Professional Documents
Culture Documents
SI520 Lab10
SI520 Lab10
39
Orange 41
Papaya 43
CONTENTS Pineapple
Plum
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47
Introduction 2
Pomelo 49
Apple 5
Pomegranate 51
Arugula 7
Pumpkin 53
Artichoke 9
Raspberry 55
Asparagus 11
Red bell pepper 57
Avocado 13
Spinach 59
Blackberry 15
Strawberry 61
Blueberry 17
Sweetpotato 63
Broccoli 19
Tomato 65
Squash 21
Watermelon 67
Cantaloupe 23
carrot 25
Cauliflower 27
Cherry pie 29
Green Cabbagge 31
kale 33
Kiwi 35
Mango 37
1
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
INTRODUCTION
Is it possible to live to 125 or maybe 150? fact, I expend a lot of energy in my 50-60
It's certainly a possibility, as discussed on minutes of cardio and strength training ev-
Oprah Winfrey's recent show on longevity. ery day. Plus there's the fact that fruit and
She visited me at my farm to learn how, at vegetables tend to be lower in calories, but
86, I am enjoying the robust health, energy, higher in filling fiber and other nutrients
and mental creativity of someone many that help you feel satisfied.
decades younger. My secret: large quanti-
ties of fruit and vegetables, plus an hour of By eating many fruits and vegetables in
daily exercise. place of fast food and junk food, people
could avoid obesity. Obesity accelerates
No pills, not even aspirin, and certainly aging even faster than smoking, according
no supplements ever enter my mouth to scientific research.
-- everything I need comes from my fish-
vegetarian diet, which incorporates 30-40 We created the North Carolina Research
different kinds of fruit and vegetables Campus to study the health benefits of
every week. Even though I am Chairman fruits and vegetables. It is the only campus
and Owner of Dole Food Company, I do in the world encompassing eight universi-
most of my own grocery shopping, and ties all working together for the benefit
even took Oprah on an impromptu trip to of health and longevity. These include
Costco, in a day that included bike riding, Duke University, UNC Chapel Hill, NC State
exercise in the gym, and juicing vegetables University, UNC Charlotte, North Carolina
in the kitchen. Oprah marveled at how Central University, NC A&T State University,
much I eat, and yet never gain a pound. In UNC Greensboro and Appalachian State
2
University. We've gathered a comprehen-
sive array of famous scientists and scientific
equipment under one roof, including a
two-story, 950 megahertz, 8-ton supercon-
ducting magnet. It is the largest and most
powerful magnet in the world and will help
us look at both plant and human cells at
the most minute level. We are constantly
doing research on all fruit and vegetables,
including the ones listed below, which are
the mainstay of my diet.
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
CRISP
2 teaspoons sugar
1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
Apple Commision
5
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
1
APPLE
On floured surface, roll puff pastry into 14 x 10- stirring occasionally, for 20 minutes or until
inch rectangle. Cut pastry into two 7 x 10-inch tender. Stir in one tablespoon of jam.
pieces. Using a ruler to guide pastry wheel, cut To serve, blend yogurt and water. Divide mixture
each half into 22 seven-inch long strips about between two large serving plates. Mound apple
1/4-inch wide. slices in center. Dip edges of each heart into
To make lattice heart, lay 11 pastry strips, 1/8- confectioner’s sugar and place atop apples.
inch apart and parallel, across an ungreased To make heart-shaped designs in the sauce, heat
baking sheet. One by one, weave 11 more strips remaining jam in microwave for thirty seconds.
through parallel strips to create lattice square. Drop dots of jam onto sauce. Drag a toothpick
Cut out center of lattice with a 4 or 5-inch tip through center of each dot to make heart.
