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Is it possible to live to 125 or maybe 150?
Its certainly a possibility, as discussed on
Oprah Winfreys recent show on longevity.
She visited me at my farm to learn how, at 86,
I am enjoying the robust health, energy, and
mental creativity of someone many decades
younger. My secret: large quantities of fruit
and vegetables, plus an hour of daily exercise.
No pills, not even aspirin, and certainly no
supplements ever enter my mouth -- everything
I need comes from my sh-vegetarian diet,
which incorporates 30-40 different kinds of fruit
and vegetables every week. Even though I am
Chairman and Owner of Dole Food Company,
I do most of my own grocery shopping, and even
took Oprah on an impromptu trip to Costco, in
a day that included bike riding, exercise in the
gym, and juicing vegetables in the kitchen. Oprah
marveled at how much I eat, and yet never gain a
pound. In fact, I expend a lot of energy in my 50-
60 minutes of cardio and strength training every
day. Plus theres the fact that fruit and vegetables
tend to be lower in calories, but higher in lling
ber and other nutrients that help you feel satised.
A RECEIPT FOR
LONGEVETY33 OF THE HEALTIEST FOODS
THE EARTH
By eating many fruits and vegetables in place
of fast food and junk food, people could avoid
obesity. Obesity accelerates aging even faster
than smoking, according to scientic research.
We created the North Carolina Research Campus
to study the health benets of fruits and vegetables.
It is the only campus in the world encompassing
eight universities all working together for the
benet of health and longevity. These include
Duke University, UNC Chapel Hill, NC State
University, UNC Charlotte, North Carolina
Central University, NC A&T State University,
UNC Greensboro and Appalachian State
University. Weve gathered a comprehensive array
of famous scientists and scientic equipment under
one roof, including a two-story, 950 megahertz,
8-ton superconducting magnet. It is the largest and
most powerful magnet in the world and will help
us look at both plant and human cells at the most
minute level. We are constantly doing research
on all fruit and vegetables, including the ones
listed below, which are the mainstay of my diet.
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33 of the Healthiest Foods on Earth SI 520
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APPLE 4
ARTICHOKE 6
ARUGULA 8
AVOCADO 11
BLUEBERRY 12
BROCCOLI 14
BLACKBERRY 16
CANTALOUPE 18
CHERRY PIE 20
CAULIFLOWER 22
GREEN CABBAGGE 24
KALE 26
KIWI 28
MANGO 30
MUSHROOM 32
ORANGE 34
PAPAYA 36
PINEAPPLE 38
PLUM 40
POMGUAC 42
POMELO 44
RASPBERRY 48
ContentsRED BELL PEPPER 48
SPINACH 50
STRAWBERRY 52
SWEET POTATO 55
TOMATO 56
WATERMELON 58
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Yield: 2 servings
1 sheet (9 1/2 x 10-inch) puf pastry (sold in
grocery reezer sections or make your own puf
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 lowat vanilla yogurt
1/4 cup water
Conectioners sugar
APPLERASPBERRY
VALENTINE
CRISP
by Washington AppleCommision
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I
APPLE
On oured surface, roll puff pastry into 14 x 10-
inch rectangle. Cut pastry into two 7 x 10-inchpieces. 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
confectioners 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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1/2 lemon
6 cups water4 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
ARTICHOKESWITH
YOGURT
by Hanna Jung
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II
ARTICHOKE
Put the lemon, water, parsley, bay leaf,
peppercorns, and thyme in a large pot. Bring toa 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, ush
with the base, and clip the sharp point at the tip
of each leaf with scissors. Put the artichokes
into the boiling water, cover, and cook until the
leaves can be pulled from the stem easily, 40 to
50 minutes.
In the meantime, combine yogurt, Digion
mustard, lemon pepper,wine vinegar, andshallotsin a blender and mix at high speed until
smooth. Transfer the dressing to a small serving
bowl and place it in the center of a large platter.
When the artichokes are done, slice them in half
vertically and remove the fuzzy inner chokes.
Arrange the artichoke halves cut side down
around the yogurt mustard on the platter.
