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Artichoke Strawberry 53
by Trish via Allrecipes.com 6 by Pei-Yi Wong 54
Avocado Watermelon 57
by Julee Rosso 10 by Jane Doe 56
Blackberry
by CM 12
Blueberry
by Eric Garcia 14
Broccoli
by Yiwei Ma 16
Cantaloupe
by John doe 20
Cherry pie
by Megan McGlynn 22
Kale
by Dan Polant 26
Kiwi
by David Quick 28
Mango
by Ellie Schuhmann 30
Mushrooms
OrangeRecipes.org 32
Orange
by Nicole Routhier 34
Papaya
by Maneka Nirmal 36
Pineapple
by Abby Van Bremen 38
Plum
by Andrea Nguyen 40
Pomelo
by Amanda Visconti 42
Pomegranate
by Bo Wang 44
Pomelo
by FeiFei 46
Raspberry
by Elizabeth Hill 48
Tomato
by Danilo Alfaro 50
33 of the Healthiest Foods on Earth SI 520
APPLE
APPLE RASPBERRY
Yield: 2 servings inch rectangle. Cut pastry into two 7 x 10-inch tender. Stir in one tablespoon of jam.
1 sheet (9 1/2 x 10-inch) puff pastry (sold in pieces. Using a ruler to guide pastry wheel, cut To serve, blend yogurt and water. Divide
grocery freezer sections or make your own puff each half into 22 seven-inch t strips about 1/4- mixture between two large serving plates.
VALENTINE CRISP
by Washington Apple Commision
pastry)
1 egg beaten with 1 tablespoon milk
1 tablespoon butter
inch wide.
To make lattice heart, lay 11 pastry strips, 1/8-
inch apart and parallel, across an ungreased
Mound apple slices in center. Dip edges of each
heart into confectioner’s sugar and place atop
apples.
2 Fuji apples, peeled, cored and cut into 1/4-in baking sheet. One by one, weave 11 more To make heart-shaped designs in the sauce, heat
thick slices strips through parallel strips to create lattice remaining jam in microwave for thirty seconds.
2 teaspoons sugar square. Cut out center of lattice with a 4 or Drop dots of jam onto sauce. Drag a toothpick
1/2 teaspoon ground cinnamon 5-inch heart-shaped cookie cutter or stencil and tip through center of each dot to make heart.
3 tablespoons seedless raspberry jam discard trimmings. Refrigerate heart 10 minutes.
1 eight ounce container lowfat vanilla yogurt Heat oven to 400 deg. F. Brush hearts with egg
1/4 cup water mixture and bake 15 minutes or until golden
Confectioner’s sugar brown. In skillet, melt butter and add apple
On floured surface, roll puff pastry into 14 x 10- slices, sugar and cinnamon. Cover and cook,
stirring occasionally, for 20 minutes or until
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33 of the Healthiest Foods on Earth SI 520
ARTICHOKE
ARTICHOKES
1/2 lemon Put the lemon, water, parsley, bay leaf, In the meantime, combine yogurt, Digion
6 cups water peppercorns, and thyme in a large pot. Bring to mustard, lemon pepper,wine vinegar, and
4 springs fresh parsley a boil over high heat. While the water is boiling, shallotsin a blender and mix at high speed until
WITH YOGURT
by Hanna Jung
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
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
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
2 large artichokes of each leaf with scissors. Put the artichokes vertically and remove the fuzzy inner chokes.
for the Yogurt Mustard: into the boiling water, cover, and cook until the Arrange the artichoke halves cut side down
1/2 cup plain nonfat yogurt leaves can be pulled from the stem easily, 40 to around the yogurt mustard on the platter.
1 teaspoon Dijon-Stlye mustrard 50 minutes.
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot
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33 of the Healthiest Foods on Earth SI 520
ASPARAGUS
PROSCIUTTO
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel cheese, Preheat oven to 450 degrees Fahrenheit (230
softened degrees Celcious). Spread prosciutto slices with
WRAPPED ASPARAGUS 12 spears fresh asparagus, trimmed Neufchatel cheese. Wrap slices around 2 or 3
asparagus spears. Arrange wrapped spears in a
by Trish via Allrecipes.com single layer on a medium baking sheet. Bake 15
minutes in the preheated oven, until asparagus is
tender.