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,
6
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,
drained and rinsed
by Chia Ning Lee 2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)
7
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
2
ARUGULA
1. Heat the olive oil in a large skillet 2. Arrange the arugula on a serving
over medium heat; cook the garlic in the platter. Spoon the bean mixture over the
hot oil about 1 minute. Add the tomatoes, arugula. Top with the shaved Parmesan
wine, sage, and thyme; increase the heat cheese if desired.
to medium-high and simmer 2 to 3 min-
utes. Stir in the cannellini beans and ba-
sil. Season with salt and pepper. Continue
cooking until beans are heated through, 3
to 4 minutes.
8
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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
3
ARTICHOKE
Put the lemon, water, parsley, bay leaf, In the meantime, combine yogurt, Digion
peppercorns, and thyme in a large pot. Bring to mustard, lemon pepper,wine vinegar, and
a boil over high heat. While the water is boiling, shallotsin a blender and mix at high speed until
prepare the artichokes Slice 1/4 inch off the top smooth. Transfer the dressing to a small serving
of each artichoke. Cut the stems off each, flush bowl and place it in the center of a large platter.
with the base, and clip the sharp point at the tip When the artichokes are done, slice them in half
of each leaf with scissors. Put the artichokes vertically and remove the fuzzy inner chokes.
into the boiling water, cover, and cook until the Arrange the artichoke halves cut side down
leaves can be pulled from the stem easily, 40 to around the yogurt mustard on the platter.
50 minutes.
10
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
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
4
ASPARAGUS
12
AVOCADO
2 ripe avocados, quartered
1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple juice
SOUP
1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
1/8 teaspoon ground cumin
by Chuanqi Li 3 cups chicken broth, chilled
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices
13
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
5
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.
14
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
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
6
BLACKBERRY
1. Soak the gelatin in the cold water in a 4. Add the egg yolk mixture to the blackberry
saucepan for 5 minutes. Add the orange juice, mixture and stir until well blended. Whip the
grated orange zest, and berries, and bring just to heavy cream to soft peaks and fold gently into
a boil, stirring. Cool to room temperature. the blackberry and egg yolk mixture. Divide
2. Beat the egg yolks and sugar in a bowl until among serving dishes and chill until ready to
pale yellow. Add the Cointreau and beat for serve.
another minute. 5. Garnish with a few slices of kiwi and a whole
3. Put the egg yolk mixture in the top of a berry, or with the berries alone.
double boiler over simmering water. Stir until
slightly thickened and hot to the touch. Cool to
room temperature.
16
BLUEBERRY
1/2 cup butter
2 cups unsifted flour
1 cup sugar
MUFFIN
2 large eggs
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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
7
BLUEBERRY
Preheat oven to 375°F. In a large mixing bowl, Spray a 12 muffin baking pan with Baker’s Joy
cream together butter and sugar until light and (or other non-stick spray). Fill greased muffin
fluffy; add eggs, one at a time, beating after cups 3/4 full. Sprinkle sugar on top of unbaked
each addition. In a second bowl, combine all dry muffins (we like to use Turbinado sugar for
ingredients. (You can use an electric mixer to sprinkling the tops). Bake at 375°F for 25-30
combine the dry ingredients thoroughly at this minutes. Cool in pan. Run a knife around the
point so that you won’t need to overmix once the edge of each muffin after several minutes to free
wet and dry ingredients are combined. it from the pan and cool on wire racks. Muffins
Gradually add the dry ingredients to the creamed may be brushed with melted butter and sprinkled
butter and sugar mixture along with the milk with sugar, if desired.
and vanilla. Optionally, mash 1/2 cup of the At our test kitchen, we sometimes sprinkle
blueberries, and stir in by hand (this will turn blueberry muffin tops with cinnamon sugar or
batter a light shade of blue and add a touch of ground hazelnuts or spread with lemon or vanilla
blueberry flavor, but this step may be skipped, if icing and top with thinly sliced almonds.
you wish). Add the remaining whole berries and
stir in gently by hand.
18
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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
8
BROCCOLI
Melt 2 tablespoons butter in medium sized stock tablespoons butter, stir in flour and add milk. Stir
pot, and saute onion and celery until tender. Add until thick and bubbly, and add to soup. Season
broccoli and broth, cover and simmer for 10 with pepper and serve.
minutes.