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2 tablespoons olive oil
2 cloves garlic, minced1 (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 resh basil
salt and pepper to taste
3 cups arugula
1/4 cup shaved Parmesan cheese (optional)
ARUGULASALAD
by anonymous
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III
ARUGULA
1. Heat the olive oil in a large skil-
let over medium heat; cook the garlicin 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 cook-
ing until beans are heated through, 3
to 4 minutes.
2. Arrange the arugula on a serving
platter. Spoon the bean mixture overthe arugula. Top with the shaved
Parmesan cheese if desired.
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2 ripe avocados, quartered
1/4 cup chopped green onion2 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
AVOCADOSOUP
by Chuanqi Li
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IV
AVOCADO
Heat the chicken broth until hot, not boiling. Set
aside.
Peel the avocado and remove the seed. Cut into
several pieces, place in the food processor or
blender, and pure. 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 nd Haas avocados, I dont makethis or any other avocado recipe until I can nd
them.
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1/2 cup butter
2 cups unsifted our1 cup sugar
2 large eggs
1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt
2 1/2 cups large fresh blueberries
1 1/2 teaspoons vanilla extract
2 tablespoons sugar (for top of mufns)
BLUEBERRYMUFFIN
by CM
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V
BLUEBERRY
Preheat oven to 375F. In a large mixing bowl,
cream together butter and sugar until light anduffy; add eggs, one at a time, beating after each
addition. In a second bowl, combine all dry
ingredients. (You can use an electric mixer to
combine the dry ingredients thoroughly at this
point so that you wont need to overmix once the
wet and dry ingredients are combined.
Gradually add the dry ingredients to the
creamed butter and sugar mixture along with the
milk and vanilla. Optionally, mash 1/2 cup of
the blueberries, and stir in by hand (this will turn
batter a light shade of blue and add a touch of
blueberry avor, but this step may be skipped, if
you wish). Add the remaining whole berries and
stir in gently by hand.
Spray a 12 mufn baking pan with Bakers Joy
(or other non-stick spray). Fill greased mufncups 3/4 full. Sprinkle sugar on top of unbaked
mufns (we like to use Turbinado sugar for
sprinkling the tops). Bake at 375F for 25-30
minutes. Cool in pan. Run a knife around the
edge of each mufn after several minutes to
free it from the pan and cool on wire racks.
Mufns may be brushed with melted butter and
sprinkled with sugar, if desired.
At our test kitchen, we sometimes sprinkle
blueberry mufn tops with cinnamon sugar
or ground hazelnuts or spread with lemon or
vanilla icing and top with thinly sliced almonds.
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2 tablespoons butter
1 onion, chopped1 stalk celery, chopped
3 cups chicken broth
8 cups broccoli orets
3 tablespoons butter
3 tablespoons all-purpose our
2 cups milk
ground black pepper to taste
BROCCOLISOUP
by Eric Garcia
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BROCCOLI
Melt 2 tablespoons butter in medium sized stock
pot, and saute onion and celery until tender. Addbroccoli and broth, cover and simmer for 10
minutes.
Pour the soup into a blender, lling 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 our and add milk. Stir
until thick and bubbly, and add to soup. Seasonwith pepper and serve.
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BLACKBERRYMOUSSE
by Julee RossoSheila Lukins
1 tablespoon unavored gelatin
2 tablespoons cold waterJuice and grated zest of 1 orange
2 pints blackberries, or 2 bags (10 ounces each)
frozen berries without sugar; reserve 8 to 10
whole berries for garnish
2 egg yolks
1/2 cup sugar
2 tablespoons Cointreau
2 cups heavy cream
2 kiwis, peeled and sliced, for garnish (optional)
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VII
BLACKBERRY
1. Soak the gelatin in the cold water in a
saucepan for 5 minutes. Add the orange juice,grated orange zest, and berries, and bring just to
a boil, stirring. Cool to room temperature.
2. Beat the egg yolks and sugar in a bowl until
pale yellow. Add the Cointreau and beat for
another minute.
3. Put the egg yolk mixture in the top of a
double boiler over simmering water. Stir until
slightly thickened and hot to the touch. Cool to
room temperature.
