Beruflich Dokumente
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33 OF THE
HEALTHIEST FOODS
Is it possible to live to 125 or maybe 150? It’s By eating many fruits and vegetables in place
certainly a possibility, as discussed on Oprah of fast food and junk food, people could avoid
Winfrey’s recent show on longevity. She visited obesity. Obesity accelerates aging even faster than
me at my farm to learn how, at 86, I am enjoying smoking, according to scientific research.
the robust health, energy, and mental creativity of
someone many decades younger. My secret: large We created the North Carolina Research
quantities of fruit and vegetables, plus an hour of Campus to study the health benefits of fruits
daily exercise. and vegetables. It is the only campus in the
world encompassing eight universities all
No pills, not even aspirin, and certainly no working together for the benefit of health and
supplements ever enter my mouth -- everything longevity. These include Duke University,
I need comes from my fish-vegetarian diet, UNC Chapel Hill, NC State University, UNC
which incorporates 30-40 different kinds of fruit Charlotte, North Carolina Central University,
and vegetables every week. Even though I am NC A&T State University, UNC Greensboro and
Chairman and Owner of Dole Food Company, I Appalachian State University. We’ve gathered
do most of my own grocery shopping, and even a comprehensive array of famous scientists and
took Oprah on an impromptu trip to Costco, in scientific equipment under one roof, including a
a day that included bike riding, exercise in the two-story, 950 megahertz, 8-ton superconducting
gym, and juicing vegetables in the kitchen. Oprah magnet. It is the largest and most powerful
marveled at how much I eat, and yet never gain magnet in the world and will help us look at both
a pound. In fact, I expend a lot of energy in my plant and human cells at the most minute level.
50-60 minutes of cardio and strength training We are constantly doing research on all fruit and
every day. Plus there’s the fact that fruit and vegetables, including the ones listed below, which
vegetables tend to be lower in calories, but higher are the mainstay of my diet.
in filling fiber and other nutrients that help you
feel satisfied.
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33 of the Healthiest Foods on Earth SI 520
APPLE
1 sheet (9 1/2 x 10-inch) puff pastry (sold in
grocery freezer sections or make your own puff
pastry)
RASPBERRY
1 egg beaten with 1 tablespoon milk
1 tablespoon butter
2 Fuji apples, peeled, cored and cut into 1/4-in
VALENTINE
thick slices
2 teaspoons sugar
CRISP
1/2 teaspoon ground cinnamon
3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla yogurt
1/4 cup water
Commision
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APPLE
On floured surface, roll puff pastry into 14 x 10- occasionally, for 20 minutes or until tender. Stir
inch rectangle. Cut pastry into two 7 x 10-inch in one tablespoon of jam.
pieces. Using a ruler to guide pastry wheel, cut To serve, blend yogurt and water. Divide mixture
each half into 22 seven-inch long strips about 1/4- between two large serving plates. Mound apple
inch wide. slices in center. Dip edges of each heart into
To make lattice heart, lay 11 pastry strips, 1/8- confectioner’s sugar and place atop apples.
inch apart and parallel, across an ungreased To make heart-shaped designs in the sauce, heat
baking sheet. One by one, weave 11 more strips remaining jam in microwave for thirty seconds.
through parallel strips to create lattice square. Drop dots of jam onto sauce. Drag a toothpick
Cut out center of lattice with a 4 or 5-inch heart- tip through center of each dot to make 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
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33 of the Healthiest Foods on Earth SI 520
ARTICHOKES
1/2 lemon
6 cups water
4 springs fresh parsley
WITH YOGURT
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
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ARTICHOKE
Put the lemon, water, parsley, bay leaf, In the meantime, combine yogurt, Digion
peppercorns, and thyme in a large pot. Bring to mustard, lemon pepper,wine vinegar, and
a boil over high heat. While the water is boiling, shallotsin a blender and mix at high speed until
prepare the artichokes Slice 1/4 inch off the top smooth. Transfer the dressing to a small serving
of each artichoke. Cut the stems off each, flush bowl and place it in the center of a large platter.
with the base, and clip the sharp point at the tip When the artichokes are done, slice them in half
of each leaf with scissors. Put the artichokes vertically and remove the fuzzy inner chokes.
into the boiling water, cover, and cook until the Arrange the artichoke halves cut side down
leaves can be pulled from the stem easily, 40 to around the yogurt mustard on the platter.
50 minutes.