20
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
• 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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
9
SQUASH
Heat the oil in a heavy large skillet over in the nutmeg. Cool slightly. Transfer half of
medium-high heat. Add the squash and toss to the sauce to a blender*. Add the basil and blend
coat. Sprinkle with salt and pepper. Pour the until smooth. Return the basil sauce to the sauce
water into the skillet and then cover and simmer in the pan and stir to blend. Season the sauce
over medium heat until the squash is tender, with salt and pepper, to taste.
stirring occasionally, about 20 minutes. Cool Position the rack in the center of the oven and
slightly and then transfer the squash to a food preheat to 375 degrees F.
processor. Add the amaretti cookies and blend Lightly butter a 13 by 9 by 2-inch glass baking
until smooth. Season the squash puree, to taste, dish. Spread 3/4 cup of the sauce over the
with more salt and pepper. prepared baking dish. Arrange 3 lasagna noodles
Melt the butter in a heavy medium-size saucepan on the bottom of the pan. Spread 1/3 of the
over medium heat. Add the flour and whisk for squash puree over the noodles. Sprinkle with
1 minute. Gradually whisk in the milk. Bring to 1/2 cup of mozzarella cheese. Drizzle 1/2 cup of
a boil over medium-high heat. Reduce the heat sauce over the noodles. Repeat layering 3 more
to medium and simmer until the sauce thickens times.
slightly, whisking often, about 5 minutes. Whisk and serve.
22
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 Yiwei Ma
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
10
CANTALOUPE
24
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
25
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
11
CARROT
26
ROASTED
1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
Lemon juice (from 1/2 or a whole lemon)
CAULI-
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese
FLOWER
by anonymous
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
12
CAULIFLOWER
28
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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
13
CHERRY PIE
30
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
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
14
GREEN
CABBAGGE
32
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
WITH KALE
1 tablespoon butter or stick margarine
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)
33
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
15
KALE
Bring water to a boil in a Dutch oven; add kale. cool slightly. Divide potato mixture into 8 equal
Cover and cook over medium heat 5 minutes or portions, shaping each into a 1/2-inch-thick
until tender. Remove kale with a slotted spoon, patty. Place patties on a baking sheet coated with
reserving cooking liquid. Chop kale and set aside. cooking spray. Bake at 400° for 20 minutes.
34
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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
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KIWI
In a large saucepan, combine 3 cups mashed the jars. Pour in more boiling water if necessary
kiwi, pineapple juice, lemon juice and apples. until the water level is at least 1 inch above the
Bring to a boil and then add the sugar; stir to tops of the jars. Bring the water to a full boil,
dissolve, reduce heat and simmer for 30 minutes. cover the pot, and process for 10 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
36
MANGO
2 cups brown rice
4 cups water
1 tablespoon fresh lime juice
LIME
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes
RICE
by David Quick
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
17
MANGO
Prep Time:
5 Min
Cook Time:
50 Min
Ready In:
55 Min
Directions
38
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
SOUP
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
by Ellie Schuhmann 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
39
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
18
MUSHROOMS
Heat butter and oil in a large nonstick simmer 30 minutes. Stir in sherry and re-
skillet over medium-high heat. Add cel- maining ingredients. Simmer, uncovered,
ery, shallots, and carrot; sauté 3 minutes 5 minutes.
or until lightly browned. Spoon vegeta-
ble mixture into a medium bowl.
40
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.
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
19
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 full. Pectin suppresses appetite
Bake for 25 minutes.
Serve as desired. and serve.