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33 of the Healthiest Foods on Earth SI 520
AVOCADO
AVOCADO
2 ripe avocados, quartered Heat the chicken broth until hot, not boiling. Set green to purplish-black. This is only my opinion,
1/4 cup chopped green onion aside. but if I cannot find Haas avocados, I don’t make
2 tablespoons fresh orange or pineapple juice this or any other avocado recipe until I can find
SOUP
by Chuanqi Li
1 tablespoon chopped fresh cilantro
1/2 to 1 teaspoon salt
1/4 teaspoon ground red pepper
Peel the avocado and remove the seed. Cut
into several pieces, place in the food processor
or blender, and purée. Turn off the blender and
them.
1/4 teaspoon ground black pepper pour in the whipping cream, followed by the hot
1/8 teaspoon ground cumin chicken broth, cumin, salt, white pepper, sherry
3 cups chicken broth, chilled and lemon juice. Pulse a few times, just until
1 (8-ounce) container fat-free plain yogurt mixture is blended. Taste and add more salt and
Garnishes: cooked shrimp, avocado slices pepper, if desired.
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33 of the Healthiest Foods on Earth SI 520
BLACKBERRY
BLACKBERRY
1 tablespoon unflavored gelatin 1. Soak the gelatin in the cold water in a 4. Add the egg yolk mixture to the blackberry
2 tablespoons cold water saucepan for 5 minutes. Add the orange juice, mixture and stir until well blended. Whip the
Juice and grated zest of 1 orange grated orange zest, and berries, and bring just to heavy cream to soft peaks and fold gently into
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33 of the Healthiest Foods on Earth SI 520
BLUEBERRY
BLUEBERRY
1/2 cup butter Preheat oven to 375°F. In a large mixing bowl, Spray a 12 muffin baking pan with Baker’s Joy
2 cups unsifted flour cream together butter and sugar until light (or other non-stick spray). Fill greased muffin
1 cup sugar and fluffy; add eggs, one at a time, beating after cups 3/4 full. Sprinkle sugar on top of unbaked
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33 of the Healthiest Foods on Earth SI 520
BROCCOLI
BROCCOLI
2 tablespoons butter Melt 2 tablespoons butter in medium sized tablespoons butter, stir in flour and add milk.
1 onion, chopped stock pot, and saute onion and celery until Stir until thick and bubbly, and add to soup.
1 stalk celery, chopped tender. Add broccoli and broth, cover and Season with pepper and serve.
SOUP
by Eric Garcia
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
simmer for 10 minutes.
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33 of the Healthiest Foods on Earth SI 520
CANTALOUPE
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
BREADby Yiwei Ma
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
too soupy. Set aside.
Mix flour, baking powder, salt and soda, sifting 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
CHERRY PIE
CHERRY PIE
1 recipe pastry for a 9 inch double crust pie Preheat oven to 400 degrees F (205 degrees
4 tablespoons quick-cooking tapioca C). Place bottom crust in piepan. Set top crust
1/8 teaspoon salt aside, covered.
by Elliott Manzon 1 cup white sugar
4 cups pitted cherries In a large mixing bowl combine tapioca, salt,
1/4 teaspoon almond extract sugar, cherries and extracts. Let stand 15
1/2 teaspoon vanilla extract minutes. Turn out into bottom crust and dot
1 1/2 tablespoons butter 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!
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33 of the Healthiest Foods on Earth SI 520
GREEN CABBAGGE
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33 of the Healthiest Foods on Earth SI 520
KALE
MASHED-POTATO
12 cups water Bring water to a boil in a Dutch oven; add kale. mixture, onion mixture, green onions, and
1 bunch kale, trimmed (about 4 ounces) Cover and cook over medium heat 5 minutes pepper. Remove from heat; cool slightly. Divide
2 2/3 cups (1-inch) cubed Yukon gold or red or until tender. Remove kale with a slotted potato mixture into 8 equal portions, shaping
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33 of the Healthiest Foods on Earth SI 520
KIWI
KIWI
24 kiwis, peeled and mashed In a large saucepan, combine 3 cups mashed high heat, then carefully lower the jars into the
3/4 cup pineapple juice kiwi, pineapple juice, lemon juice and apples. pot using a holder. Leave a 2 inch space between
1/4 cup fresh lemon juice Bring to a boil and then add the sugar; stir the jars. Pour in more boiling water if necessary
JAM
by Dan Polant
3 apples, unpeeled and halved
4 cups white sugar
to dissolve, reduce heat and simmer for 30
minutes.
until the water level is at least 1 inch above the
tops of the jars. Bring the water to a full boil,
cover the pot, and process for 10 minutes.
