33 OF THE HEALTHIEST
FOOD ON EARTH
Is it possible to live to 125 or maybe
150? It’s certainly a possibility, as
discussed on Oprah Winfrey’s recent
show on longevity. She visited me
at my farm to learn how, at 86, I am
enjoying the robust health, energy, and
mental creativity of someone many
decades younger. My secret: large
quantities of fruit and vegetables, plus
an hour of daily exercise.
No pills, not even aspirin, and certainly
no supplements ever enter my mouth --
everything I need comes from my fish-
vegetarian diet, which incorporates
30-40 different kinds of fruit and
vegetables every week. Even though I
am Chairman and Owner of Dole Food
Company, I do most of my own grocery
shopping, and even took Oprah on
an impromptu trip to Costco, in a day
that included bike riding, exercise in
the gym, and juicing vegetables in the
kitchen. Oprah marveled at how much I
eat, and yet never gain a pound. In fact,
I expend a lot of energy in my 50-60
minutes of cardio and strength training
every day. Plus there’s the fact that
fruit and vegetables tend to be lower
in calories, but higher in filling fiber
and other nutrients that help you feel
satisfied.
By eating many fruits and vegetables
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33 of the Healthiest Foods on Earth SI 520
in place of fast food and junk food,
people could avoid obesity. Obesity
accelerates aging even faster than
smoking, according to scientific
research.
We created the North Carolina
Research Campus to study the health
benefits of fruits and vegetables.
It is the only campus in the world
encompassing eight universities all
working together for the benefit of
health and longevity. These include
Duke University, UNC Chapel Hill, NC
State University, UNC Charlotte, North
Carolina Central University, NC A&T
State University, UNC Greensboro and
Appalachian State University. We’ve
gathered a comprehensive array
of famous scientists and scientific
equipment under one roof, including
a two-story, 950 megahertz, 8-ton
superconducting 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
2 3
are the mainstay of my diet.
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.
CONTENTS
Apple Raspberry Valentine Crisp 4
Artichokes with Yogurt 6
Prosciutto 8
Wrapped asparagus 8
Arugula salad 10
Avocado soup 12
Blackberry mousse 14
Blueberry muffin 16
BROCCOLI Soup 18
CANTALOUPE BREAD 20
SPICY CARROT SOUP 22
ROASTED Cauli-flower 24
Cherry Pie 26
Cabbage & Leeks 28
Mashed-Potato Cakes with Onions and Kale 30
Kiwi Jam 32
Mango Lime Rice 34
Wild Mushroom soup 36
Orange Muffin 38
Yin Yang Papaya 40
PINEAPPLE PAYASAM 42
Plum Clafoutis 44
Pomelo salad Pom Guac 48
Pumpkin cake roll 50
Rasberry summer pudding 52
Red Bell Pepper Coulis 54
Spinach Cheese Squares 56
Butternut Squash Lasagna 58
Straw-Berry salad 60
Fresh tomatosalsa 62
Sweet potato pecan pie 64
Dilled Baby Shrimp 66
Watermelon Napoleons 66
 33 of the Healthiest Foods on Earth SI 520
ARTICHOKES
1/2 lemon
6 cups water
4 springs fresh parsley
WITH YOGURT 1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
2 large artichokes
by Hanna Jung for the Yogurt Mustard:
1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot
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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.
33 of the Healthiest Foods on Earth SI 520

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POMELO

APPLE
Yield: 2 servings On floured surface, roll puff pastry into 14 golden brown. In skillet, melt butter and
1 sheet (9 1/2 x 10-inch) puff pastry (sold x 10-inch rectangle. Cut pastry into two 7 add apple slices, sugar and cinnamon.
in grocery freezer sections or make your x 10-inch pieces. Using a ruler to guide Cover and cook, stirring occasionally,

RASPBERRY own puff pastry)

1 egg beaten with 1 tablespoon milk
1 tablespoon butter
pastry wheel, cut each half into 22 seven-
inch long strips about 1/4-inch wide.
for 20 minutes or until tender. Stir in one
tablespoon of jam.
To make lattice heart, lay 11 pastry strips, To serve, blend yogurt and water. Divide