4. Add the egg yolk mixture to the blackberry
mixture and stir until well blended. Whip theheavy cream to soft peaks and fold gently into
the blackberry and egg yolk mixture. Divide
among serving dishes and chill until ready to
serve.
5. Garnish with a few slices of kiwi and a whole
berry, or with the berries alone.
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1 3/4 c. all-purpose our2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. soda
1/3 c. shortening
2/3 c. sugar
1 lg. egg
1 c. cantaloupe pulp
CANTALOUPEBREAD
by Yiwei Ma
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VIII
CANTALOUPE
Dice small amount of cantaloupe into blender.
Set on grind just long enough to mashcantaloupe into pulp do not over grind, will be
too soupy. Set aside.
Mix our, baking powder, salt and soda, sifting 3
times.
In separate bowl, cream sugar and shortening
until light and uffy. Add egg and beat well. Add
cantaloupe pulp and mix. Add our mixture,
1/2 cup at a time, beat until smooth. After each
addition put into well-greased oured 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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1 head of cauliower
2-3 cloves of garlic, peeled and coarsely mincedLemon juice (from 1/2 or a whole lemon)
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese
1 Preheat oven to 400F. Cut cauliower into
ROASTEDCAULI-
FLOWER
http://simplyrecipes.com/recipes/roasted_cauliflower/
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CAULIFLOWER
orets and put in a single layer in an oven-proof
baking dish. Toss in the garlic. Squeeze lemonjuice over cauliower and drizzle each piece with
olive oil. Sprinkle with salt and pepper. If the
oven hasnt reached 400F 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 cauliower.
Remove from oven and sprinkle generously with
Parmesan cheese. Serve immediately.
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1 recipe pastry for a 9 inch double crust pie
4 tablespoons quick-cooking tapioca1/8 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
Preheat oven to 400 degrees F (205 degrees C).
CHERRY PIEby Elliott Manzon
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X
CHERRY PIE
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, ute 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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1 medium green cabbage
3 large leeks 3 tablespoons butter
1/3 cupvegetable broth
1 teaspoon salt
1/2 teaspoon ground black pepper
CABBAGE &LEEKS
by Megan McGlynn
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GREENCABBAGGE
Trim leeks and slice into 1 to 1 1/2-inch lenghs.
Cut the rounds into thin strips. Soak in coldwater 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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12 cups water
1 bunch kale, trimmed (about 4 ounces)2 2/3 cups (1-inch) cubed Yukon gold or red
potato (about 1 pound)
3/4 teaspoon salt, divided
1 tablespoon olive oil
1 tablespoon butter or stick margarine
3 cups diced onion
2 tablespoons chopped fresh sage
1/4 cup sliced green onions
1/4 teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)
Bring water to a boil in a Dutch oven; add kale.
MASHED-POTATO
CAKES WITH
ONIONS
AND KALE
by Michael Perry
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XII
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.
Preheat oven to 400.
Heat oil and butter in a large nonstick skillet
over medium-high heat. Add 1/2 teaspoon
salt, diced onion, and chopped sage. Cook 13
minutes or until browned. Combine potato
mixture, onion mixture, green onions, and
pepper. Remove from heat; cool slightly. Divide
potato mixture into 8 equal portions, shapingeach 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.
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24 kiwis, peeled and mashed
3/4 cup pineapple juice1/4 cup fresh lemon juice
3 apples, unpeeled and halved
4 cups white sugar
KIWIJAMby Dan Polant
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XIII
KIWI
In a large saucepan, combine 3 cups mashed
kiwi, pineapple juice, lemon juice and apples.Bring to a boil and then add the sugar; stir to
dissolve, reduce heat and simmer for 30 minutes.
Sterilize the jars and lids in boiling water for
at least 5 minutes. Pack the jam into the hot,
sterilized jars, lling 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 lled
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 ll 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 jars. Pour in more boiling water if necessary
until the water level is at least 1 inch above thetops of the jars. Bring the water to a full boil,
cover the pot, and process for 10 minutes.