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
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33 of the Healthiest Foods on Earth SI 520
MANGO
MANGO
2 cups brown rice Prep Time:
4 cups water 5 Min
1 tablespoon fresh lime juice Cook Time:
LIME RICE
by David Quick
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes
50 Min
Ready In:
55 Min
Directions
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33 of the Healthiest Foods on Earth SI 520
MUSHROOMS
WILD
1/2 teaspoon butter Heat butter and oil in a large nonstick skillet minutes. Stir in sherry and remaining ingredients.
1/2 teaspoon olive oil over medium-high heat. Add celery, shallots, and Simmer, uncovered, 5 minutes.
2 tablespoons finely chopped celery carrot; sauté 3 minutes or until lightly browned.
SOUP
Cooking spray Coat pan with cooking spray. Add button
1 cup thinly sliced button mushrooms mushrooms; sauté 3 minutes or until lightly
2 cups thinly sliced shiitake mushroom browned. Add button mushrooms to vegetable
by Ellie Schuhmann caps mixture. Coat pan with cooking spray. Add
1 (14-ounce) can fat-free, less-sodium shiitake mushrooms; sauté 3 minutes or until
chicken broth lightly browned. Add shiitake mushrooms to
1 teaspoon dry sherry vegetable mixture.
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon Combine vegetable mixture and broth in a
1/4 teaspoon ground black pepper medium saucepan; bring to a boil over medium
1/8 teaspoon salt heat. Cover, reduce heat, and simmer 30
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33 of the Healthiest Foods on Earth SI 520
ORANGE
ORANGE
10 oz of mandarin oranges, drained. Preheat your oven to 350°F (175°C).
1 medium egg, slightly beaten. Sift the flour with all of the other dry
1 ½ cup of flour. ingredients.
MUFFIN
OrangeRecipes.org
½ cup of sugar.
½ cup of butter.
¼ cup of milk.
Add the butter.
Mix together the beaten egg and the milk,
then add to dry ingredients and mix until just
1 ¾ teaspoon of baking powder. moistened.
½ teaspoon of salt. Fold in the mandarin orange pieces.
¼ teaspoon of allspice. Fill greased muffin tins about three-quarters full.
¼ teaspoon of nutmeg. Bake for 25 minutes.
Serve as desired. and serve.
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33 of the Healthiest Foods on Earth SI 520
PAPAYA
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33 of the Healthiest Foods on Earth SI 520
PINEAPPLE
PINEAPPLE
Pineapple(ripe) - 1 no Method: Tips:
(cut into small pieces) Boil the pineapple pieces in a thick bottom pan, 1) If u r using tinned coconut milk, avoid the
Sugar - 300 gm along with a little water. When the pineapple is three steps of extract milk.
PAYASAM
by Maneka Nirmal
Coconut milk - 2 tins
(or u can extract the milk from two grated
coconuts by taking 1st, 2nd and 3rd extracts)
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
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
Ghee - 25 gm the third extract of the milk and boil it. Add the second tin of coconut milk.
Raisins(Onakka munthiri) - 50 gm second extract followed by the first extract. 2) I normally add one cup water to one tin
Cashew nuts - 50 gm When the first extract begins to boil, add the coconut milk to dilute it. But u can use more
Cumin(Jeerakam) powder - 1 tsp washed chowari. When the chowari is cooked or less according to the thickness and quality of
Dried ginger powder – 1 tsp and payasam is nicely done, remove from flame. the milk.
Cardamom(Elakka) - 4 nos Add the fried cashewnuts and raisins. Sprinkle
(powdered) the powdered ingredients and mix well. Close
Chowari - 50 gm the pan with a lid to keep the yummy flavor
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33 of the Healthiest Foods on Earth SI 520
PLUM
PLUM
1 pound of black plums, pitted Preheat your oven to 400ºF, making sure your Bake for about 35 minutes, until the custard is
2 tablespoons of brandy rack is in the middle. Butter a 2-qt glass baking/ a light golden brown, puffed, and set (check by
1 tablespoon of sugar lasagna dish. inserting a toothpick into the center and make
CLAFOUTIS
by Abby Van Bremen
1/2 cup of sugar
4 eggs
1 cup of milk
Cut each of the plums into eighths and toss
them with the brandy and sugar in a medium
bowl, letting them sit for about 15 minutes
sure it comes out relatively clean).
