A RECIPE FOR
LONGEVITY: 33 OF
THE HEALTHIEST
FOODS 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 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,
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 33 of the Healthiest Foods on Earth SI 520

Yield: 2 servings
APPLE RASPBERRY
VALENTINE CRISP 1 sheet (9 1/2 x 10-inch) puff pastry (sold in grocery
freezer sections or make your own puff pastry)

by Washington Apple Commis- 1 egg beaten with 1 tablespoon milk

1 tablespoon butter
ion 2 Fuji apples, peeled, cored and cut into 1/4-in thick
slices
2 teaspoons sugar
1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
1/4 cup water
Confectioner’s sugar

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POMELO

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

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33 of the Healthiest Foods on Earth SI 520

1/2 lemon
ARTICHOKES 6 cups water
WITH YOGURT 4 springs fresh parsley
1 bay leaf
5 whole black peppercorns
by Hanna Jung
1 teaspoon dried thyme
2 large artichokes
for the Yogurt Mustard:
1/2 cup plain nonfat yogurt
1 teaspoon Dijon-Stlye mustrard
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 tabel spoons minced shallot

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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.
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33 of the Healthiest Foods on Earth SI 520

2 tablespoons olive oil

ARUGULA 2 cloves garlic, minced
SALAD 1 (14.5 ounce) can diced tomatoes
3 tablespoons white wine
1 teaspoon dried sage
by anonymous 1 teaspoon dried thyme
1 (15 ounce) can cannellini beans,
drained and rinsed
2 tablespoons chopped fresh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)

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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.

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33 of the Healthiest Foods on Earth SI 520

PROSCIUTTO 1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchâtel cheese, softened
WRAPPED ASPARAGUS 12 spears fresh asparagus, trimmed

by Trish via Allrecipes.com

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ASPARAGUS

Preheat oven to 450 degrees Fahrenheit (230

degrees Celcious). Spread prosciutto slices with
Neufchatel cheese. Wrap slices around 2 or 3
asparagus spears. Arrange wrapped spears in a
single layer on a medium baking sheet. Bake 15
minutes in the preheated oven, until asparagus is
tender.

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33 of the Healthiest Foods on Earth SI 520

AVOCADO
2 ripe avocados, quartered
SOUP 1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple juice
1 tablespoon chopped fresh cilantro
by Chuanqi Li 1/2 to 1 teaspoon salt
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 green to purplish-black. This is only my opinion,
aside. but if I cannot find Haas avocados, I don’t make
this or any other avocado recipe until I can find
Peel the avocado and remove the seed. Cut into them.
several pieces, place in the food processor or
blender, and purée. Turn off the blender and
pour in the whipping cream, followed by the hot
chicken broth, cumin, salt, white pepper, sherry
and lemon juice. Pulse a few times, just until
mixture is blended. Taste and add more salt and
pepper, if desired.

Serve immediately, or chill for at least two hours

and serve.
Note: Haas avocados are the ones with the
bumpy skin. As they ripen, they go from dark

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33 of the Healthiest Foods on Earth SI 520

1 tablespoon unflavored gelatin

BLACKBERRY
2 tablespoons cold water
MOUSSE Juice and grated zest of 1 orange
2 pints blackberries, or 2 bags (10 ounces each) frozen
berries without sugar; reserve 8 to 10 whole berries for
by Julee Rosso garnish
Sheila Lukins 2 egg yolks
1/2 cup sugar
2 tablespoons Cointreau
2 cups heavy cream
2 kiwis, peeled and sliced, for garnish (optional)

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BLACKBERRY

1. Soak the gelatin in the cold water in a saucepan
for 5 minutes. Add the orange juice, grated
orange zest, and berries, and bring just to a boil,
stirring. Cool to room temperature.
2. Beat the egg yolks and sugar in a bowl until
pale yellow. Add the Cointreau and beat for
another minute.
3. Put the egg yolk mixture in the top of a double
boiler over simmering water. Stir until slightly
thickened and hot to the touch. Cool to room
temperature.
4. Add the egg yolk mixture to the blackberry
mixture and stir until well blended. Whip the
heavy cream to soft peaks and fold gently into the
blackberry and egg yolk mixture. Divide among
serving dishes and chill until ready to serve.
5. Garnish with a few slices of kiwi and a whole
berry, or with the berries alone.