42
YIN
1 cup canned unsweetened coconut milk, stirred
3/4 cup milk
3 Tablespoons sugar
YANG
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
PAPAYA
Fresh mint sprigs, for garnish
by Nicole Routhier
43
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
20
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 to of each soup bowl, then add the papaya puree
a boil over high heat. Reduce the heat to low and on the other side, forming a yin-yang pattern.
simmer, stirring frequently, until the tapioca is Garnish with a mint sprig and serve at once.
translucent and the mixture is slightly thickened,
about 5 minutes. Do not overcook; the mixture Yield: 4 servings
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.
44
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
Raisins(Onakka munthiri) - 50 gm
Cashew nuts - 50 gm
by Maneka Nirmal
Cumin(Jeerakam) powder - 1 tsp
Dried ginger powder – 1 tsp
Cardamom(Elakka) - 4 nos
(powdered)
Chowari - 50 gm
45
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
21
PINEAPPLE
Method: Tips:
Boil the pineapple pieces in a thick bottom pan, 1) If u r using tinned coconut milk, avoid the
along with a little water. When the pineapple is three steps of extract milk.
done, add the ghee and fry it well. simply mix one cup water to the first tin of
Add sugar and fry. Make sure that there is no coconut milk and dilute it. Add this to the fried
crumbs or lumps. When it is nicely done, add pineapples. When it starts to boil, add the second
the third extract of the milk and boil it. Add tin of coconut milk.
the second extract followed by the first extract. 2) I normally add one cup water to one tin
When the first extract begins to boil, add the coconut milk to dilute it. But u can use more or
washed chowari. When the chowari is cooked less according to the thickness and quality
and payasam is nicely done, remove from flame. of the milk.
Add the fried cashewnuts and raisins. Sprinkle
the powdered ingredients and mix well. Close
the pan with a lid to keep the yummy flavor
46
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
47
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
22
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 them sure it comes out relatively clean).
with the brandy and sugar in a medium bowl, Let the dish set for about 15 minutes--it will
letting them sit for about 15 minutes minutes at shrink down and the custard will become denser.
room temperature. Dust with powdered sugar and serve by cutting
Using a slotted spoon, toss the plums into the 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.
48
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
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 teaspoon Vietnamese chile garlic sauce
49
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
23
POMELO
Put the salt in a small saucepan and fill 2/3 with remaining is the white covered flesh. Pry the
water. Bring to a boil and then add the shrimp. pomelo open and split into two parts. Then use
As soon as they’ve curled up, remove them with a knife, scissors and your fingers to peel away
a slotted spoon and set aside to cool. Return the skin from each segment and remove the
the water to a boil and add the chicken or pork flesh. Separate the flesh into bite size pieces and
chop. When bubbles form at the rim, turn off the deposit in a bowl. For the dressing, combine
heat, cover and let sit for 20 minutes to cook the fish sauce, lime juice, water, sugar and chile
flesh. Remove and set aside to cool. (If you’re garlic sauce in a small bowl and stir to dissolve
using the Vietnamese sausage, skip this step be the sugar. Right before serving, add the shrimp,
cause it’s already cooked.) Cut the shrimp in the chicken or pork, carrot, mint, cilantro, peanuts
diagonal into large pieces that will blend well and shallot to the pomelo. Toss with your fingers
with the pomelo and other ingredients. Hand or tongs to combine well. Add the dressing and
shred the chicken or cut the pork into julienne. toss. Taste and adjust the flavors, as needed.
Set aside. Cut off one end of the pomelo to Transfer to a plate, leaving any liquid behind
reveal its fleshy pith. Then use your fingers and serve.
and knife to remove the pith so that all that’s
50
POMEGRANATE
1/4 cup minced onion
2 limes, juiced
2 serrano chile peppers, or to taste
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
51
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
24
POMEGRANATE
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.
52
PUMPKIN
3 eggs
1 cup sugar
2/3 cup pumpkin
CAKE
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder
ROLL
2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. salt
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
25
PUMPKIN
54
RASBERRY 1 1/2 cups white sugar
55
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
26
RASPBERRY
In a saucepan over medium heat, combine invert onto a plate. Serve chilled, with
the sugar, water, and raspberries. Cook, whipped cream on the side.