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33 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
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ARUGULA
1. Heat the olive oil in a large skillet over 2. Arrange the arugula on a serving platter.
medium heat; cook the garlic in the hot oil Spoon the bean mixture over the arugula.
about 1 minute. Add the tomatoes, wine, sage, Top with the shaved Parmesan cheese if
and thyme; increase the heat to medium- desired.
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,
softened
WRAPPED
12 spears fresh asparagus, trimmed
ASPARAGUS
by Trish via Allrecipes.com
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ASPARAGUS
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33 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
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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.
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33 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
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BLACKBERRY
1. Soak the gelatin in the cold water in a saucepan 4. Add the egg yolk mixture to the blackberry
for 5 minutes. Add the orange juice, grated mixture and stir until well blended. Whip the
orange zest, and berries, and bring just to a boil, heavy cream to soft peaks and fold gently into the
stirring. Cool to room temperature. blackberry and egg yolk mixture. Divide among
2. Beat the egg yolks and sugar in a bowl until serving dishes and chill until ready to serve.
pale yellow. Add the Cointreau and beat for 5. Garnish with a few slices of kiwi and a whole
another minute. berry, or with the berries alone.
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.
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33 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
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BLUEBERRY
Preheat oven to 375°F. In a large mixing bowl, Spray a 12 muffin baking pan with Baker’s Joy
cream together butter and sugar until light and (or other non-stick spray). Fill greased muffin
fluffy; add eggs, one at a time, beating after each cups 3/4 full. Sprinkle sugar on top of unbaked
addition. In a second bowl, combine all dry muffins (we like to use Turbinado sugar for
ingredients. (You can use an electric mixer to sprinkling the tops). Bake at 375°F for 25-30
combine the dry ingredients thoroughly at this minutes. Cool in pan. Run a knife around the
point so that you won’t need to overmix once the edge of each muffin after several minutes to free
wet and dry ingredients are combined. it from the pan and cool on wire racks. Muffins
Gradually add the dry ingredients to the creamed may be brushed with melted butter and sprinkled
butter and sugar mixture along with the milk with sugar, if desired.
and vanilla. Optionally, mash 1/2 cup of the At our test kitchen, we sometimes sprinkle
blueberries, and stir in by hand (this will turn blueberry muffin tops with cinnamon sugar or
batter a light shade of blue and add a touch of ground hazelnuts or spread with lemon or vanilla
blueberry flavor, but this step may be skipped, if icing and top with thinly sliced almonds.
you wish). Add the remaining whole berries and
stir in gently by hand.
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33 of the Healthiest Foods on Earth SI 520
BROCCOLI
2 tablespoons butter
1 onion, chopped
1 stalk celery, chopped
SOUP
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
by Eric Garcia
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 In small saucepan, over medium-heat melt 3
pot, and saute onion and celery until tender. Add tablespoons butter, stir in flour and add milk. Stir
broccoli and broth, cover and simmer for 10 until thick and bubbly, and add to soup. Season
minutes. with pepper and serve.
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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
1/4 tsp. salt
BREAD
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
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CANTALOUPE
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33 of the Healthiest Foods on Earth SI 520
SPICY
5 cups chicken stock or low-sodium broth
1 pound carrots, coarsely chopped
2 medium celery ribs, coarsely chopped
CARROT
1 large onion, coarsely chopped
1 leek, white and tender green parts only,
coarsely chopped
SOUP
1 small baking potato (6 ounces), peeled and
coarsely chopped
11/2 teaspoons ground cumin
1 teaspoon sweet paprika
by 1/4 teaspoon cayenne pepper
Andrew J. Powning 1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf parsley
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CARROT
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33 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
By Simple Recipes
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CAULIFLOWER
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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
by Elliott Manzon
1 cup white sugar
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
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33 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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GREEN
CABBAGGE
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33 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
ONIONS AND
2 tablespoons chopped fresh sage
1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
KALE
Cooking spray
Sage sprigs (optional)
by Michael Perry
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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.
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33 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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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
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
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33 of the Healthiest Foods on Earth SI 520
WILD
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
MUSHROOM
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
SOUP
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom
caps
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MUSHROOMS
Heat butter and oil in a large nonstick skillet Combine vegetable mixture and broth in a
over medium-high heat. Add celery, shallots, and medium saucepan; bring to a boil over medium
carrot; sauté 3 minutes or until lightly browned. heat. Cover, reduce heat, and simmer 30
Spoon vegetable mixture into a medium bowl. 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.