VALENTINE 2 Fuji apples, peeled, cored and cut into

1/4-in thick slices
1/8-inch apart and parallel, across an
ungreased baking sheet. One by one,
mixture between two large serving plates.
Mound apple slices in center. Dip edges

CRISP
2 teaspoons sugar weave 11 more strips through parallel of each heart into confectioner’s sugar and
1/2 teaspoon ground cinnamon strips to create lattice square. Cut out place atop apples.
3 tablespoons seedless raspberry jam center of lattice with a 4 or 5-inch heart- To make heart-shaped designs in the
1 eight ounce container lowfat vanilla shaped cookie cutter or stencil and sauce, heat remaining jam in microwave
by Washington Apple yogurt discard trimmings. Refrigerate heart 10 for thirty seconds. Drop dots of jam onto

Commision 1/4 cup water

Confectioner’s sugar
minutes.
Heat oven to 400 deg. F. Brush hearts with
sauce. Drag a toothpick tip through center
of each dot to make heart.
egg mixture and bake 15 minutes or until

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ASPARAGUS

PROSCIUTTO
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel Preheat oven to 450 degrees Fahrenheit
cheese, softened (230 degrees Celcious). Spread prosciutto

WRAPPED 12 spears fresh asparagus, trimmed slices with Neufchatel cheese. Wrap slices
around 2 or 3 asparagus spears. Arrange

ASPARAGUS
wrapped spears in a single layer on a
medium baking sheet. Bake 15 minutes
in the preheated oven, until asparagus is
tender.

by Trish

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ARUGULA

ARUGULA
2 tablespoons olive oil 1. Heat the olive oil in a large skillet 2. Arrange the arugula on a serving
2 cloves garlic, minced over medium heat; cook the garlic platter. Spoon the bean mixture over
1 (14.5 ounce) can diced tomatoes in the hot oil about 1 minute. Add the arugula. Top with the shaved

SALAD 3 tablespoons white wine

1 teaspoon dried sage
1 teaspoon dried thyme
the tomatoes, wine, sage, and thyme;
increase the heat to medium-high
Parmesan cheese if desired.

and simmer 2 to 3 minutes. Stir in the

1 (15 ounce) can cannellini beans, cannellini beans and basil. Season with
by anonymous drained and rinsed salt and pepper. Continue cooking
2 tablespoons chopped fresh basil until beans are heated through, 3 to 4
salt and pepper to taste minutes.
3 cups arugula
1/4 cup shaved Parmesan cheese
(optional)

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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
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
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AVOCADO
Heat the chicken broth until hot, not
boiling. Set aside.
the bumpy skin. As they ripen, they go
from dark green to purplish-black. This is
only my opinion, but if I cannot find Haas
Peel the avocado and remove the seed.
Cut into several pieces, place in the food
avocados, I don’t make this or any other
avocado recipe until I can find them.
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
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BLACKBERRY

BLACKBERRY
1 tablespoon unflavored gelatin 1. Soak the gelatin in the cold water in a 4. Add the egg yolk mixture to the
2 tablespoons cold water saucepan for 5 minutes. Add the orange blackberry mixture and stir until well
Juice and grated zest of 1 orange juice, grated orange zest, and berries, and blended. Whip the heavy cream to soft

MOUSSE 2 pints blackberries, or 2 bags (10 ounces

each) frozen berries without sugar;
reserve 8 to 10 whole berries for garnish
bring just to a boil, stirring. Cool to room
temperature.
peaks and fold gently into the blackberry
and egg yolk mixture. Divide among
2. Beat the egg yolks and sugar in a bowl serving dishes and chill until ready to
2 egg yolks until pale yellow. Add the Cointreau and serve.
by Julee Rosso 1/2 cup sugar beat for another minute. 5. Garnish with a few slices of kiwi and a
2 tablespoons Cointreau
Sheila Lukins 2 cups heavy cream
3. Put the egg yolk mixture in the top of
a double boiler over simmering water.
whole berry, or with the berries alone.

2 kiwis, peeled and sliced, for garnish Stir until slightly thickened and hot to the
(optional) touch. Cool to room temperature.

