large quantities of fruit and vegeta-
bles, plus an hour of daily exercise.

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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)
1 egg beaten with 1 tablespoon milk

Valentine
1 tablespoon butter
2 Fuji apples, peeled, cored and cut into 1/4-in
thick slices
2 teaspoons sugar

Crisp 1/2 teaspoon ground cinnamon

3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
1/4 cup water
by Washington Apple Confectioner’s sugar

Commision
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 XXII
Pomelo
On floured surface, roll puff pastry into 14 x 10-
inch rectangle. Cut pastry into two 7 x 10-inch
pieces. Using a ruler to guide pastry wheel, cut
each half into 22 seven-inch long strips about
1/4-inch wide.
To make lattice heart, lay 11 pastry strips, 1/8-
inch apart and parallel, across an ungreased
baking sheet. One by one, weave 11 more
strips through parallel strips to create lattice
square. Cut out center of lattice with a 4 or
5-inch heart-shaped cookie cutter or stencil
and discard trimmings. Refrigerate heart 10
minutes.
Heat oven to 400 deg. F. Brush hearts with egg
mixture and bake 15 minutes or until golden
brown. In skillet, melt butter and add apple
slices, sugar and cinnamon. Cover and cook,
stirring occasionally, for 20 minutes or until
tender. Stir in one tablespoon of jam.
To serve, blend yogurt and water. Divide
mixture between two large serving plates.
Mound apple slices in center. Dip edges of
each heart into confectioner’s sugar and place
atop apples.
To make heart-shaped designs in the sauce,
heat remaining jam in microwave for thirty
seconds. Drop dots of jam onto sauce. Drag
a toothpick tip through center of each dot to
make heart.
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 33 of the Healthiest Foods on Earth SI 520

Artichokes
1/2 lemon
6 cups water
4 springs fresh parsley

with
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme

Yogurt
2 large artichokes
for the Yogurt Mustard:
1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
by Hanna Jung 1 teaspoon red wine vinegar
2 tabel spoons minced shallot

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 XXII
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.
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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
1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
by Chuanqi Li 1/8 teaspoon ground cumin
3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices

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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. Cut until I can find them.
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

7
 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
1/2 cup sugar
by Julee Rosso 2 tablespoons Cointreau

Sheila Lukins 2 cups heavy cream

2 kiwis, peeled and sliced, for garnish (optional)

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 XXII
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
2 large eggs

muffin 1/2 cup milk

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

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 XXII
blueberry
Preheat oven to 375°F. In a large mixing bowl,
cream together butter and sugar until light and
fluffy; add eggs, one at a time, beating after
each addition. In a second bowl, combine all
dry ingredients. (You can use an electric mixer
to combine the dry ingredients thoroughly
at this point so that you won’t need to
overmix once the wet and dry ingredients are
combined.
Gradually add the dry ingredients to the
creamed butter and sugar mixture along with
the milk and vanilla. Optionally, mash 1/2 cup
of the blueberries, and stir in by hand (this
will turn batter a light shade of blue and add a
touch of blueberry flavor, but this step may be
skipped, if you wish). Add the remaining whole
berries and stir in gently by hand.
Spray a 12 muffin baking pan with Baker’s Joy
(or other non-stick spray). Fill greased muffin
cups 3/4 full. Sprinkle sugar on top of unbaked
muffins (we like to use Turbinado sugar for
sprinkling the tops). Bake at 375°F for 25-30
minutes. Cool in pan. Run a knife around the
edge of each muffin after several minutes to
free it from the pan and cool on wire racks.
Muffins may be brushed with melted butter
and sprinkled with sugar, if desired.
At our test kitchen, we sometimes sprinkle
blueberry muffin tops with cinnamon sugar
or ground hazelnuts or spread with lemon
or vanilla icing and top with thinly sliced
almonds.
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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
3 tablespoons all-purpose flour
2 cups milk
by Eric Garcia ground black pepper to taste

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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

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33 of the Healthiest Foods on Earth SI 520

CANTALOUPE
BREAD
by Yiwei Ma

14
 XIV
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,
coarsely chopped

SOUP
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

1 cup low-fat buttermilk or yogurt
Andrew J. Powning Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf
parsley

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 XXII
CARROT

In a large pot, combine the stock with the

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

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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

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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
• 3 tablespoons butter

& Leeks
• 1/3 cup vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper

by Megan McGlynn

20
 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.

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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
1 tablespoon olive oil

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

with 1/4 teaspoon freshly ground black pepper

Cooking spray
Sage sprigs (optional)

Onions
and Kale
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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

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 XXII
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
to dissolve, reduce heat and simmer for 30 if necessary until the water level is at least 1
minutes. inch above the tops of the jars. Bring the water
Sterilize the jars and lids in boiling water for to 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

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33 of the Healthiest Foods on Earth SI 520

Mango Ingredients

Lime Rice * 2 cups brown rice

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

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 XXII
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
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt

28
 23
mushrooms

Preparation Combine vegetable mixture and broth

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.
in 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 mush-
rooms 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.
½ teaspoon of salt.
OrangeRecipes.org ¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

30
 XXII
Orange

Preheat your oven to 350°F (175°C). As one of the healthies fruits in the world,
Sift the flour with all of the other dry orange can:
ingredients.
Add the butter. Reduces levels of “bad” cholesterol
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until just Lowers risk of cancers of the mouth, 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.