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33 of the Healthiest Foods on Earth SI 520

1/2 cup butter

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

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BLUEBERRY
Preheat oven to 375°F. In a large mixing bowl,
cream together butter and sugar until light and
fluffy; add eggs, one at a time, beating after each
addition. In a second bowl, combine all dry
ingredients. (You can use an electric mixer to
combine the dry ingredients thoroughly at this
point so that you won’t need to overmix once the
wet and dry ingredients are combined.
Gradually add the dry ingredients to the creamed
butter and sugar mixture along with the milk
and vanilla. Optionally, mash 1/2 cup of the
blueberries, and stir in by hand (this will turn
batter a light shade of blue and add a touch of
blueberry flavor, but this step may be skipped, if
you wish). Add the remaining whole berries and
stir in gently by hand.
Spray a 12 muffin baking pan with Baker’s Joy
(or other non-stick spray). Fill greased muffin
cups 3/4 full. Sprinkle sugar on top of unbaked
muffins (we like to use Turbinado sugar for
sprinkling the tops). Bake at 375°F for 25-30
minutes. Cool in pan. Run a knife around the
edge of each muffin after several minutes to free
it from the pan and cool on wire racks. Muffins
may be brushed with melted butter and sprinkled
with sugar, if desired.
At our test kitchen, we sometimes sprinkle
blueberry muffin tops with cinnamon sugar or
ground hazelnuts or spread with lemon or vanilla
icing and top with thinly sliced almonds.
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33 of the Healthiest Foods on Earth SI 520

2 tablespoons butter
BROCCOLI 1 onion, chopped
SOUP 1 stalk celery, chopped
3 cups chicken broth
8 cups broccoli florets
by Eric Garcia 3 tablespoons butter
3 tablespoons all-purpose flour
2 cups milk
ground black pepper to taste

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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.

Pour the soup into a blender, filling the pitcher

no more than halfway full. Hold down the lid
of the blender with a folded kitchen towel, and
carefully start the blender, using a few quick
pulses to get the soup moving before leaving it on
to puree. Puree in batches until smooth and pour
into a clean pot. Alternately, you can use a stick
blender and puree the soup right in the cooking
pot.

In small saucepan, over medium-heat melt 3

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33 of the Healthiest Foods on Earth SI 520

1 3/4 c. all-purpose flour

CANTALOUPE 2 tsp. baking powder
BREAD 1/4 tsp. salt
1/4 tsp. soda
1/3 c. shortening
by Yiwei Ma 2/3 c. sugar
1 lg. egg
1 c. cantaloupe pulp

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 XIV

CANTALOUPE

Dice small amount of cantaloupe into blender.

Set on grind just long enough to mash cantaloupe
into pulp do not over grind, will be too soupy. Set
aside.
Mix flour, baking powder, salt and soda, sifting 3
times.

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

5 cups chicken stock or low-sodium broth

SPICY CARROT SOUP 1 pound carrots, coarsely chopped
2 medium celery ribs, coarsely chopped
by 1 large onion, coarsely chopped

Andrew J. Powning 1 leek, white and tender green parts only, coarsely chopped
1 small baking potato (6 ounces), peeled and coarsely
chopped
11/2 teaspoons ground cumin
1 teaspoon sweet paprika
1/4 teaspoon cayenne pepper
1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf parsley

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CARROTS

In a large pot, combine the stock with the carrots,

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

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33 of the Healthiest Foods on Earth SI 520

1 head of cauliflower
ROASTED CAULI- 2-3 cloves of garlic, peeled and coarsely minced
FLOWER Lemon juice (from 1/2 or a whole lemon)
Olive oil
Coarse salt and freshly ground black pepper
http://simplyrecipes.com/
Parmesan cheese
recipes/roasted_cauliflower/

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CAULIFLOWER

1 Preheat oven to 400°F. Cut cauliflower into

florets and put in a single layer in an oven-proof
baking dish. Toss in the garlic. Squeeze lemon
juice over cauliflower and drizzle each piece with
olive oil. Sprinkle with salt and pepper. If the
oven hasn’t reached 400°F yet, set aside until it
has.