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33 of the Healthiest Foods on Earth SI 520
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BLUEBERRY
BLUEBERRY
1/2 cup butter Preheat oven to 375°F. In a large mixing bowl,
2 cups unsifted flour cream together butter and sugar until light and
1 cup sugar fluffy; add eggs, one at a time, beating after
MUFFIN 2 large eggs
1/2 cup milk
2 teaspoons baking powder
each addition. In a second bowl, combine all
dry ingredients. (You can use an electric mixer
to combine the dry ingredients thoroughly at
1/2 teaspoon salt this point so that you won’t need to overmix
2 1/2 cups large fresh blueberries once the wet and dry ingredients are
BY CM
1 1/2 teaspoons vanilla extract combined.
2 tablespoons sugar (for top of muffins) 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
16
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
by Eric Garcia 2 cups milk
ground black pepper to taste
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BROCCOLI
Melt 2 tablespoons butter in medium sized In small saucepan, over medium-heat melt
stock pot, and saute onion and celery until 3 tablespoons butter, stir in flour and add
tender. Add broccoli and broth, cover and milk. Stir until thick and bubbly, and add to
simmer for 10 minutes. soup. Season with pepper and serve.
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.
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33 of the Healthiest Foods on Earth SI 520

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CANTALOUPE

CANTALOUPE 1 3/4 c. all-purpose flour

2 tsp. baking powder
1 3/4 c. all-purpose flour
2 tsp. baking powder
Dice small amount of cantaloupe into
blender. Set on grind just long enough
1/4 tsp. salt

BREAD
1/4 tsp. salt to mash cantaloupe into pulp do not over
1/4 tsp. soda 1/4 tsp. soda grind, will be too soupy. Set aside.
1/3 c. shortening 1/3 c. shortening Mix flour, baking powder, salt and soda,
2/3 c. sugar 2/3 c. sugar sifting 3 times.
1 lg. egg 1 lg. egg
by Yiwei Ma 1 c. cantaloupe pulp 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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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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CAULIFLOWER

ROASTED
1 head of cauliflower 1 Preheat oven to 400°F. Cut cauliflower
2-3 cloves of garlic, peeled and coarsely into florets and put in a single layer in an
minced oven-proof baking dish. Toss in the garlic.

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

Olive oil
Coarse salt and freshly ground black
Squeeze lemon juice over cauliflower and
drizzle each piece with olive oil. Sprinkle
with salt and pepper. If the oven hasn’t

FLOWER pepper
Parmesan cheese
reached 400°F yet, set aside until it has.

2 Place casserole in the hot oven,

uncovered, for 25-30 minutes, or until

http://simplyrecipes.com/recipes/roasted_
the top is lightly brown. Test with a fork

cauliflower/
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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CHERRY PIE

CHERRY
1 recipe pastry for a 9 inch double crust Preheat oven to 400 degrees F (205
pie degrees C). Place bottom crust in piepan.
4 tablespoons quick-cooking tapioca Set top crust aside, covered.

PIE 1/8 teaspoon salt

1 cup white sugar
4 cups pitted cherries
1/4 teaspoon almond extract
by Elliott Manzon 1/2 teaspoon vanilla extract
1 1/2 tablespoons butter
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

GREEN
CABBAGGE

CABBAGE
• 1 medium green cabbage Trim leeks and slice into 1 to 1 1/2-inch
• 3 large leeks lenghs. Cut the rounds into thin strips.
• 3 tablespoons butter Soak in cold water to loosen any soil that

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

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KALE

MASHED- 12 cups water

1 bunch kale, trimmed (about 4 ounces)
Bring water to a boil in a Dutch oven; add
kale. Cover and cook over medium heat 5
sage. Cook 13 minutes or until browned.
Combine potato mixture, onion mixture,

POTATO
2 2/3 cups (1-inch) cubed Yukon gold or
red potato (about 1 pound)
3/4 teaspoon salt, divided
CAKES WITH
1 tablespoon olive oil
1 tablespoon butter or stick margarine
ONIONS AND 3 cups diced onion
2 tablespoons chopped fresh sage
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;
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.