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Ingredients
* 2 cups brown rice
* 4 cups water
* 1 tablespoon fresh lime juice
* 1/2 cup chopped fresh cilantro
* 1 mango, peeled, pitted, and cut into 1/2
inch cubes
MANGOLIME RICE
by David Quick
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XIV
MANGO
Prep Time:
5 MinCook 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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1/2 teaspoon butter
1/2 teaspoon olive oil2 tablespoons nely chopped celery
2 tablespoons nely chopped shallots
2 tablespoons nely chopped carrot
Cooking 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
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon ground black pepper
1/8 teaspoon salt
WILDMUSHROOM
SOUP
by Ellie Schuhmann
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MUSHROOMS
Preparation
Heat butter and oil in a large nonstick skillet
over medium-high heat. Add celery, shallots, and
carrot; saut 3 minutes or until lightly browned.
Spoon vegetable mixture into a medium bowl.
Coat pan with cooking spray. Add button
mushrooms; saut 3 minutes or until lightly
browned. Add button mushrooms to vegetable
mixture. Coat pan with cooking spray. Add
shiitake mushrooms; saut 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 simmer30 minutes. Stir in sherry and remaining
ingredients. Simmer, uncovered, 5 minutes.
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10 oz of mandarin oranges, drained.
1 medium egg, slightly beaten.1 cup of our.
cup of sugar.
cup of butter.
cup of milk.
1 teaspoon of baking powder.
teaspoon of salt.
teaspoon of allspice.
teaspoon of nutmeg.
ORANGEMUFFIN
OrangeRecipes.org
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XVI
ORANGE
Preheat your oven to 350F (175C).
Sift the our with all of the other dryingredients.
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 mufn 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
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1 cup canned unsweetened coconut milk, stirred
3/4 cup milk3 Tablespoons sugar
2 Tablespoons quick-cookingtapioca
1/2 teaspoon vanilla extract
2 medium ripe papayas (about 1-1/2 pounds)
Fresh mint sprigs, for garnish
YIN YANGPAPAYA
by Nicole Routhier
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XVII
PAPAYA
Combine the coconut milk, milk, sugar, and
tapioca in a medium-size saucepan, and bringto a boil over high heat. Reduce the heat to
low and simmer, stirring frequently, until the
tapioca is translucent and the mixture is slightly
thickened, about 5 minutes. Do not overcook;
the mixture will continue to set as it cools. Stir in
the vanilla extract.
Let the tapioca cool. Cover and refrigerate until
it is well chilled, at least 1 hour.
Halve the papayas and remove the seeds. With
a spoon, scoop out the esh 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, at
least 1 hour.
To serve, spoon the tapioca pudding into 1 side
of each soup bowl, then add the papaya pureeon the other side, forming a yin-yang pattern.
Garnish with a mint sprig and serve at once.
Yield: 4 servings
Recipe Source: Nicole Routhiers Fruit
Cookbook by Nicole Routhier (Workman
Publishing)
Reprinted with permission.
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Pineapple(ripe) - 1 no
(cut into small pieces)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
Cardamom(Elakka) - 4 nos
(powdered)
Chowari - 50 gm
PINEAPPLEPAYASAM
by Maneka Nirmal
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1 pound of black plums, pitted
2 tablespoons of brandy1 tablespoon of sugar
1/2 cup of sugar
4 eggs
1 cup of milk
3 tablespoons of butter, melted
1/2 cup of our
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extract
Powdered sugar
PLUMCLAFOUTIS
by Abby Van Bremen
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XIX
PLUM
Preheat your oven to 400F, 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,
our, vanilla and almond extract, as well as the
sugar.
Blend briey (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 byinserting 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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1/4 cup minced onion
2 limes, juiced2 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
POMGUACby Amanda Visconti
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XX
POMGUAC
Combine the onion with the juice of 2 limes in
a small bowl; allow the onion to soak in the limejuice for 2 hours.