56
RED
2-3 large red, yellow or orange bell peppers
2 oz. extra virgin olive oil
2 Tbsp. chopped shallots
BELL
¼ cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste
PEPPER
COULIS
by Danilo Alfaro
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
27
RED BELL
PEPPER
Remove the core, seeds and membranes from 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 ajar to
for a minute, then add the olive oil and heat for vent any steam, then seal the lid and increase the
another minute. blending speed. Add vinegar, adjust consistency
with remaining stock, and season to taste with
Add the shallots and sauté for a minute or two Kosher salt and white pepper.
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.
58
Spinach
16 ounce cottage cheese
2 large eggs
4 egg whites
Cheese
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
Squares
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/2 teaspoon minced garlic
1/4 teaspoon freshly-ground black pepper
1/8 teaspoon red pepper flakes
by Yi-Wei Chia 20 ounces frozen spinach, thawed and squeezed
dry
1 ounce freshly-grated Parmesan cheese
59
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
28
SPINACH
Preheat oven to 350 degrees F. Lightly spray a This can be made ahead of time, refrigerated or
9-inch square baking pan with non-stick frozen, and reheated in oven before serving.
cooking spray. Makes 30 small squares for appetizers or 6 large
In a large bowl, mix together the cottage cheese, squares for brunch.
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.
60
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
61
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
29
STRAWBERRY
62
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
1 teaspoon ground cinnamon
PECAN
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 2/3 cups light cream
PIE
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans
by Pei-Yi Wong
63
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
30
SWEET
POTATO
1. Bake sweet potatoes until tender, and pecans. Gently drop by spoonfuls over
peel and mash. Make sure all lumps are cooled pie to cover top. Broil 5 inches below
removed, straining if necessary. heat until mixture begins to bubble, about
3 minutes. Watch carefully, if cooked too
2. Lightly beat eggs. Blend together eggs long, top will turn syrupy. Cool on rack.
and sweet potatoes. Stir in sugar, salt,
cinnamon, ginger, and cloves. Blend in
cream. Pour into pie shell.
3. Bake in preheated oven at 400 degrees F
(205 degrees C) 45-55 minutes or until knife
inserted halfway between center and edge
of pie comes out clean. Cool completely
on rack.
64
FRESH
1 1/2 cup diced fresh tomatoes
SALSA
2 tbsp finely chopped fresh cilantro
65
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
31
TOMATO
66
DILLED BABY 2 cups cooked baby salad shrimp
2/3 cup mayonnaise
SHRIMP 1 tablespoon fresh snipped dill
by Xiaowen Zhang
67
33 OF THE HEALTHIEST FOODS ON EARTH SI 520
32
WATERMELON
68
INDEX chile peppers 49
Chowari 43
cilantro 11, 35, 47, 49, 63
coconut 43
A coconut milk 41
arugula 5 cumin 11
asparagus 9 Cumin 43
avocado 11, 49
D
B dill 65
leeks 29
pork 47, 53 Y
potato 31
lemon 59 yolk 13
Powdered sugar 45
Lemon juice 25
prosciutto 9
lime 49
lime juice 35, 47, 63
R
M Raisins 43
red pepper 11
mandarin oranges 39
mango 35
margarine 31
S
mayonnaise 65 sage 31
milk 15, 41, 43, 45 salt 11, 15, 21, 25
mint 41, 47, 59 shallot 47
shallots 37
N shiitake mushroom 37
shortening 21
Neufchâtel cheese 9
shrimp 11, 47, 65
nutmeg 39
soda 21
O speck 59
strawberry 59
olive oil 31 sugar 15, 21, 47
Olive oil 25
onion 17, 31, 49, 63 T
orang 11
tapioca 27, 41
P tarragon 37
tomato 63
papaya 41
peanuts 47 V
pecans 61
vanilla extract 15, 27, 41, 45
pie 27
vegetable broth 29
Pineapple 43