2 Place casserole in the hot oven, uncovered, for

25-30 minutes, or until the top is lightly brown.
Test with a fork for desired doneness. Fork tines
should be able to easily pierce the cauliflower.
Remove from oven and sprinkle generously with
Parmesan cheese. Serve immediately.

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33 of the Healthiest Foods on Earth SI 520

1 recipe pastry for a 9 inch double crust pie

CHERRY PIE 4 tablespoons quick-cooking tapioca
1/8 teaspoon salt
1 cup white sugar
by Elliott Manzon 4 cups pitted cherries
1/4 teaspoon almond extract
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter

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CHERRY PIE

Preheat oven to 400 degrees F (205 degrees C).

Place bottom crust in piepan. Set top crust aside,
covered.

In a large mixing bowl combine tapioca, salt,

sugar, cherries and extracts. Let stand 15 minutes.
Turn out into bottom crust and dot with butter.
Cover with top crust, flute edges and cut vents in
top. Place pie on a foil lined cookie sheet --- in
case of drips!

Bake for 50 minutes in the preheated oven, until

golden brown.

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33 of the Healthiest Foods on Earth SI 520

1 medium green cabbage

CABBAGE & LEEKS 3 large leeks
3 tablespoons butter

by Megan McGlynn 1/3 cup vegetable broth

1 teaspoon salt
1/2 teaspoon ground black pepper
a

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GREEN
CABBAGGE
Trim leeks and slice into 1 to 1 1/2-inch lenghs.
Cut the rounds into thin strips. Soak in cold water
to loosen any soil that may be adhering to them,
then rinse well. Cut the cabbage into 6 wedges;
remove core pieces. Thinly slice the cabbage
wedges crosswise. Toss the drained leeks with
the cabbage. Heat butter over medium heat in
a large skillet. Add leeks and cabbage and saute
for 8 minutes. Add broth, salt, and pepper and
simmer, covered, until the cabbage is cooked but
still somewhat crunchy.

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33 of the Healthiest Foods on Earth SI 520

12 cups water
MASHED-POTATO 1 bunch kale, trimmed (about 4 ounces)
CAKES WITH ONIONS 2 2/3 cups (1-inch) cubed Yukon gold or red potato
AND KALE (about 1 pound)
3/4 teaspoon salt, divided
1 tablespoon olive oil
by Michael Perry 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
Cooking spray
Sage sprigs (optional)

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KALE

Bring water to a boil in a Dutch oven; add kale. heat; cool slightly. Divide potato mixture into 8
Cover and cook over medium heat 5 minutes or equal 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.

Add potato to reserved cooking liquid in pan; Preheat broiler.

bring to a boil. Reduce heat, and simmer 10
minutes or until tender. Drain; partially mash Broil patties for 5 minutes or until browned.
potatoes. Stir in kale and 1/4 teaspoon salt. Garnish with sage sprigs, if desired.
Preheat oven to 400°.

Heat oil and butter in a large nonstick skillet over

medium-high heat. Add 1/2 teaspoon salt, diced
onion, and chopped sage. Cook 13 minutes or
until browned. Combine potato mixture, onion
mixture, green onions, and pepper. Remove from

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33 of the Healthiest Foods on Earth SI 520

KIWI 24 kiwis, peeled and mashed

3/4 cup pineapple juice
JAM 1/4 cup fresh lemon juice

by Dan Polant 3 apples, unpeeled and halved

4 cups white sugar

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KIWI

In a large saucepan, combine 3 cups mashed jars. Pour in more boiling water if necessary until
kiwi, pineapple juice, lemon juice and apples. the water level is at least 1 inch above the tops of
Bring to a boil and then add the sugar; stir to the jars. Bring the water to a full boil, cover the
dissolve, reduce heat and simmer for 30 minutes. 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 the

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33 of the Healthiest Foods on Earth SI 520

2 cups brown rice

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

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MANGO

Prep Time:
5 Min
Cook Time:
50 Min
Ready In:
55 Min
Directions

1. Bring the brown rice and water to a boil in a

saucepan. Stir the lime juice into the rice, reduce
the heat to medium-low, and cover; simmer
until the rice is tender and the liquid has been
absorbed, 45 to 50 minutes.
2. Stir the cilantro and mango into the cooked
rice to serve.

