33 OF THE HEALTHIEST FOODS ON EARTH SI 520

CONTENTS
APPLE.................................................................................................................................................1

ARTICHOKE......................................................................................................................................3

ARUGULA..........................................................................................................................................5

ASPARAGUS.....................................................................................................................................7

AVOCADO.........................................................................................................................................9

BLACKBERRY................................................................................................................................. 11

BROCCOLI...................................................................................................................................... 13

CANTALOUPE............................................................................................................................... 15

CHERRY PIE.................................................................................................................................. 17

GREEN CABBAGGE.....................................................................................................................19

KALE................................................................................................................................................. 21

KIWI.................................................................................................................................................. 23

MANGO........................................................................................................................................... 25

MUSHROOMS............................................................................................................................... 27

ORANGE......................................................................................................................................... 29

PAPAYA............................................................................................................................................ 31

PINEAPPLE..................................................................................................................................... 33

PLUM............................................................................................................................................... 35

1
 CONTENTS
POMELO..........................................................................................................................................37

POM..................................................................................................................................................39

PUMPKIN.........................................................................................................................................41

RASPBERRY....................................................................................................................................43

RED BELL PEPPER........................................................................................................................45

SPINACH..........................................................................................................................................47

STRAWBERRY.................................................................................................................................49

SWEET POTATO.............................................................................................................................51

TOMATO..........................................................................................................................................53

WATERMELON...............................................................................................................................55

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Apple Raspberry •
•
Yield: 2 servings
1 sheet (9 1/2 x 10-inch) puff pastry (sold in

Valentine Crisp grocery freezer sections or make your own

puff pastry)
• 1 egg beaten with 1 tablespoon milk
• 1 tablespoon butter
• 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

by Washington Apple yogurt

• 1/4 cup water
Commision
• Confectioner’s sugar

1
 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.
2
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Artichokes •
•
1/2 lemon
6 cups water

with Yogurt •
•
4 springs fresh parsley
1 bay leaf
• 5 whole black peppercorns
• 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
by Hanna Jung

3
 II
ARTICHOKE

• Put the lemon, water, parsley, bay leaf, • Transfer the dressing to a small serving bowl
peppercorns, and thyme in a large pot. and place it in the center of a large platter.
• Bring to a boil over high heat. While the water When the artichokes are done, slice them
is boiling, prepare the artichokes Slice 1/4 inch in half vertically and remove the fuzzy inner
off the top of each artichoke. chokes.
• Cut the stems off each, flush with the base, and • Arrange the artichoke halves cut side down
clip the sharp point at the tip of each leaf with around the yogurt mustard on the platter.
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.

4
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Arugula •
•
2 tablespoons olive oil
2 cloves garlic, minced

Salad •
•
1 (14.5 ounce) can diced tomatoes
3 tablespoons white wine
• 1 teaspoon dried sage
• 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
by anonymous (optional)

5
 III
ARUGULA

• Heat the olive oil in a large skillet over • Arrange the arugula on a serving platter.
medium heat; cook the garlic in the hot Spoon the bean mixture over the arugula.
oil about 1 minute. Add the tomatoes, Top with the shaved Parmesan cheese if
wine, sage, and thyme; increase the heat to desired.
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.

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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,

Wrapped •
softened
12 spears fresh asparagus, trimmed

Asparagus

by Trish via
Allrecipes.com

7
 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.