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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)
Fresh mint sprigs, for garnish
by Nicole Routhier

32
 XXII
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 until Cookbook by Nicole Routhier (Workman
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 it in a Reprinted with permission.
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.

33
33 of the Healthiest Foods on Earth SI 520

Pineapple(ripe) - 1 no
(cut into small pieces)
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
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

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 XXII
PINEAPPLE
Method:
Boil the pineapple pieces in a thick bottom
pan, along with a little water. When the
pineapple is done, add the ghee and fry it well.
Add sugar and fry. Make sure that there is
no crumbs or lumps. When it is nicely done,
add the third extract of the milk and boil it.
Add the second extract followed by the first
extract. When the first extract begins to boil,
add the washed chowari. When the chowari is
cooked and payasam is nicely done, remove
from flame. Add the fried cashewnuts and
raisins. Sprinkle the powdered ingredients and
mix well. Close the pan with a lid to keep the
yummy flavor
Tips:
1) If u r using tinned coconut milk, avoid the
three steps of extract milk.
simply mix one cup water to the first tin of
coconut milk and dilute it. Add this to the fried
pineapples. When it starts to boil, add the
second tin of coconut milk.
2) I normally add one cup water to one tin
coconut milk to dilute it. But u can use more or
less according to the thickness and quality of
the milk.
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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
1/2 cup of flour
by Abby Van Bremen 1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar

36
 XXII
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
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.

37
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
1 sprig cilantro for garnish
by Amanda Visconti

38
 XXII
Pom...

Combine the onion with the juice of 2 limes Top with the remaining pomegranate seeds
in 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

Rasberry 1 1/2 cups white sugar

summer 1 tablespoon water

pudding 3 cups fresh raspberries

6 slices white bread

by FeiFei 1 cup whipped cream

40
 XXII
raspberry

1 1/2 cups white sugar In a saucepan over medium heat, combine

the sugar, water, and raspberries. Cook,

1 tablespoon water
stirring carefully so as not to damage the

3 cups fresh raspberries berries, until the mixture is hot, and the

sugar is dissolved. Set aside to cool slightly.

6 slices white bread
Line a 1 quart bowl with 5 slices of bread.

1 cup whipped cream 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.

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33 of the Healthiest Foods on Earth SI 520

Red Bell
2-3 large red bell peppers
2 oz. extra virgin olive oil
2 Tbsp. chopped shallots

Pepper
¼ cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste

Coulis
by Danilo Alfaro

42
 XXII

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 for ajar to vent any steam, then seal the lid and
another minute. increase the blending speed. Add vinegar,
adjust consistency with remaining stock, and
Add the shallots and sauté for a minute or two season to taste with Kosher salt and white
or until they’re slightly translucent. Reduce pepper.
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

43
 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
• 1/2 cup water

Lasagna
• 3 amaretti cookies , crumbled
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 3 1/2 cups whole milk
• Pinch nutmeg
by Andrea Nguyen • 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

44
 XXII
Squash
Heat the oil in a heavy large skillet over
medium-high heat. Add the squash and toss
to coat. Sprinkle with salt and pepper. Pour
the water into the skillet and then cover and
simmer over medium heat until the squash is
tender, stirring occasionally, about 20 minutes.
Cool slightly and then transfer the squash to a
food processor. Add the amaretti cookies and
blend until smooth. Season the squash puree,
to taste, with more salt and pepper.
Melt the butter in a heavy medium-size
saucepan over medium heat. Add the flour and
whisk for 1 minute. Gradually whisk in the milk.
Bring to a boil over medium-high heat. Reduce
the heat to medium and simmer until the
sauce thickens slightly, whisking often, about
5 minutes. Whisk in the nutmeg. Cool slightly.
Transfer half of the sauce to a blender*. Add
the basil and blend until smooth. Return the
basil sauce to the sauce in the pan and stir to
blend. Season the sauce with salt and pepper,
to taste.
Position the rack in the center of the oven and
preheat to 375 degrees F.
Lightly butter a 13 by 9 by 2-inch glass baking
dish. Spread 3/4 cup of the sauce over the
prepared baking dish. Arrange 3 lasagna
noodles on the bottom of the pan. Spread 1/3
of the squash puree over the noodles. Sprinkle
with 1/2 cup of mozzarella 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

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
• 1/2 cup water

Lasagna
• 3 amaretti cookies , crumbled
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 3 1/2 cups whole milk
• Pinch nutmeg
by Andrea Nguyen • 3/4 cup (lightly packed) fresh basil leaves
• 12 no-boil lasagna noodles
• 2 1/2 cups shredded whole-milk mozzarella
cheese
• 1/3 cup grated Parmesan

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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

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

Berry
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil

salad
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
by Ellen Wilson A handful mixed salad leaves, washed and
spun dry
8 slices speck

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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

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

1 tbsp Balsamic vinegar or fresh lime juice

1 clove garlic, minced

by Elizabeth Hill
1/4 tsp salt

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tomato

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

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33 of the Healthiest Foods on Earth SI 520

Dilled Baby
Shrimp 2 cups cooked baby salad shrimp

& 2/3 cup mayonnaise

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

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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

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