Strain through a ne-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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44
1/2 teaspoon salt
1/2 pound large or jumbo shrimp, deveined1/4 pound boneless skinless chicken breast or
boneless pork chop, or to 1 cup matchstick-
cut gio
1 medium pomelo
1 carrot, peeled and cut into ne shreds
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 sh sauce
1 1/2tablespoon fresh lime juice
1 tablespoon water
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile garlic
POMELOSALAD
by Andrea Nguyen
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XXI
POMELO
Put the salt in a small saucepan and ll 2/3 with
water. Bring to a boil and then add the shrimp.As soon as theyve 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 esh. Remove and set aside to cool. (If youre
using the Vietnamese sausage, skip this step be
cause its 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 eshy pith. Then use your ngers
and knife to remove the pith so that all thats
remaining is the white covered esh. Pry the
pomelo open and split into two parts. Then usea knife, scissors and your ngers to peel away
the skin from each segment and remove the
esh. Separate the esh into bite size pieces and
deposit in a bowl. For the dressing, combine
sh 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 ngers
or tongs to combine well. Add the dressing and
toss. Taste and adjust the avors, as needed.
Transfer to a plate, leaving any liquid behind
and serve.
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46
1 1/2 cups white sugar
1 tablespoon water3 cups fresh raspberries
6 slices white bread
1 cup whipped cream
RASBERRYSUMMER
PUDDING
by FeiFei
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XXII
RASPBERRY
In a saucepan over medium heat, combine the
sugar, water, and raspberries. Cook, stirringcarefully 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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48
2-3 large red, yellow or orange bell peppers
2 oz. extra virgin olive oil2 Tbsp. chopped shallots
cup vegetable stock
1 Tbsp balsamic vinegar
Kosher salt & ground white pepper, to taste
RED BELLPEPPER
COULIS
by Danilo Alfaro
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XXIII
RED BELLPEPPER
Remove the core, seeds and membranes from
the peppers and roughly chop them. Heat aheavy-bottomed saut pan over medium heat
for a minute, then add the olive oil and heat for
another minute.
Add the shallots and saut for a minute or two
or until theyre 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
pure in a blender.
Tip: Use care when processing hot items in a
blender as the hot steam can sometimes blow the
blender lid off.
Start on a slow speed with the lid slightly ajar to
vent any steam, then seal the lid and increase the
blending speed. Add vinegar, adjust consistency
with remaining stock, and season to taste with
Kosher salt and white pepper.
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50
16 ounce cottage cheese
2 large eggs4 egg whites
1/4 cup chopped green onions
2 ounces shredded sharp cheddar cheese
3 tablespoons butter, melted
1 tablespoon all-purpose our
1/2 teaspoon salt
1/2 teaspoon minced garlic
1/4 teaspoon freshly-ground black pepper
1/8 teaspoon red pepper akes
20 ounces frozen spinach, thawed and squeezed
dry
1 ounce freshly-grated Parmesan cheese
SPINACHCHEESE
SQUARES
by Yi-Wei Chia
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XXIV
SPINACH
Preheat oven to 350 degrees F. Lightly spray a
9-inch square baking pan with non-stick cookingspray.
In a large bowl, mix together the cottage cheese,
eggs, egg whites, and green onions until well
combined. Mix in cheddar cheese, melted
butter, our, salt, garlic, black pepper, and red
pepper akes 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.
This can be made ahead of time, refrigerated or
frozen, and reheated in oven before serving.Makes 30 small squares for appetizers or 6 large
squares for brunch.
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52
Ingredients
12 ounces strawberries, hulled and cut into 1/4-inch slices
Good-quality balsamic vinegar
1/2 lemon, juiced
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
A handful mixed salad leaves, washed and spun
dry
8 slices speck
STRAW-BERRY
SALAD
by Ellen Wilson
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XXV
STRAWBERRY
Directions
Most people think of strawberries as somethingtheyd only eat for dessert, but they work so well
in salads. Especially when paired with halloumi
cheese, which I just love. Its a Cypriot cheese
made from goats or sheeps milk and you can
get it from all good supermarkets. Its 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 avor the
lovely strawberry juices.
Preheat a large nonstick frying pan to medium
hot and add a splash of olive oil. Press a basilleaf onto each slice of halloumi. Place the slices,
leaf side down, in the frying pan and fry for a
minute. Turn over carefully and fry for another
minute until the halloumi is light golden and
crisp.