8
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
• 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
by Chuanqi Li

9
 V
AVOCADO

• Heat the chicken broth until hot, not boiling. Set this or any other avocado recipe until I can find
aside. Peel the avocado and remove the seed. them.
• Cut into 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
green to purplish-black. This is only my opinion,
but if I cannot find Haas avocados, I don’t make

10
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Blackberry •
•
1 tablespoon unflavored gelatin
2 tablespoons cold water Juice and grated

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

11
 VI
BLACKBERRY
• 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.
• Beat the egg yolks and sugar in a bowl until
pale yellow. Add the Cointreau and beat for
another minute.
• 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.
• 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.
• Garnish with a few slices of kiwi and a whole
berry, or with the berries alone.
12
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Broccoli •
•
2 tablespoons butter
1 onion, chopped

Soup •
•
1 stalk celery, chopped
3 cups chicken broth
• 8 cups broccoli florets
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 2 cups milk ground black pepper to taste

by Eric Garcia

13
 VII
BROCCOLI

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

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Cantaloupe •
•
1 3/4 c. all-purpose flour
2 tsp. baking powder

Bread
• 1/4 tsp. salt
• 1/4 tsp. soda
• 1/3 c. shortening
• 2/3 c. sugar
• 1 lg. egg
• 1 c. cantaloupe pulp

by Yiwei Ma

15
 VIII
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.

16
33 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
• 4 cups pitted cherries
• 1/4 teaspoon almond extract
• 1/2 teaspoon vanilla extract
• 1 1/2 tablespoons butter

by Elliott Manzon

17
 IX
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

Cabbage & Leeks •

•
1 medium green cabbage
3 large leeks
• 3 tablespoons butter
• 1/3 cup vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper

by Megan McGlynn

19
 X
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.

20
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Mashed-Potato •
•
12 cups water
1 bunch kale, trimmed (about 4 ounces)

Cakes with • 2 2/3 cups (1-inch) cubed Yukon gold or

red potato (about 1 pound)
• 3/4 teaspoon salt, divided
Onions • 1 tablespoon olive oil
• 1 tablespoon butter or stick margarine

and Kale •
•
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)
by Michael Perry

21
 XI
KALE

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

22
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
3 apples, unpeeled and halved
• 4 cups white sugar

by Dan Polant

23
 XII
KIWI

• In a large saucepan, combine 3 cups mashed and fill halfway with water. Bring to a boil over
kiwi, pineapple juice, lemon juice and apples. high heat, then carefully lower the jars into
Bring to a boil and then add the sugar; stir the pot using a holder. Leave a 2 inch space
to dissolve, reduce heat and simmer for 30 between the jars. Pour in more boiling water
minutes. if necessary until the water level is at least 1
• Sterilize the jars and lids in boiling water for inch above the tops of the jars. Bring the water
at least 5 minutes. Pack the jam into the hot, to a full boil, cover the pot, and process for 10
sterilized jars, filling the jars to within 1/4 inch minutes.
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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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Mango Lime •
•
2 cups brown rice
4 cups water

Rice
• 1 tablespoon fresh lime juice
• 1/2 cup chopped fresh cilantro
• 1 mango, peeled, pitted, and cut into 1/2
inch cubes

by David Quick

25
 XIII
MANGO

• 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.
• Stir the cilantro and mango into the cooked
rice to serve.

26
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Wild •
•
1/2 teaspoon butter
1/2 teaspoon olive oil

Mushroom
• 2 tablespoons finely chopped celery
• 2 tablespoons finely chopped shallots
• 2 tablespoons finely chopped
Soup carrotCooking spray
• 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
by Ellie Schuhmann • 1/2 teaspoon chopped fresh parsley
• 1/4 teaspoon chopped fresh tarragon
• 1/4 teaspoon ground black pepper

• 1/8 teaspoon salt

27
 XIV
MUSHROOMS

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

28
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Orange •
•
10 oz of mandarin oranges, drained.
1 medium egg, slightly beaten.

