CONTENTS

Apple 3 Mango 31

Artichoke 5 Mushrooms 33

Arugula 7 Orange 35

Asparagus 9 Papaya 37

Avocado 11 Pineapple 39

Blackberry 13 Plum 41

Blueberry 15 Pomegranate 43

Broccoli 17 Pumpkin 45

Cabbage 19 Raspberry 47

Cantaloupe 21 Red Bell Pepper 49

Cauliflower 23 Strawberry 51

Cherry 25 Sweet Potato 53

Kale 27 Tomato 55

Kiwi 29 Watermelon 57

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28 of the Healthiest Foods on Earth SI 520

APPLE
Yield: 2 servings

1 sheet (9 1/2 x 10-inch) puff pastry (sold in

RASPBERRY
grocery freezer sections or make your own puff
pastry)
1 egg beaten with 1 tablespoon milk

VALENTINE 1 tablespoon butter

2 Fuji apples, peeled, cored and cut into 1/4-in
thick slices

CRISP 2 teaspoons sugar

1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
by Washington Apple 1/4 cup water

Commision Confectioner’s sugar

2
 I
APPLE
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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 28 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

4
 II
ARTICHOKE

ut 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.
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.

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

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28 of the Healthiest Foods on Earth SI 520

ARUGULA
2 tablespoons olive oil
2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes

SALAD
3 tablespoons white wine
1 teaspoon dried sage
1 teaspoon dried thyme
1 (15 ounce) can cannellini beans,

by anonymous 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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 III
ARUGULA

Heat the olive oil in a large skillet over

medium heat; cook the garlic in the hot
oil about 1 minute. Add the tomatoes,
wine, sage, and thyme; increase the heat to
medium-high and simmer 2 to 3 minutes.
Stir in the cannellini beans and basil. Season
with salt and pepper. Continue cooking until
beans are heated through, 3 to 4 minutes.

Arrange the arugula on a serving platter.

Spoon the bean mixture over the arugula.
Top with the shaved Parmesan cheese if
desired.

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 28 of the Healthiest Foods on Earth SI 520

PROSCIUTTO
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel cheese,
softened

WRAPPED
12 spears fresh asparagus, trimmed

ASPARAGUS
by Trish via Allrecipes.com

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 IV
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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28 of the Healthiest Foods on Earth SI 520

AVOCADO
2 ripe avocados, quartered
1/4 cup chopped green onion
2 tablespoons fresh orange or pineapple juice

SOUP 1 tablespoon chopped fresh cilantro

1/2 to 1 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
1/8 teaspoon ground cumin
3 cups chicken broth, chilled
by Chuanqi Li 1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices

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 V
AVOCADO

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

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28 of the Healthiest Foods on Earth SI 520

BLACKBERRY
1 tablespoon unflavored gelatin
2 tablespoons cold water
Juice and grated zest of 1 orange

MOUSSE 2 pints blackberries, or 2 bags (10 ounces each)

frozen berries without sugar; reserve 8 to 10
whole berries for garnish
2 egg yolks

by Julee Rosso 1/2 cup sugar

2 tablespoons Cointreau
Sheila Lukins 2 cups heavy cream
2 kiwis, peeled and sliced, for garnish (optional)

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 VI
BLACKBERRY

1. Soak the gelatin in the cold water in a into the blackberry and egg yolk mixture.
saucepan for 5 minutes. Add the orange Divide among serving dishes and chill until
juice, grated orange zest, and berries, and ready to serve.
bring just to a boil, stirring. Cool to room
5. Garnish with a few slices of kiwi and a
temperature.
whole berry, or with the berries alone.
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

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28 of the Healthiest Foods on Earth SI 520

BLUEBERRY
1/2 cup butter
2 cups unsifted flour
1 cup sugar

MUFFIN
2 large eggs
1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt

by CM 2 1/2 cups large fresh blueberries

1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of muffins)

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 VII
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.
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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28 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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 VIII
BROCCOLI

Melt 2 tablespoons butter in medium sized milk. Stir until thick and bubbly, and add to
stock pot, and saute onion and celery until soup. Season with pepper and serve.
tender. Add broccoli and broth, cover and
simmer for 10 minutes.