Let the dish set for about 15 minutes--it will
shrink down and the custard will become
3 tablespoons of butter, melted minutes at room temperature. denser. Dust with powdered sugar and serve by
1/2 cup of flour Using a slotted spoon, toss the plums into the cutting into brownie-sized squares.
1/4 teaspoon of salt baking dish, spreading them out evenly. Do not
1/2 teaspoon of vanilla extract rinse the bowl just yet!
1/8 teaspoon of almond extract Pour the leftover juices into a blender, adding
Powdered sugar 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
POMELO
1/2 teaspoon salt Put the salt in a small saucepan and fill 2/3 with that all that’s remaining is the white covered
1/2 pound large or jumbo shrimp, deveined water. Bring to a boil and then add the shrimp. flesh. Pry the pomelo open and split into two
1/4 pound boneless skinless chicken breast or As soon as they’ve curled up, remove them with parts. Then use a knife, scissors and your fingers
SALAD
by Andrea Nguyen
boneless pork chop,
1 medium pomelo
1 carrot, peeled and cut into fine shreds
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
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
¼ cup mint leaves, chopped the heat, cover and let sit for 20 minutes to dressing, combine fish sauce, lime juice, water,
2 tablespoons chopped cilantro, leafy tops only cook the flesh. Remove and set aside to cool. sugar and chile garlic sauce in a small bowl and
1/4 cup chopped unsalted, roasted peanuts (If you’re using the Vietnamese sausage, skip stir to dissolve the sugar. Right before serving,
1/3 cup crispy caramelized shallot this step be cause it’s already cooked.) Cut add the shrimp, chicken or pork, carrot, mint,
2 tablespoons fish sauce the shrimp in the diagonal into large pieces cilantro, peanuts and shallot to the pomelo. Toss
1 1/2tablespoon fresh lime juice that will blend well with the pomelo and other with your fingers or tongs to combine well.
1 tablespoon water ingredients. Hand shred the chicken or cut the Add the dressing and toss. Taste and adjust the
1 1/2 tablespoons sugar pork into julienne. Set aside. Cut off one end of flavors, as needed. Transfer to a plate, leaving any
1 generous teaspoon Vietnamese chile garlic the pomelo to reveal its fleshy pith. Then use liquid behind and serve.
sauce your fingers and knife to remove the pith so
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33 of the Healthiest Foods on Earth SI 520
POMEGRANATE
POM
1/4 cup minced onion Combine the onion with the juice of 2 limes in Top with the remaining pomegranate seeds and
2 limes, juiced a small bowl; allow the onion to soak in the lime garnish with the cilantro sprig to serve.
2 serrano chile peppers, or to taste juice for 2 hours.
GUAC
by Amanda Visconti
salt to taste
4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
Strain through a fine-mesh sieve and discard the
lime juice. Set the onions aside.
1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish 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.
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33 of the Healthiest Foods on Earth SI 520
PUMPKIN
PUMPKIN
3 eggs Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:
1 cup sugar beat in sugar. Stir in pumpkin and lemon juice. 1. Cut each slice of cake and sprinkle with
2/3 cup pumpkin Combine and sift flour and remaining dry cinnamon. Arrange on a plate and serve.
CAKE ROLL
by Bo Wang
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder
ingredients (not the nuts). Fold the flour
mixture into the pumpkin-egg mixture.
Spread in a 15”x 10” pan or 12” x 18” lined
2. Goes very well with Thanksgiving or
Christmas dinner.
2 tsp. cinnamon with waxed paper. Bake for 10-15 minutes at Storage suggestions:
1 tsp. ginger 375 degrees. Cover and store in refrigerator for up to 3 days.
1/2 tsp. nutmeg Loosen edges with a knife, then turn onto a Keeps well in freezer for 1 week.
1/2 tsp. salt towel sprinkled with powdered sugar. Roll towel
1 cup powdered sugar and cake together.
1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter Combine all filling ingredients and beat until
1/2 tsp. vanilla fluffy. Unroll cake and spread filling over cake.