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33 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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ORANGE
Preheat your oven to 350°F (175°C). As one of the healthies fruits in the world, orange
Sift the flour with all of the other dry ingredients. can:
Add the butter.
Mix together the beaten egg and the milk, Reduces levels of “bad” cholesterol
then add to dry ingredients and mix until just
moistened. Lowers risk of cancers of the mouth, throat,
Fold in the mandarin orange pieces. breast and stomach, and childhood leukemia
Fill greased muffin tins about three-quarters full.
Bake for 25 minutes. Pectin suppresses appetite
Serve as desired. and serve.
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33 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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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)
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)
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PINEAPPLE
Method: Tips:
Boil the pineapple pieces in a thick bottom pan, 1) If u r using tinned coconut milk, avoid the
along with a little water. When the pineapple is three steps of extract milk.
done, add the ghee and fry it well. simply mix one cup water to the first tin of
Add sugar and fry. Make sure that there is no coconut milk and dilute it. Add this to the fried
crumbs or lumps. When it is nicely done, add pineapples. When it starts to boil, add the second
the third extract of the milk and boil it. Add tin of coconut milk.
the second extract followed by the first extract. 2) I normally add one cup water to one tin
When the first extract begins to boil, add the coconut milk to dilute it. But u can use more or
washed chowari. When the chowari is cooked less according to the thickness and quality of the
and payasam is nicely done, remove from flame. milk.
Add the fried cashewnuts and raisins. Sprinkle
the powdered ingredients and mix well. Close the
pan with a lid to keep the yummy flavor
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33 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
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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
POMELO
1/2 teaspoon salt
1/2 pound large or jumbo shrimp, deveined
1/4 pound boneless skinless chicken breast or
SALAD
boneless pork chop, or ¾ to 1 cup matchstick-cut gio
1 medium pomelo
1 carrot, peeled and cut into fine shreds
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POMELO
Put the salt in a small saucepan and fill 2/3 with covered flesh. Pry the pomelo open and split into
water. Bring to a boil and then add the shrimp. two parts. Then use a knife, scissors and your
As soon as they’ve curled up, remove them with fingers to peel away the skin from each segment
a slotted spoon and set aside to cool. Return the and remove the flesh. Separate the flesh into
water to a boil and add the chicken or pork chop. bite size pieces and deposit in a bowl. For the
When bubbles form at the rim, turn off the heat, dressing, combine fish sauce, lime juice, water,
cover and let sit for 20 minutes to cook the flesh. sugar and chile garlic sauce in a small bowl and
Remove and set aside to cool. (If you’re using the stir to dissolve the sugar. Right before serving,
Vietnamese sausage, skip this step be cause it’s add the shrimp, chicken or pork, carrot, mint,
already cooked.) Cut the shrimp in the diagonal cilantro, peanuts and shallot to the pomelo. Toss
into large pieces that will blend well with the with your fingers or tongs to combine well. Add
pomelo and other ingredients. Hand shred the the dressing and toss. Taste and adjust the flavors,
chicken or cut the pork into julienne. Set aside. as needed. Transfer to a plate, leaving any liquid
Cut off one end of the pomelo to reveal its fleshy behind and serve.
pith. Then use your fingers and knife to remove
the pith so that all that’s remaining is the white
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33 of the Healthiest Foods on Earth SI 520
POM
1/4 cup minced onion
2 limes, juiced
2 serrano chile peppers, or to taste
GUAC
salt to taste
4 ripe avocados, peeled and pitted
1/4 cup chopped fresh cilantro
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POMEGRANATE
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.
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33 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
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PUMPKIN
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33 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
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RASPBERRY
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33 of the Healthiest Foods on Earth SI 520
RED BELL
2-3 large red 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
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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.
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33 of the Healthiest Foods on Earth SI 520
SPINACH
16 ounce cottage cheese
2 large eggs
4 egg whites
CHEESE
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
SQUARES
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/2 teaspoon minced garlic
by Yi-Wei Chia 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
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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
BUTTERNUT
Ingredients
• 1 tablespoon olive oil
• 1 (1 1/2 to 2-pound) butternut squash, peeled,
SQUASH
seeded, and cut into 1-inch cubes
• Salt and freshly ground black pepper
• 1/2 cup water
LASAGNA
• 3 amaretti cookies , crumbled
• 1/4 cup butter
• 1/4 cup all-purpose flour
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SQUASH
Heat the oil in a heavy large skillet over medium- in the nutmeg. Cool slightly. Transfer half of the
high heat. Add the squash and toss to coat. sauce to a blender*. Add the basil and blend until
Sprinkle with salt and pepper. Pour the water smooth. Return the basil sauce to the sauce in the
into the skillet and then cover and simmer over pan and stir to blend. Season the sauce with salt
medium heat until the squash is tender, stirring and pepper, to taste.