KALE 1/4 cup sliced green onions

1/4 teaspoon freshly ground black
partially mash potatoes. Stir in kale and
1/4 teaspoon salt.
Preheat broiler.

pepper Preheat oven to 400°. Broil patties for 5 minutes or until

by Michael Perry Cooking spray

Sage sprigs (optional)
Heat oil and butter in a large nonstick
browned. Garnish with sage sprigs, if
desired.
skillet over medium-high heat. Add 1/2
teaspoon salt, diced onion, and chopped

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33 of the Healthiest Foods on Earth SI 520

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KIWI

KIWI
24 kiwis, peeled and mashed In a large saucepan, combine 3 cups to a boil over high heat, then carefully
3/4 cup pineapple juice mashed kiwi, pineapple juice, lemon juice lower the jars into the pot using a holder.
1/4 cup fresh lemon juice and apples. Bring to a boil and then add Leave a 2 inch space between the jars.

JAM 3 apples, unpeeled and halved

4 cups white sugar
the sugar; stir to dissolve, reduce heat and
simmer for 30 minutes.
Pour in more boiling water if necessary
until the water level is at least 1 inch above

by Dan Polant Sterilize the jars and lids in boiling water

for at least 5 minutes. Pack the jam into
the tops of the jars. Bring the water to a
full boil, cover the pot, and process for 10
the hot, sterilized jars, filling the jars to minutes.
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

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33 of the Healthiest Foods on Earth SI 520

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MANGO

MANGO Ingredients
Prep Time:
5 Min
Cook Time:

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
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
caps
by Ellie Schuhmann 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
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MUSHROOMS
Preparation
Combine vegetable mixture and broth
in a medium saucepan; bring to a boil
Heat butter and oil in a large nonstick
skillet over medium-high heat. Add celery,
over medium heat. Cover, reduce heat,
and simmer 30 minutes. Stir in sherry and
shallots, and carrot; sauté 3 minutes or remaining ingredients. Simmer, uncovered,
until lightly browned. Spoon vegetable 5 minutes.
mixture into a medium bowl.
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

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ORANGE

ORANGE
10 oz of mandarin oranges, drained. Preheat your oven to 350°F (175°C). As one of the healthies fruits in the world,
1 medium egg, slightly beaten. Sift the flour with all of the other dry orange can:
1 ½ cup of flour. ingredients.

MUFFIN ½ cup of sugar.

½ cup of butter.
¼ cup of milk.
Add the butter.
Mix together the beaten egg and the milk,
Reduces levels of “bad” cholesterol

1 ¾ teaspoon of baking powder.
OrangeRecipes.org ½ teaspoon of salt.
¼ teaspoon of allspice.
¼ teaspoon of nutmeg.
then add to dry ingredients and mix until Lowers risk of cancers of the mouth,
just moistened. throat, breast and stomach, and childhood
Fold in the mandarin orange pieces. leukemia
Fill greased muffin tins about three-
quarters full. Pectin suppresses appetite
Bake for 25 minutes.
Serve as desired. and serve.

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PAPAYA

YIN YANG
1 cup canned unsweetened coconut milk, Combine the coconut milk, milk, sugar, and refrigerate until well chilled, at least 1
stirred and tapioca in a medium-size saucepan, hour.
3/4 cup milk and bring to a boil over high heat. Reduce To serve, spoon the tapioca pudding into

PAPAYA 3 Tablespoons sugar

2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2
by Nicole Routhier pounds)
Fresh mint sprigs, for garnish
the heat to low and simmer, stirring
frequently, until the tapioca is translucent
and the mixture is slightly thickened,
about 5 minutes. Do not overcook; the
mixture will continue to set as it cools. Stir
in the vanilla extract.
Let the tapioca cool. Cover and refrigerate
until it is well chilled, at least 1 hour.
Halve the papayas and remove the seeds.
With a spoon, scoop out the flesh and
place it in a blender or food processor.
Process the papaya to a puree. (There
should be about 2 cups of puree.) Cover
1 side of each soup bowl, then add the
papaya puree on the other side, forming
a yin-yang pattern. Garnish with a mint
sprig and serve at once.
Yield: 4 servings
Recipe Source: Nicole Routhier’s Fruit
Cookbook by Nicole Routhier (Workman
Publishing)
Reprinted with permission.