Muffin •
•
1 ½ cup of flour.
½ cup of sugar.
• ½ cup of butter.
• ¼ cup of milk.
• 1 ¾ teaspoon of baking powder.
• ½ teaspoon of salt.
• ¼ teaspoon of allspice.
• ¼ teaspoon of nutmeg.

by OrangeRecipes.org

29
 XV
ORANGE

• Preheat your oven to 350°F (175°C). Sift the

flour with all of the other dry ingredients.
• Add the butter. Mix together the beaten egg
and the milk, 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,
orange can: Reduces levels of “bad” cholesterol
Lowers risk of cancers of the mouth, throat,
breast and stomach, and childhood leukemia
Pectin suppresses appetite

30
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Yin Yang Papaya • 1 cup canned unsweetened coconut milk,

stirred
• 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

by Nicole Routhier

31
 XVI
PAPAYA

• Combine the coconut milk, milk, sugar, and at least 1 hour.

tapioca in a medium-size saucepan, and bring • To serve, spoon the tapioca pudding into 1 side
to a boil over high heat. Reduce the heat to of each soup bowl, then add the papaya puree
low and simmer, stirring frequently, until the on the other side, forming a yin-yang pattern.
tapioca is translucent and the mixture is slightly Garnish with a mint sprig and serve at once.
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 and refrigerate until well chilled,

32
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 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
by Maneka Nirmal • Cardamom(Elakka) - 4 nos
• (powdered)
• Chowari - 50 gm

33
 XVII
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

Plum •
•
1 pound of black plums, pitted
2 tablespoons of brandy

Clafoutis •
•
1 tablespoon of sugar
1/2 cup of sugar
• 4 eggs
• 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
by Abby Van Bremen

35
 XVIII
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!
• 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.
• 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.

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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

Salad • 1/4 pound boneless skinless chicken

breast or boneless pork chop, or ¾ to 1 cup
matchstick-cut gio
• 1 medium pomelo 1 carrot, peeled and
cut into fine shreds ¼ cup mint leaves,
chopped
• 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
by Andrea Nguyen fresh lime juice 1 tablespoon water
• 1 1/2 tablespoons sugar
• 1 generous teaspoon Vietnamese chile
garlic sauce

37
 XIX
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

Pom •
•
1/4 cup minced onion
2 limes, juiced

Guac • 2 serrano chile peppers, or to taste salt to

taste
• 4 ripe avocados, peeled and pitted
• 1/4 cup chopped fresh cilantro
• 1/4 cup pomegranate seeds, divided
• 1 sprig cilantro for garnish

by Amanda Visconti

39
 XX
POM

• 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.

40
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Pumpkin •
•
3 eggs
1 cup sugar

Cake Roll •
•
2/3 cup pumpkin
1 tsp. lemon juice
• 3/4 cup flour
• 1 tsp. baking powder
• 2 tsp. cinnamon
• 1 tsp. ginger
• 1/2 tsp. nutmeg
• 1/2 tsp. salt
• 1 cup powdered sugar
• 1 pkg cream cheese, softened, (8 oz)
by Bo Wang • 4 Tbs. butter
• 1/2 tsp. vanilla
• 1/3 cup nuts, if desired

41
 XXI
PUMPKIN

• Beat eggs on high speed 5 minutes. Gradually • 1. Cut each slice of cake and sprinkle with
beat in sugar. Stir in pumpkin and lemon 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 with • Cover and store in refrigerator for up to 3 days.
waxed paper. Bake for 10-15 minutes at 375 Keeps well in freezer for 1 week.
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.
• Serving Suggestions:

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33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Rasberry •
•
1 1/2 cups white sugar
1 tablespoon water

Summer •
•
3 cups fresh raspberries
6 slices white bread

Pudding
• 1 cup whipped cream

by FeiFei

43
 XXII
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. n 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.
• I 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.
44
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Red Bell Pepper •

•
2-3 large red bell peppers
2 oz. extra virgin olive oil

Coulis •
•
2 Tbsp. chopped shallots
¼ cup vegetable stock
• 1 Tbsp balsamic vinegar
• Kosher salt & ground white pepper, to taste

by Danilo Alfaro

45
 XXIII
RED BELL
PEPPER

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

46
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Spinach Cheese •
•
16 ounce cottage cheese
2 large eggs

Squares •
•
4 egg whites
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
by Andrea Nguyen
• 1 ounce freshly-grated Parmesan cheese