Pour the soup into a blender, filling the

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

In small saucepan, over medium-heat melt

3 tablespoons butter, stir in flour and add

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28 of the Healthiest Foods on Earth SI 520

CABBAGE &
1 medium green cabbage
3 large leeks
3 tablespoons butter

LEEKS
1/3 cup vegetable broth
1 teaspoon salt
1/2 teaspoon ground black pepper

by Megan McGlynn

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 IX
CABBAGE

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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 28 of the Healthiest Foods on Earth SI 520

CANTALOUPE
1 3/4 c. all-purpose flour
2 tsp. baking powder
1/4 tsp. salt

BREAD
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
1 lg. egg

by Yiwei Ma 1 c. cantaloupe pulp

20
 X
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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28 of the Healthiest Foods on Earth SI 520

ROASTED
1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
Lemon juice (from 1/2 or a whole lemon)

CAULI-
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese

FLOWER

http://simplyrecipes.
com/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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28 of the Healthiest Foods on Earth SI 520

CHERRY PIE
1 recipe pastry for a 9 inch double crust 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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 XII
CHERRY

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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28 of the Healthiest Foods on Earth SI 520

MASHED-
12 cups water
1 bunch kale, trimmed (about 4 ounces)
2 2/3 cups (1-inch) cubed Yukon gold or red

POTATO
potato (about 1 pound)
3/4 teaspoon salt, divided
1 tablespoon olive oil

CAKES WITH 1 tablespoon butter or stick margarine

3 cups diced onion
2 tablespoons chopped fresh sage

ONIONS 1/4 cup sliced green onions

1/4 teaspoon freshly ground black pepper
Cooking spray

AND KALE Sage sprigs (optional)

by Michael Perry
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 XIII
KALE

Bring water to a boil in a Dutch oven; add
kale. Cover and cook over medium heat 5
minutes or until tender. Remove kale with
a slotted spoon, reserving cooking liquid.
Chop kale and set aside.
Add potato to reserved cooking liquid in
pan; bring to a boil. Reduce heat, and simmer
10 minutes or until tender. Drain; partially
mash potatoes. Stir in kale and 1/4 teaspoon
salt.
mixture, onion mixture, green onions, and
pepper. Remove from heat; cool slightly.
Divide potato mixture into 8 equal portions,
shaping each into a 1/2-inch-thick patty.
Place patties on a baking sheet coated with
cooking spray. Bake at 400° for 20 minutes.
Preheat broiler.
Broil patties for 5 minutes or until browned.
Garnish with sage sprigs, if desired.

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

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28 of the Healthiest Foods on Earth SI 520

KIWI
24 kiwis, peeled and mashed
3/4 cup pineapple juice
1/4 cup fresh lemon juice

JAM
3 apples, unpeeled and halved
4 cups white sugar

by Dan Polant

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 XIV
KIWI

In a large saucepan, combine 3 cups mashed and fill halfway with water. Bring to a boil
kiwi, pineapple juice, lemon juice and apples. over high heat, then carefully lower the jars
Bring to a boil and then add the sugar; stir into the pot using a holder. Leave a 2 inch
to dissolve, reduce heat and simmer for 30 space between the jars. Pour in more boiling
minutes. water if necessary until the water level is at
least 1 inch above the tops of the jars. Bring
Sterilize the jars and lids in boiling water for
the water to a full boil, cover the pot, and
at least 5 minutes. Pack the jam into the hot,
process for 10 minutes.
sterilized jars, filling the jars to within 1/4
inch of the top. Run a knife or a thin spatula
around the insides of the jars after they have
been filled to remove any air bubbles. Wipe
the rims of the jars with a moist paper towel
to remove any food residue. Top with lids,
and screw on rings.

Place a rack in the bottom of a large stockpot

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28 of the Healthiest Foods on Earth SI 520

MANGO
2 cups brown rice
4 cups water
1 tablespoon fresh lime juice

LIME RICE
1/2 cup chopped fresh cilantro
1 mango, peeled, pitted, and cut into 1/2 inch
cubes

by David Quick

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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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28 of the Healthiest Foods on Earth SI 520

MUSHROOM
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery

SOUP
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms

by Ellie Schuhmann 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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 XVI
MUSHROOMS

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.
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 medium saucepan; bring to a boil over
medium heat. Cover, reduce heat, and

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28 of the Healthiest Foods on Earth SI 520

ORANGE
10 oz of mandarin oranges, drained.
1 medium egg, slightly beaten.
1 ½ cup of flour.

MUFFIN
½ cup of sugar.
½ cup of butter.
¼ cup of milk.
1 ¾ teaspoon of baking powder.

OrangeRecipes.org ½ teaspoon of salt.

¼ teaspoon of allspice.
¼ teaspoon of nutmeg.