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PINEAPPLE

PINEAPPLE
Pineapple(ripe) - 1 no Method: Tips:
(cut into small pieces) Boil the pineapple pieces in a thick bottom 1) If u r using tinned coconut milk, avoid
Sugar - 300 gm pan, along with a little water. When the the three steps of extract milk.

PAYASAM Coconut milk - 2 tins

(or u can extract the milk from two grated
coconuts by taking 1st, 2nd and 3rd
pineapple is done, add the ghee and fry it
well.
simply mix one cup water to the first tin of
coconut milk and dilute it. Add this to the
Add sugar and fry. Make sure that there fried pineapples. When it starts to boil,
extracts) is no crumbs or lumps. When it is nicely add the second tin of coconut milk.
by Maneka Nirmal Ghee - 25 gm done, add the third extract of the milk and 2) I normally add one cup water to one
Raisins(Onakka munthiri) - 50 gm boil it. Add the second extract followed tin coconut milk to dilute it. But u can use
Cashew nuts - 50 gm by the first extract. When the first extract more or less according to the thickness
Cumin(Jeerakam) powder - 1 tsp begins to boil, add the washed chowari. and quality of the milk.
Dried ginger powder – 1 tsp When the chowari is cooked and payasam
Cardamom(Elakka) - 4 nos is nicely done, remove from flame. Add the
(powdered) fried cashewnuts and raisins. Sprinkle the
Chowari - 50 gm powdered ingredients and mix well. Close
the pan with a lid to keep yummy flavor.

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PLUM
1 pound of black plums, pitted
2 tablespoons of brandy
1 tablespoon of sugar
CLAFOUTIS 1/2 cup of sugar
4 eggs
1 cup of milk
3 tablespoons of butter, melted
by Abby Van Bremen 1/2 cup of flour
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar
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PLUM
Preheat your oven to 400ºF, making sure over plums.
your rack is in the middle. Butter a 2-qt Bake for about 35 minutes, until the
glass baking/lasagna dish. custard is a light golden brown, puffed,
Cut each of the plums into eighths and
toss them with the brandy and sugar in a
and set (check by inserting a toothpick
into the center and make sure it comes out
medium bowl, letting them sit for about 15 relatively clean).
minutes minutes at room temperature. Let the dish set for about 15 minutes--
Using a slotted spoon, toss the plums it will shrink down and the custard will
into the baking dish, spreading them out become denser. Dust with powdered sugar
evenly. Do not rinse the bowl just yet! and serve by cutting into brownie-sized
Pour the leftover juices into a blender, squares.
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
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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
1 carrot, peeled and cut into fine shreds
by Andrea Nguyen 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 sauce
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XXII
POMELO
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.
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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
1/4 cup pomegranate seeds, divided
by Amanda Visconti 1 sprig cilantro for garnish
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XXII
POM GUAC
Combine the onion with the juice of 2 seeds into the avocado mixture.
limes in a small bowl; allow the onion to Top with the remaining pomegranate
soak in the lime juice for 2 hours. seeds and garnish with the cilantro sprig
Strain through a fine-mesh sieve and
to serve.
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
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33 of the Healthiest Foods on Earth SI 520

XXII
PUMPKIN

PUMPKIN
3 eggs Beat eggs on high speed 5 minutes.
1 cup sugar Gradually beat in sugar. Stir in pumpkin Serving Suggestions:
2/3 cup pumpkin and lemon juice. 1. Cut each slice of cake and sprinkle with

CAKE
1 tsp. lemon juice Combine and sift flour and remaining dry cinnamon. Arrange on a plate and serve.
3/4 cup flour ingredients (not the nuts). Fold the flour 2. Goes very well with Thanksgiving or
1 tsp. baking powder mixture into the pumpkin-egg mixture. Christmas dinner.