47
 XXIV
SPINACH

• Preheat oven to 350 degrees F. Lightly spray a squares. Serve either at room temperature or
9-inch square baking pan with non-stick cooking warm.
spray. • This can be made ahead of time, refrigerated or
• In a large bowl, mix together the cottage frozen, and reheated in oven before serving.
cheese, eggs, egg whites, and green onions • Makes 30 small squares for appetizers or 6 large
until well combined. Mix in cheddar cheese, squares for brunch.
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

48
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Straw- •
•
Ingredients
12 ounces strawberries, hulled and cut into

Berry •
1/4-inch slices
Good-quality balsamic vinegar
• 1/2 lemon, juiced
Salad • Extra-virgin olive oil
• Sea salt and freshly ground black pepper
• Olive oil
• A few sprigs fresh basil, leaves picked
• 9 ounces halloumi cheese, cut into 8 thin
slices
• A few sprigs fresh mint, leaves picked
by Ellen Wilson • A handful mixed salad leaves, washed and
spun dry
• 8 slices speck

49
 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 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.
50
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Sweet •
•
1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes

Potato •
•
2 eggs
3/4 cup white sugar

Pecan Pie
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 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
by Pei-Yi Wong

51
 XXVI
SWEET
POTATO

• Bake sweet potatoes until tender, peel and mash. mixture begins to bubble, about 3 minutes.
Make sure all lumps are removed, straining if Watch carefully, if cooked too long, top will turn
necessary. syrupy. Cool on rack.
• Lightly beat eggs. Blend together eggs and
sweet potatoes. Stir in sugar, salt, cinnamon,
ginger, and cloves. Blend in cream. Pour into
pie shell.
• 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.
• To make Caramelized Pecan Topping: Combine
butter or margarine, brown sugar, and pecans.
Gently drop by spoonfuls over cooled pie
to cover top. Broil 5 inches below heat until

52
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Fresh Tomato •
•
1 1/2 cup diced fresh tomatoes
1 tbsp diced seeded fresh jalapeno pepper

Salsa
• 3 tbsp finely diced onion
• 2 tbsp finely chopped fresh cilantro
• 1 tbsp Balsamic vinegar or fresh lime juice
• 1 clove garlic, minced
• 1/4 tsp salt

by Elizabeth Hill

53
 XXVII
TOMATO

• In medium bowl, combine all ingredients. Let

stand, covered, at room temperature for 30
minutes.

54
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

Dilled Baby •
•
2 cups cooked baby salad shrimp
2/3 cup mayonnaise

Shrimp •
•
1 tablespoon fresh snipped dill
12 4 inch seeded rounds of watermelon
about 1/2 inch thick
& • 4 large cocktail shrimp
• 4 sprigs of dill

Watermelon
Napoleons
by Xiaowen Zhang

55
 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.

56
33 OF THE HEALTHIEST FOODS ON EARTH SI 520

INDEX
A
Apple Raspberry Valentine Crisp 1
Artichokes with Yogurt 3
Arugula salad 5
Avocado soup 9

B
blackberry mousse 11
Broccoli Soup 13

C
Cabbage & Leeks 19
Cantaloupe bread 15
Cherry pie 17

D
Dilled Baby Shrimp & Watermelon Napoleons 55

F
Fresh tomato salsa 53

K
Kiwi Jam 23

M
Mango Lime Rice 25
Mashed-Potato Cakes with Onions and Kale 21

57
 INDEX
O
Orange Muffin 29

P
Pineapple Payasam 33
Plum Clafoutis 35
Pom Guac 39
Pomelo salad 37
Prosciutto Wrapped asparagus 7
Pumpkin cake roll 41

R
Rasberry summer pudding 43
Red Bell Pepper Coulis 45

S
Spinach Cheese Squares 47
StrawBerry salad 49
sweet potato pecan pie 51

W
wild Mushroom soup 27

Y
Yin Yang Papaya 31

58