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 XVII
ORANGE

Preheat your oven to 350°F (175°C). orange can:

Sift the flour with all of the other dry Reduces levels of “bad” cholesterol
ingredients.
Lowers risk of cancers of the mouth, throat,
Add the butter. breast and stomach, and childhood leukemia

Mix together the beaten egg and the milk, Pectin suppresses appetite
then add to dry ingredients and mix until
just moistened.

Fold in the mandarin orange pieces.

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,

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28 of the Healthiest Foods on Earth SI 520

YIN YANG
1 cup canned unsweetened coconut milk, stirred
3/4 cup milk
3 Tablespoons sugar

PAPAYA
2 Tablespoons quick-cooking tapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
Fresh mint sprigs, for garnish

by Nicole Routhier

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 XVIII
PAPAYA

Combine the coconut milk, milk, sugar, and well chilled, at least 1 hour.
tapioca in a medium-size saucepan, and
To serve, spoon the tapioca pudding into 1
bring to a boil over high heat. Reduce the heat
side of each soup bowl, then add the papaya
to low and simmer, stirring frequently, until
puree on the other side, forming a yin-yang
the tapioca is translucent and the mixture is
pattern. Garnish with a mint sprig and serve
slightly thickened, about 5 minutes. Do not
at once.
overcook; the mixture will continue to set as
it cools. Stir in the vanilla extract.
Yield: 4 servings
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 and refrigerate until

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28 of the Healthiest Foods on Earth SI 520

PINEAPPLE
Pineapple(ripe) - 1 no
(cut into small pieces)
Sugar - 300 gm

PAYASAM
Coconut milk - 2 tins
(or u can extract the milk from two grated
coconuts by taking 1st, 2nd and 3rd extracts)
Ghee - 25 gm

by Maneka Nirmal 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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 XIX
PINEAPPLE

Method: keep the yummy flavor

Boil the pineapple pieces in a thick bottom Tips:

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

39
28 of the Healthiest Foods on Earth SI 520

PLUM
1 pound of black plums, pitted
2 tablespoons of brandy
1 tablespoon of sugar

CLAFOUTIS
1/2 cup of sugar
4 eggs
1 cup of milk
3 tablespoons of butter, melted

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

40
 XX
PLUM

Preheat your oven to 400ºF, making sure
your rack is in the middle. Butter a 2-qt glass
baking/lasagna dish.
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
minutes at room temperature.
Using a slotted spoon, toss the plums into
the baking dish, spreading them out evenly.
Do not rinse the bowl just yet!
are combined) and then pour over plums.
Bake for about 35 minutes, until the custard is
a light golden brown, puffed, and set (check
by inserting a toothpick into the center and
make sure it comes out relatively clean).
Let the dish set for about 15 minutes--it will
shrink down and the custard will become
denser. Dust with powdered sugar and serve
by cutting into brownie-sized squares.

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

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28 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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 XXI
POMEGRANATE

Combine the onion with the juice of 2 limes

in a small bowl; allow the onion to soak in
the lime juice for 2 hours.

Strain through a fine-mesh sieve and discard

the lime juice. Set the onions aside.

Grind the serrano chile peppers, the juice of

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

Transfer the mixture into a small serving

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

Top with the remaining pomegranate seeds

and garnish with the cilantro sprig to serve.

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28 of the Healthiest Foods on Earth SI 520

PUMPKIN
3 eggs
1 cup sugar
2/3 cup pumpkin

CAKE ROLL
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder
2 tsp. cinnamon

by Bo Wang 1 tsp. ginger

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

44
 XXII
PUMPKIN

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

beat in sugar. Stir in pumpkin and lemon
1. Cut each slice of cake and sprinkle with
juice.
cinnamon. Arrange on a plate and serve.
Combine and sift flour and remaining dry
2. Goes very well with Thanksgiving or
ingredients (not the nuts). Fold the flour
Christmas dinner.
mixture into the pumpkin-egg mixture.
Storage suggestions:
Spread in a 15”x 10” pan or 12” x 18” lined
Cover and store in refrigerator for up to 3
with waxed paper. Bake for 10-15 minutes at
days. Keeps well in freezer for 1 week.
375 degrees.

Loosen edges with a knife, then turn onto a

towel sprinkled with powdered sugar. Roll
towel and cake together.

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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28 of the Healthiest Foods on Earth SI 520

RASBERRY
1 1/2 cups white sugar
1 tablespoon water
3 cups fresh raspberries

SUMMER
6 slices white bread
1 cup whipped cream

PUDDING
by FeiFei

46
 XXIII
RASPBERRY

In a saucepan over medium heat, combine

the sugar, water, and raspberries. Cook,
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 onto a plate. Serve chilled, with
whipped cream on the side.