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33 of the Healthiest Foods on Earth SI 520

1/2 teaspoon butter

WILD 1/2 teaspoon olive oil
MUSHROOM 2 tablespoons finely chopped celery
2 tablespoons finely chopped shallots
SOUP
2 tablespoons finely chopped carrot
Cooking spray

by Ellie Schuhmann 1 cup thinly sliced button mushrooms

2 cups thinly sliced shiitake mushroom
caps
1 (14-ounce) can fat-free, less-sodium
chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt

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MUSHROOMS

Preparation medium saucepan; bring to a boil over medium

Heat butter and oil in a large nonstick skillet
over medium-high heat. Add celery, shallots, and
carrot; sauté 3 minutes or until lightly browned.
Spoon vegetable mixture into a medium bowl.
heat. Cover, reduce heat, and simmer 30
minutes. Stir in sherry and remaining ingredients.
Simmer, uncovered, 5 minutes.

Coat pan with cooking spray. Add button

mushrooms; sauté 3 minutes or until lightly
browned. Add button mushrooms to vegetable
mixture. Coat pan with cooking spray. Add
shiitake mushrooms; sauté 3 minutes or until
lightly browned. Add shiitake mushrooms to
vegetable mixture.

Combine vegetable mixture and broth in a

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33 of the Healthiest Foods on Earth SI 520

10 oz of mandarin oranges, drained.

ORANGE 1 medium egg, slightly beaten.
MUFFIN 1 ½ cup of flour.
½ cup of sugar.
½ cup of butter.
OrangeRecipes.org ¼ cup of milk.
1 ¾ teaspoon of baking powder.
½ teaspoon of salt.
¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

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ORANGE

Preheat your oven to 350°F (175°C).

Sift the flour with all of the other dry ingredients. Reduces levels of “bad” cholesterol
Add the butter.
Mix together the beaten egg and the milk, Lowers risk of cancers of the mouth, throat,
then add to dry ingredients and mix until just breast and stomach, and childhood leukemia
moistened.
Fold in the mandarin orange pieces. Pectin suppresses appetite
Fill greased muffin tins about three-quarters full.
Bake for 25 minutes.
Serve as desired. and serve.

As one of the healthies fruits in the world, orange

can:

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33 of the Healthiest Foods on Earth SI 520

1 cup canned unsweetened coconut milk, stirred

YIN YANG PAPAYA
by Nicole Routhier
3/4 cup milk
3 Tablespoons sugar
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
Fresh mint sprigs, for garnish

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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 it Cookbook by Nicole Routhier (Workman
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.

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33 of the Healthiest Foods on Earth SI 520

PINEAPPLE Pineapple(ripe) - 1 no
(cut into small pieces)
PAYASAM Sugar - 300 gm
Coconut milk - 2 tins
(or u can extract the milk from two grated coconuts by
by Maneka Nirmal taking 1st, 2nd and 3rd extracts)
Ghee - 25 gm
Raisins(Onakka munthiri) - 50 gm
Cashew nuts - 50 gm
Cumin(Jeerakam) powder - 1 tsp
Dried ginger powder – 1 tsp
Cardamom(Elakka) - 4 nos
(powdered)
Chowari - 50 gm

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PINEAPPLE
Method:
Boil the pineapple pieces in a thick bottom pan,
along with a little water. When the pineapple is
done, add the ghee and fry it well.
Add sugar and fry. Make sure that there is no
crumbs or lumps. When it is nicely done, add
the third extract of the milk and boil it. Add
the second extract followed by the first extract.
When the first extract begins to boil, add the
washed chowari. When the chowari is cooked
and payasam is nicely done, remove from flame.
Add the fried cashewnuts and raisins. Sprinkle
the powdered ingredients and mix well. Close the
pan with a lid to keep the yummy flavor
Tips:
1) If u r using tinned coconut milk, avoid the
three steps of extract milk.
simply mix one cup water to the first tin of
coconut milk and dilute it. Add this to the fried
pineapples. When it starts to boil, add the second
tin of coconut milk.
2) I normally add one cup water to one tin
coconut milk to dilute it. But u can use more or
less according to the thickness and quality of the
milk.
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33 of the Healthiest Foods on Earth SI 520

1 pound of black plums, pitted

PLUM 2 tablespoons of brandy
CLAFOUTIS 1 tablespoon of sugar
1/2 cup of sugar
4 eggs
by Abby Van Bremen 1 cup of milk
3 tablespoons of butter, melted
1/2 cup of flour
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar

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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.