ROLL
2 tsp. cinnamon Spread in a 15”x 10” pan or 12” x 18” lined
1 tsp. ginger with waxed paper. Bake for 10-15 minutes Storage suggestions:
1/2 tsp. nutmeg at 375 degrees. Cover and store in refrigerator for up to 3
1/2 tsp. salt Loosen edges with a knife, then turn onto a days. Keeps well in freezer for 1 week.
1 cup powdered sugar towel sprinkled with powdered sugar. Roll
1 pkg cream cheese, softened, (8 oz) towel and cake together.
4 Tbs. butter
1/2 tsp. vanilla Combine all filling ingredients and beat
1/3 cup nuts, if desired until fluffy. Unroll cake and spread filling
over cake. Top with nuts and roll. Chill.

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33 of the Healthiest Foods on Earth SI 520

XXII
RASPBERRY

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

combine the sugar, water, and

SUMMER 1 tablespoon water 1 tablespoon water
raspberries. Cook, stirring carefully

PUDDING 3 cups fresh raspberries 3 cups fresh raspberries so as not to damage the berries, until

the mixture is hot, and the sugar is

6 slices white bread 6 slices white bread
dissolved. Set aside to cool slightly.
by FeiFei 1 cup whipped cream 1 cup whipped cream 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),

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33 of the Healthiest Foods on Earth SI 520

XXII
RED BELL
PEPPER

RED BELL
2-3 large red bell peppers Remove the core, seeds and membranes a blender as the hot steam can sometimes
2 oz. extra virgin olive oil from the peppers and roughly chop them. blow the blender lid off.
2 Tbsp. chopped shallots Heat a heavy-bottomed sauté pan over

PEPPER ¼ cup vegetable stock

1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to
medium heat for a minute, then add the
olive oil and heat for another minute.
Start on a slow speed with the lid slightly
ajar to vent any steam, then seal the lid
and increase the blending speed. Add

COULIS taste Add the shallots and sauté for a minute

or two or until they’re slightly translucent.
vinegar, adjust consistency with remaining
stock, and season to taste with Kosher salt
Reduce heat to low, add the chopped and white pepper.
pepper. Cover and sweat for about 15
by Danilo Alfaro 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

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33 of the Healthiest Foods on Earth SI 520
SPINACH
16 ounce cottage cheese
2 large eggs
4 egg whites
CHEESE
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
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
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XXII
SPINACH
Preheat oven to 350 degrees F. Lightly and let cool to room temperature. Cut
spray a 9-inch square baking pan with into small squares. Serve either at room
non-stick cooking spray. temperature or warm.
In a large bowl, mix together the cottage This can be made ahead of time,
cheese, eggs, egg whites, and green refrigerated or frozen, and reheated in
onions until well combined. Mix in oven before serving.
cheddar cheese, melted butter, flour, salt, Makes 30 small squares for appetizers or 6
garlic, black pepper, and red pepper large squares for brunch.
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
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33 of the Healthiest Foods on Earth SI 520
BUTTERNUT
• 1 tablespoon olive oil
• 1 (1 1/2 to 2-pound) butternut squash,
peeled, seeded, and cut into 1-inch cubes
SQUASH • Salt and freshly ground black pepper
• 1/2 cup water
• 3 amaretti cookies , crumbled
LASAGNA • 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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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

XXII
STRAWBERRY

STRAW-
12 ounces strawberries, hulled and cut into Most people think of strawberries as hot and add a splash of olive oil. Press a basil
1/4-inch slices something they’d only eat for dessert, but leaf onto each slice of halloumi. Place the
Good-quality balsamic vinegar they work so well in salads. Especially when slices, leaf side down, in the frying pan and

BERRY 1/2 lemon, juiced

Extra-virgin olive oil
Sea salt and freshly ground black pepper
paired with halloumi cheese, which I just love.
It’s a Cypriot cheese made from goat’s or
fry for a minute. Turn over carefully and fry
for another minute until the halloumi is light
sheep’s milk and you can get it from all good golden and crisp.

SALAD 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
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
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

XXII
TOMATO

FRESH
1 1/2 cup diced fresh tomatoes In medium bowl, combine all ingredients.
Let stand, covered, at room temperature
1 tbsp diced seeded fresh jalapeno for 30 minutes.