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28 of the Healthiest Foods on Earth SI 520

RED BELL
2-3 large red, yellow or orange bell peppers
2 oz. extra virgin olive oil
2 Tbsp. chopped shallots

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

COULIS
by Danilo Alfaro

48
 XXIV
RED BELL
PEPPER

Remove the core, seeds and membranes from Start on a slow speed with the lid slightly
the peppers and roughly chop them. Heat a ajar to vent any steam, then seal the lid and
heavy-bottomed sauté pan over medium increase the blending speed. Add vinegar,
heat for a minute, then add the olive oil and adjust consistency with remaining stock, and
heat for another minute. season to taste with Kosher salt and white
pepper.
Add the shallots and sauté for a minute or
two 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 blender lid off.

49
 28 of the Healthiest Foods on Earth SI 520

STRAWBERRY
12 ounces strawberries, hulled and cut into 1/4-
inch slices
Good-quality balsamic vinegar

SALAD
1/2 lemon, juiced
Extra-virgin olive oil
Sea salt and freshly ground black pepper
Olive oil

by Ellen Wilson 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

50
 XXV
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 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.
51
28 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

52
 XXVI
SWEET
POTATO

1. Bake sweet potatoes until tender, peel and cooled pie to cover top. Broil 5 inches below
mash. Make sure all lumps are removed, heat until mixture begins to bubble, about 3
straining if necessary. minutes. 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

53
28 of the Healthiest Foods on Earth SI 520

FRESH
1 1/2 cup diced fresh tomatoes
1 tbsp diced seeded fresh jalapeno pepper
3 tbsp finely diced onion

TOMATO
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime juice
1 clove garlic, minced

SALSA 1/4 tsp salt

by Elizabeth Hill

54
 XXVII
TOMATO

In medium bowl, combine all ingredients.

Let stand, covered, at room temperature for
30 minutes.

55
 28 of the Healthiest Foods on Earth SI 520

DILLED BABY
2 cups cooked baby salad shrimp
2/3 cup mayonnaise
1 tablespoon fresh snipped dill

SHRIMP AND
12 4 inch seeded rounds of watermelon
about 1/2 inch thick
4 large cocktail shrimp

WATERMELON 4 sprigs of dill

NAPOLEONS
by Xiaowen Zhang

56
 XXVIII
WATERMELON

Mix together the shrimp, mayonnaise and

dill. Chill until ready to serve.

To serve, place a round of the watermelon on

a serving plate and top with a thin layer of
the shrimp salad.

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.

Servings:

Serves 4

57
28 of the Healthiest Foods on Earth SI 520

58
 INDEX

A C
allspice 34 cabbage 18
almond extract 24, 40 cannellini beans 6
arugula 6 cantaloupe pulp 20
asparagus 8 Cardamom 38
avocado 42, 10 carrot 32
Cashew nuts 38
B cauliflower 22
celery 16
baking powder 14, 20, 34
cherries 24
balsamic vinegar 50
chicken broth 10
basil 6, 50
chile peppers 42
blackberry 12
Chowari 38
black pepper 10
cilantro 30, 42, 54, 42, 10
black plums 40
coconut 38
blueberries 14
coconut milk 36
brandy 40
Coconut milk 38
butter 14, 18, 26, 40
cream 46
button mushrooms 32
cumin 10
Cumin 38

59
D M
dill 56 mandarin oranges 34
mango 30
E margarine 26
mayonnaise 56
egg 20, 34
milk 14, 36, 38, 40
eggs 14, 40
mint 36, 50

F N
flour 14, 20, 40
Neufchâtel cheese 8

G nutmeg 34

garlic 22, 54 O
Ghee 38
olive oil 26
ginger 38
Olive oil 22
green onion 26, 10
onion 16, 26, 42, 54

H orang 10

halloumi 50 P
J papaya 36
pecans 52
jalapeno 54 pie 24
Pineapple 38
K pineapple juice 10

kale 26 plain yogurt 10

kiwis 12 pomegranate 42
pork 46

L potato 26
Powdered sugar 40
leeks 18
prosciutto 8
lemon 50
Lemon juice 22
lime 42
R
lime juice 30, 54 Raisins 38
red pepper 10
S
sage 26
salt 14, 20, , 10
shallots 32
shiitake mushroom 32
shortening 20
shrimp 56, 10, 56
soda 20
speck 50
strawberry 50
sugar 14, 20

T
tapioca 24, 36
tarragon 32
tomato 54

V
vanilla extract 14, 24, 36, 40
vegetable broth 18

W
watermelon 56

Y
yolk 12