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33 of the Healthiest Foods on Earth SI 520

1/2 teaspoon salt

POMELO
1/2 pound large or jumbo shrimp, deveined
SALAD 1/4 pound boneless skinless chicken breast or boneless
pork chop, or ¾ to 1 cup matchstick-cut gio
1 medium pomelo
by Andrea Nguyen 1 carrot, peeled and cut into fine shreds
¼ cup mint leaves, chopped
2 tablespoons chopped cilantro, leafy tops only
1/4 cup chopped unsalted, roasted peanuts
1/3 cup crispy caramelized shallot
2 tablespoons fish sauce
1 1/2tablespoon fresh lime juice
1 tablespoon water
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile garlic sauce

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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. Taste and adjust the flavors,
as needed. Transfer to a plate, leaving any liquid
behind and serve.
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33 of the Healthiest Foods on Earth SI 520

1/4 cup minced onion

POM 2 limes, juiced
GUAC 2 serrano chile peppers, or to taste
salt to taste
4 ripe avocados, peeled and pitted
by Amanda Visconti 1/4 cup chopped fresh cilantro
1/4 cup pomegranate seeds, divided
1 sprig cilantro for garnish

46
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POM...

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

Strain through a fine-mesh sieve and discard the

lime juice. Set the onions aside.

Grind the serrano chile peppers, the juice of

2 limes, and salt together in a food processor
until smooth; add the avocado and continue
processing until creamy and smooth.

Transfer the mixture into a small serving bowl;

fold the soaked onions, chopped cilantro, and
about half the pomegranate seeds into the
avocado mixture.

47
33 of the Healthiest Foods on Earth SI 520

3 eggs

PUMPKIN 1 cup sugar

2/3 cup pumpkin
1 tsp. lemon juice

CAKE 3/4 cup flour

1 tsp. baking powder
2 tsp. cinnamon

ROLL 1 tsp. ginger

1/2 tsp. nutmeg
1/2 tsp. salt
1 cup powdered sugar
by Bo Wang
1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter
1/2 tsp. vanilla
1/3 cup nuts, if desired

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PUMPKIN

Beat eggs on high speed 5 minutes. Gradually Serving Suggestions:

beat in sugar. Stir in pumpkin and lemon juice.
Combine and sift flour and remaining dry
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 with
waxed paper. Bake for 10-15 minutes at 375
degrees.
Loosen edges with a knife, then turn onto a towel
sprinkled with powdered sugar. Roll towel and
cake together.
1. Cut each slice of cake and sprinkle with
cinnamon. Arrange on a plate and serve.
2. Goes very well with Thanksgiving or Christmas
dinner.
Storage suggestions:
Cover and store in refrigerator for up to 3 days.
Keeps well in freezer for 1 week.

Combine all filling ingredients and beat 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

1 1/2 cups white sugar

RASBERRY 1 tablespoon water
3 cups fresh raspberries
SUMMER 6 slices white bread

PUDDING 1 cup whipped cream

by FeiFei

50
 XXII

RASPBERRY

In a saucepan over medium heat, combine onto a plate. Serve chilled, with whipped

the sugar, water, and raspberries. Cook, cream on the side.

stirring carefully so as not to damage the

berries, until the mixture is hot, and the sugar

is dissolved. Set aside to cool slightly.

Line a 1 quart bowl with 5 slices of bread.

Pour the raspberry mixture over the bread,

and place the last slice of bread on top.

Cover the bowl loosely with plastic wrap.

Place a weight on top of the bowl (canned

goods work well), and refrigerate overnight.

The next day, remove plastic wrap, and invert

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33 of the Healthiest Foods on Earth SI 520

2-3 large red bell peppers

RED BELL PEPPER 2 oz. extra virgin olive oil
COULIS 2 Tbsp. chopped shallots
¼ cup vegetable stock
1 Tbsp balsamic vinegar
by Danilo Alfaro Kosher salt & ground white pepper, to taste

52
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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.