occasionally, about 20 minutes. Cool slightly and Position the rack in the center of the oven and
then transfer the squash to a food processor. Add preheat to 375 degrees F.
the amaretti cookies and blend until smooth. Lightly butter a 13 by 9 by 2-inch glass baking
Season the squash puree, to taste, with more salt dish. Spread 3/4 cup of the sauce over the
and pepper. prepared baking dish. Arrange 3 lasagna noodles
Melt the butter in a heavy medium-size saucepan on the bottom of the pan. Spread 1/3 of the
over medium heat. Add the flour and whisk for squash puree over the noodles. Sprinkle with
1 minute. Gradually whisk in the milk. Bring to 1/2 cup of mozzarella cheese. Drizzle 1/2 cup of
a boil over medium-high heat. Reduce the heat sauce over the noodles. Repeat layering 3 more
to medium and simmer until the sauce thickens times.
slightly, whisking often, about 5 minutes. Whisk and serve.
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33 of the Healthiest Foods on Earth SI 520
SWEET
1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes
2 eggs
POTATO
3/4 cup white sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
PECAN PIE
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 2/3 cups light cream
3 tablespoons butter, softened
by Pei-Yi Wong 2/3 cup packed brown sugar
2/3 cup chopped pecans
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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.
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33 of the Healthiest Foods on Earth SI 520
STRAWBERRY
Ingredients
12 ounces strawberries, hulled and cut into 1/4-
inch slices
SALAD
Good-quality balsamic vinegar
1/2 lemon, juiced
Extra-virgin olive oil
Sea salt and freshly ground black pepper
Olive oil
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STRAWBERRY
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33 of the Healthiest Foods on Earth SI 520
FRESH
1 1/2 cup diced fresh tomatoes
SALSA
2 tbsp finely chopped fresh cilantro
62
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TOMATO
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33 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
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
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WATERMELON
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33 of the Healthiest Foods on Earth SI 520
INDEX
A D
allspice 36 dill 64
E
almond extract 24, 42
arugula 6
asparagus 8 egg 18, 36
avocado 10, 46 eggs 14, 42
B F
baking powder 14, 18, 36 fish sauce 44
balsamic vinegar 52, 60 flour 14, 18, 42
basil 6, 60
blackberry 12
black pepper 10
G
black plums 42 garlic 22, 62
blueberries 14 Ghee 40
brandy 42 ginger 40
butter 14, 26, 28, 34, 42 green onion 10, 28
button mushrooms 34
H
C halloumi 60
cabbage 26
cannellini beans 6 J
cantaloupe pulp 18
jalapeno 62
Cardamom 40
carrot 34, 35, 44
Cashew nuts 40
K
cauliflower 22 kale 28
celery 16, 34 kiwis 12
cherries 24 Kosher salt 52
chicken 44
chicken broth 10, 34 L
chile peppers 46
leeks 26
Chowari 40
lemon 60
cilantro 10, 32, 44, 46, 62
Lemon juice 22
coconut 40
lime 46
coconut milk 38
lime juice 32, 44, 62
Coconut milk 40
cream 50
cumin 10
Cumin 40
66
M S
mandarin oranges 36 sage 28
mango 32 salt 10, 14, 18, 22
margarine 28 shallot 44
mayonnaise 64 shallots 34, 52
milk 14, 38, 40, 42 shiitake mushroom 34
mint 38, 44, 60 shortening 18
shrimp 10, 44, 64
N soda 18
speck 60
Neufchâtel cheese 8
strawberry 60
nutmeg 36
sugar 14, 18, 44
O T
olive oil 28, 52
tapioca 24, 38
Olive oil 22
tarragon 34
onion 16, 28, 46, 62
tomato 62
orang 10
P V
vanilla extract 14, 24, 38, 42
papaya 38
vegetable broth 26
peanuts 44
vegetable stock 52
pecans 58
peppers 52
pie 24
W
Pineapple 40 watermelon 64, 65
pineapple juice 10 white pepper 52
plain yogurt 10
pomegranate 46 Y
pomelo 44
yolk 12
pork 44, 50
potato 28
Powdered sugar 42
prosciutto 8
R
Raisins 40
red pepper 10
67