Get yourself 4 plates and place a couple of
pieces of the crispy halloumi on each. Put the
mint, the rest of the basil leaves and the salad
leaves into the bowl with the strawberries and
toss together. Pile some of the strawberry
mixture in the middle of each plate and drape
the speck over the top. Finish with more salad
leaves. To serve, drizzle with balsamic vinegar
and extra-virgin olive oil.
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54
1 (9 inch) unbaked pie crust
2 cups cooked and mashed sweet potatoes2 eggs
3/4 cup white sugar
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
SWEETPOTATO
PECAN PIE
by Pei-Yi Wong
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XXVI
SWEETPOTATO
1. Bake sweet potatoes until tender, peel and
mash. Make sure all lumps are removed,straining if necessary.
2. Lightly beat eggs. Blend together eggs and
sweet potatoes. Stir in sugar, salt, cinnamon,
ginger, and cloves. Blend in cream. Pour into pie
shell.
3. Bake in preheated oven at 400 degrees F (205
degrees C) 45-55 minutes or until knife inserted
halfway between center and edge of pie comes
out clean. Cool completely on rack.
4. To make Caramelized Pecan Topping:
Combine butter or margarine, brown sugar, and
pecans. Gently drop by spoonfuls over cooled
pie to cover top. Broil 5 inches below heat until
mixture begins to bubble, about 3 minutes.Watch carefully, if cooked too long, top will turn
syrupy. Cool on rack.
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1 1/2 cup diced fresh tomatoes
1 tbsp diced seeded fresh jalapeno pepper
3 tbsp nely diced onion
2 tbsp nely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime juice
1 clove garlic, minced
1/4 tsp salt
FRESHTOMATO
SALSA
by Elizabeth Hill
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XXVII
TOMATO
In medium bowl, combine all ingredients. Let
stand, covered, at room temperature for 30minutes.
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2 cups cooked baby salad shrimp
2/3 cup mayonnaise1 tablespoon fresh snipped dill
12 4 inch seeded rounds of watermelon
about 1/2 inch thick
4 large cocktail shrimp
4 sprigs of dill
WATER-MELON
NAPOLEONS
by Xiaowen Zhang
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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.
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60
A
allspice 34
almond extract 20, 40
arugula 8
avocado 10, 42
B
baking powder 12, 34, 18
balsamic vinegar 52
basil 8, 52
blackberry 16
black pepper 10
black plums 40
blueberries 12
brandy 40
butter 12, 24, 26, 40
button mushrooms 32
C
cabbage 24
cannellini beans 8
cantaloupe pulp 18
Cardamom 38
carrot 32, 44
Cashew nuts 38
cauliower 22
celery 14
cherries 20
chicken 44
chicken broth 10
chile peppers 42
Chowari 38
cilantro 10, 30, 42, 44, 56
coconut 38
coconut milk 36
Coconut milk 38
cream 46
cumin 10
Cumin 38
D
dill 58
E
egg 34, 18
eggs 12, 40
F
sh sauce 44
our 12, 40, 18, 40
G
garlic 22, 56
Ghee 38
ginger 38
green onion 10, 26
H
INDEX
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halloumi 52
J
jalapeno 56
K
kale 26
kiwis 16
L
leeks 24
lemon 52
Lemon juice 22
lime 42
lime juice 30, 44, 56
M
mandarin oranges 34
mango 30
margarine 26
mayonnaise 58
milk 12, 36, 38, 40
mint 36, 44, 52
N
nutmeg 34
O
olive oil 26
Olive oil 22
onion 14, 26, 42, 56
orang 10
P
papaya 36
peanuts 44
pecans 54
pie 20
Pineapple 38
pineapple juice 10
plain yogurt 10
pomegranate 42
pomelo 44
pork 44, 46
potato 26
Powdered sugar 40
R
Raisins 38
red pepper 10
S
sage 26
salt 10, 12, 18
shallot 44
shallots 32
shiitake mushroom 32
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33 of the Healthiest Foods on Earth SI 520
shortening 18
shrimp 11, 44, 58
soda 18speck 52
strawberry 52
sugar 12, 18
T
tapioca 20, 36
tarragon 32
tomato 56
V
vanilla extract 12, 20, 36, 40
vegetable broth 24
W
watermelon 58
Y
yolk 16
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