Tip: Use care when processing hot items in a

blender as the hot steam can sometimes blow the

53
33 of the Healthiest Foods on Earth SI 520

16 ounce cottage cheese

SPINACH CHEESE 2 large eggs
SQUARES 4 egg whites
by Yi-Wei Chia 1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
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
20 ounces frozen spinach, thawed and squeezed dry
1 ounce freshly-grated Parmesan cheese

54
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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 cooking frozen, and reheated in oven before serving.
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.

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33 of the Healthiest Foods on Earth SI 520

1 tablespoon olive oil

BUTTERNUT 1 (1 1/2 to 2-pound) butternut squash, peeled, seeded,
SQUASH and cut into 1-inch cubes
Salt and freshly ground black pepper
LASAGNA
1/2 cup water
3 amaretti cookies , crumbled

by Andrea Nguyen 1/4 cup butter

1/4 cup all-purpose flour
3 1/2 cups whole milk
Pinch nutmeg
3/4 cup (lightly packed) fresh basil leaves
12 no-boil lasagna noodles
2 1/2 cups shredded whole-milk mozzarella cheese
1/3 cup grated Parmesan

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SQUASH
Heat the oil in a heavy large skillet over medium-
high heat. Add the squash and toss to coat.
Sprinkle with salt and pepper. Pour the water
into the skillet and then cover and simmer over
medium heat until the squash is tender, stirring
occasionally, about 20 minutes. Cool slightly and
then transfer the squash to a food processor. Add
the amaretti cookies and blend until smooth.
Season the squash puree, to taste, with more salt
and pepper.
Melt the butter in a heavy medium-size saucepan
over medium heat. Add the flour and whisk for
1 minute. Gradually whisk in the milk. Bring to
a boil over medium-high heat. Reduce the heat
to medium and simmer until the sauce thickens
slightly, whisking often, about 5 minutes. Whisk
in the nutmeg. Cool slightly. Transfer half of the
sauce to a blender*. Add the basil and blend until
smooth. Return the basil sauce to the sauce in the
pan and stir to blend. Season the sauce with salt
and pepper, to taste.
Position the rack in the center of the oven and
preheat to 375 degrees F.
Lightly butter a 13 by 9 by 2-inch glass baking
dish. Spread 3/4 cup of the sauce over the
prepared baking dish. Arrange 3 lasagna noodles
on the bottom of the pan. Spread 1/3 of the
squash puree over the noodles. Sprinkle with
1/2 cup of mozzarella cheese. Drizzle 1/2 cup of
sauce over the noodles. Repeat layering 3 more
times and serve.
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33 of the Healthiest Foods on Earth SI 520

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

STRAWBERRY slices
SALAD Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil
by Ellen Wilson Sea salt and freshly ground black pepper
Olive oil
A few sprigs fresh basil, leaves picked
9 ounces halloumi cheese, cut into 8 thin slices
A few sprigs fresh mint, leaves picked
A handful mixed salad leaves, washed and spun dry
8 slices speck

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 XXII
STRAWBERRY
Most people think of strawberries as something
they’d only eat for dessert, but they work so well
in salads. Especially when paired with halloumi
cheese, which I just love. It’s a Cypriot cheese
made from goat’s or sheep’s milk and you can get
it from all good supermarkets. It’s like a chewy
feta but one you can cook with. When fried or
broiled it goes all crispy on the outside and soft
and slightly chewy on the inside. A brilliant thing
to eat.
In a bowl, drizzle the sliced strawberries with a
good splash of balsamic vinegar, the lemon juice
and some extra-virgin olive oil. Season with salt
and pepper. This will draw out and flavor the
lovely strawberry juices.
Preheat a large nonstick frying pan to medium
hot and add a splash of olive oil. Press a basil leaf
onto each slice of halloumi. Place the slices, leaf
side down, in the frying pan and fry for a minute.
Turn over carefully and fry for another minute
until the halloumi is light golden and crisp.
Get yourself 4 plates and place a couple of pieces
of the crispy halloumi on each. Put the mint, the
rest of the basil leaves and the salad leaves into
the bowl with the strawberries and toss together.
Pile some of the strawberry mixture in the middle
of each plate and drape the speck over the top.
Finish with more salad leaves. To serve, drizzle
with balsamic vinegar and extra-virgin olive oil.
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33 of the Healthiest Foods on Earth SI 520