TOMATO pepper

3 tbsp finely diced onion

SALSA 2 tbsp finely chopped fresh cilantro

1 tbsp Balsamic vinegar or fresh lime juice

by Elizabeth Hill 1 clove garlic, minced

1/4 tsp salt

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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
1 teaspoon ground cinnamon
PECAN PIE 1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 2/3 cups light cream
3 tablespoons butter, softened
by Pei-Yi Wong 2/3 cup packed brown sugar
2/3 cup chopped pecans
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XXII
SWEET POTATO
1. Bake sweet potatoes until tender, sugar, and pecans. Gently drop by
peel and mash. Make sure all lumps are spoonfuls over cooled pie to cover top.
removed, straining if necessary. Broil 5 inches below heat until mixture
2. Lightly beat eggs. Blend together eggs
begins to bubble, about 3 minutes. Watch
carefully, if cooked too long, top will turn
and sweet potatoes. Stir in sugar, salt, syrupy. Cool on rack.
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
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33 of the Healthiest Foods on Earth SI 520

XXII
WATERMELON

DILLED BABY Instructions:

SHRIMP 2 cups cooked baby salad shrimp Mix together the shrimp, Top that with another
2/3 cup mayonnaise mayonnaise and dill. Chill watermelon round.
& 1 tablespoon fresh snipped dill until ready to serve. Place a cocktail shrimp on
WATERMELON 12 4 inch seeded rounds of watermelon top with a sprig of dill.
about 1/2 inch thick To serve, place a round
NAPOLEONS 4 large cocktail shrimp of the watermelon on a Repeat to create 4
4 sprigs of dill serving plate and top with Napoleons.
a thin layer of the shrimp
by Xiaowen Zhang salad.
Servings:
Top that with another
round of the watermelon Serves 4
and then another layer of
the shrimp salad.
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33 of the Healthiest Foods on Earth SI 520

INDEX chile peppers 48

Chowari 40
kale 28
kiwis 12
Pineapple 40
pineapple juice 10
vegetable stock 54

cilantro 10, 32, 45, 48, 66 Kosher salt 54 plain yogurt 10 W

coconut 40 pomegranate 48
A coconut milk 38 L pomelo 45
watermelon 68
white pepper 54
allspice 36 Coconut milk 40 pork 45, 52, 53
leeks 26
almond extract 24, 42 cream 52, 53
cumin 10
lemon 62
potato 28
Powdered sugar 42
Y
arugula 8 Lemon juice 22
Cumin 40 prosciutto 6 yolk 12
asparagus 6 lime 48
avocado 10, 48
D lime juice 32, 45, 66
R
B dill 68 M Raisins 40

baking powder 14, 19, 36 red pepper 10

balsamic vinegar 54, 62 E mandarin oranges 36

basil 8, 62 egg 2, 19, 36

mango 32
margarine 28
S
black pepper 10 eggs 14, 42 mayonnaise 68 sage 28
black plums 42 milk 14, 38, 40, 42 salt 10, 14, 19, 22
blackberry 12 F mint 38, 45, 62 shallot 45
blueberries 14 shallots 34, 54
brandy 42
fish sauce 45
flour 14, 19, 42
N shiitake mushroom 34
butter 14, 26, 28, 42 shortening 19
Neufchâtel cheese 6
button mushrooms 34
G nutmeg 36
shrimp 10, 45, 68
soda 19
C garlic 22, 66
O speck 62
Ghee 40 strawberry 62
cabbage 26
ginger 40 olive oil 28, 54 sugar 14, 19, 45
cannellini beans 8
green onion 10, 28 Olive oil 22
cantaloupe pulp 19
onion 16, 28, 48, 66 T
Cardamom 40
carrot 34, 45
H orang 10
tapioca 24, 38
Cashew nuts 40
cauliflower 22
halloumi 62
P tarragon 34
tomato 66
celery 16 J papaya 38
cherries 24
jalapeno 66
peanuts 45 V
chicken 45 pecans 64
vanilla extract 14, 24, 38, 42
chicken broth 10
K pie 24
vegetable broth 26

68 69