1/3 cup nuts, if desired Top with nuts and roll. Chill.
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33 of the Healthiest Foods on Earth SI 520
RASPBERRY
RASBERRY
1 1/2 cups white sugar In a saucepan over medium heat, combine the
1 tablespoon water sugar, water, and raspberries. Cook, stirring
3 cups fresh raspberries carefully so as not to damage the berries, until
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33 of the Healthiest Foods on Earth SI 520
TOMATO
FRESH TOMATO
1 1/2 cup diced fresh tomatoes In medium bowl, combine all ingredients. Let
1 tbsp diced seeded fresh jalapeno pepper stand, covered, at room temperature for 30
3 tbsp finely diced onion minutes.
SALSA
by Elizabeth Hill
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime juice
1 clove garlic, minced
1/4 tsp salt
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33 of the Healthiest Foods on Earth SI 520
COULIS
by Danilo Alfaro
¼ cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste
for a minute, then add the olive oil and heat for
another minute.
ajar to vent any steam, then seal the lid and
increase the blending speed. Add vinegar, adjust
consistency with remaining stock, and season to
Add the shallots and sauté for a minute or two taste with 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.
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33 of the Healthiest Foods on Earth SI 520
STRAWBERRY
STRAWBERRY
Ingredients Directions Preheat a large nonstick frying pan to medium
12 ounces strawberries, hulled and cut into 1/4- Most people think of strawberries as something hot and add a splash of olive oil. Press a basil leaf
inch slices they’d only eat for dessert, but they work so onto each slice of halloumi. Place the slices, leaf
SALAD
by Ellen Wilson
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil
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
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.
Sea salt and freshly ground black pepper you can get it from all good supermarkets. It’s Get yourself 4 plates and place a couple of
Olive oil like a chewy feta but one you can cook with. pieces of the crispy halloumi on each. Put the
A few sprigs fresh basil, leaves picked When fried or broiled it goes all crispy on mint, the rest of the basil leaves and the salad
9 ounces halloumi cheese, cut into 8 thin slices the outside and soft and slightly chewy on the leaves into the bowl with the strawberries
A few sprigs fresh mint, leaves picked inside. A brilliant thing to eat. and toss together. Pile some of the strawberry
A handful mixed salad leaves, washed and spun In a bowl, drizzle the sliced strawberries with a mixture in the middle of each plate and drape
dry good splash of balsamic vinegar, the lemon juice the speck over the top. Finish with more salad
8 slices speck and some extra-virgin olive oil. Season with salt leaves. To serve, drizzle with balsamic vinegar
and pepper. This will draw out and flavor the and extra-virgin olive oil.
lovely strawberry juices.
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33 of the Healthiest Foods on Earth SI 520
SWEET POTATO
SWEET POTATO
1 (9 inch) unbaked pie crust 1. Bake sweet potatoes until tender, peel and to cover top. Broil 5 inches below heat until
2 cups cooked and mashed sweet potatoes mash. Make sure all lumps are removed, straining mixture begins to bubble, about 3 minutes.
2 eggs if necessary. Watch carefully, if cooked too long, top will turn
PECAN PIE
by Pei-Yi Wong
3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
2. Lightly beat eggs. Blend together eggs and
sweet potatoes. Stir in sugar, salt, cinnamon,
syrupy. Cool on rack.
1/2 teaspoon ground ginger ginger, and cloves. Blend in cream. Pour into pie
1/4 teaspoon ground cloves shell.
1 2/3 cups light cream 3. Bake in preheated oven at 400 degrees F (205
3 tablespoons butter, softened degrees C) 45-55 minutes or until knife inserted
2/3 cup packed brown sugar halfway between center and edge of pie comes
2/3 cup chopped pecans out clean. Cool completely on rack.
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33 of the Healthiest Foods on Earth SI 520
WATERMELON
DILLED BABY
2 cups cooked baby salad shrimp Mix together the shrimp, mayonnaise and dill.
2/3 cup mayonnaise Chill until ready to serve.
1 tablespoon fresh snipped dill
WATERMELON
4 large cocktail shrimp shrimp salad.
4 sprigs of dill
Top that with another round of the watermelon
NAPOLEONS
by Xiaowen Zhang
and then another layer of the shrimp salad.
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