1 (9 inch) unbaked pie crust

SWEET 2 cups cooked and mashed sweet potatoes
POTATO 2 eggs
PECAN PIE 3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
by Pei-Yi Wong 1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 2/3 cups light cream
3 tablespoons butter, softened
2/3 cup packed brown sugar
2/3 cup chopped pecans

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SWEET
POTATO

1. Bake sweet potatoes until tender, peel and pie to cover top. Broil 5 inches below heat until
mash. Make sure all lumps are removed, straining mixture begins to bubble, about 3 minutes.
if necessary. Watch carefully, if cooked too long, top will turn
syrupy. Cool on rack.
2. Lightly beat eggs. Blend together eggs and
sweet potatoes. Stir in sugar, salt, cinnamon,
ginger, and cloves. Blend in cream. Pour into pie
shell.
3. Bake in preheated oven at 400 degrees F (205
degrees C) 45-55 minutes or until knife inserted
halfway between center and edge of pie comes
out clean. Cool completely on rack.

4. To make Caramelized Pecan Topping:

Combine butter or margarine, brown sugar, and
pecans. Gently drop by spoonfuls over cooled

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33 of the Healthiest Foods on Earth SI 520

1 1/2 cup diced fresh tomatoes

FRESH TOMATO
SALSA 1 tbsp diced seeded fresh jalapeno pepper

3 tbsp finely diced onion

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

62
 XXII

TOMATO

In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

63
33 of the Healthiest Foods on Earth SI 520

2 cups cooked baby salad shrimp

DILLED BABY 2/3 cup mayonnaise
SHRIMP 1 tablespoon fresh snipped dill
12 4 inch seeded rounds of watermelon about 1/2 inch
& thick

WATERMELON 4 large cocktail shrimp

4 sprigs of dill
NAPOLEONS

by Xiaowen Zhang

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 XXII

WATERMELON

Mix together the shrimp, mayonnaise and dill.

Chill until ready to serve.
Servings:
To serve, place a round of the watermelon on
a serving plate and top with a thin layer of the Serves 4
shrimp salad.

Top that with another round of the watermelon

and then another layer of the shrimp salad.

Top that with another watermelon round.

Place a cocktail shrimp on top with a sprig of dill.

Repeat to create 4 Napoleons.

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33 of the Healthiest Foods on Earth SI 520

INDEX chowari 40
cilantro 10, 32, 44, 46, 62
coconut 40
coconut milk 38, 40
A cream 50
allspice 36 cumin 10, 40
almond extract 24, 42
arugula 6 D
asparagus 8 dill 64
avocado 10, 46
E
B
eggs 14, 18, 36, 42
baking powder 14, 18, 36
balsamic vinegar 52, 58 F
basil 6, 58 fish sauce 44
blackberry 12 flour 14, 18, 42
black pepper 10
black plums 42 G
blueberries 14
garlic 22, 62
brandy 42
ghee 40
butter 14, 26, 28, 42
ginger 40
button mushrooms 34
green onion 10, 28

C H
cabbage 26
halloumi 58
cannellini beans 6
cantaloupe pulp 18 J
cardamom 40
jalapeno 62
carrot 34, 44
cashew nuts 40 K
cauliflower 22
kale 28
celery 16
kiwis 12
cherries 24
Kosher salt 52
chicken 44
chicken broth 10 L
chile peppers 46
leeks 26

66
lemon 22, 58
S
lime 32, 44, 46, 62
sage 28
M salt 10, 14, 18, 22

mandarin oranges 36 shallot 44

mango 32 shallots 34, 52

margarine 28 shiitake mushroom 34

mayonnaise 64 shortening 18

milk 14, 38, 40, 42 shrimp 10, 44, 64

mint 38, 44, 58 soda 18

strawberry 58
N sugar 14, 18, 44

neufchâtel cheese 8
T
nutmeg 36
tapioca 24, 38
O tarragon 34
tomato 62
olive oil 22, 28, 52
onion 16, 28, 46, 62
V
orange 10
vanilla extract 14, 24, 38, 42
P vegetable broth 26
vegetable stock 52
papaya 38
peanuts 44
W
pecans 60
pineapple 10, 40 watermelon 64

plain yogurt 10 white pepper 52

pomegranate 46
Y
pomelo 3, 44
pork 44, 50 yolk 12

potato 28
powdered sugar 42
prosciutto 8

R
raisins 40
red pepper 10

67