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33 of the Healthiest Foods on Earth SI 520
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APPLE
APPLE
Yield: 2 servings On floured surface, roll puff pastry into 14 x 10- slices, sugar and cinnamon. Cover and cook,
1 sheet (9 1/2 x 10-inch) puff pastry (sold in inch rectangle. Cut pastry into two 7 x 10-inch stirring occasionally, for 20 minutes or until
grocery freezer sections or make your own pieces. Using a ruler to guide pastry wheel, cut tender. Stir in one tablespoon of jam.
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33 of the Healthiest Foods on Earth SI 520
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ARTICHOKE
ARTI-
1/2 lemon Put the lemon, water, parsley, bay leaf, In the meantime, combine yogurt, Digion
6 cups water peppercorns, and thyme in a large pot. Bring to mustard, lemon pepper,wine vinegar, and
4 springs fresh parsley a boil over high heat. While the water is boiling, shallotsin a blender and mix at high speed until
YOGURT
for the Yogurt Mustard: into the boiling water, cover, and cook until the Arrange the artichoke halves cut side down
1/2 cup plain nonfat yogurt leaves can be pulled from the stem easily, 40 to around the yogurt mustard on the platter.
1 teaspoon Dijon-Stlye mustrard 50 minutes.
1/8 teaspoon lemon pepper
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33 of the Healthiest Foods on Earth SI 520
III
ARUGULA
ARUGULA
2 tablespoons olive oil 1. Heat the olive oil in a large skillet over 2. Arrange the arugula on a serving platter.
2 cloves garlic, minced medium heat; cook the garlic in the hot oil about Spoon the bean mixture over the arugula. Top
1 (14.5 ounce) can diced tomatoes 1 minute. Add the tomatoes, wine, sage, and with the shaved Parmesan cheese if desired.
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33 of the Healthiest Foods on Earth SI 520
IV
ASPARAGUS
PROSCIUTTO
1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchâtel cheese, Preheat oven to 450 degrees Fahrenheit (230
softened
WRAPPED
degrees Celcious). Spread prosciutto slices with
12 spears fresh asparagus, trimmed Neufchatel cheese. Wrap slices around 2 or 3
asparagus spears. Arrange wrapped spears in a
by Trish
via Allrecipes.com
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33 of the Healthiest Foods on Earth SI 520
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AVOCADO
1 tablespoon chopped fresh cilantro blender, and purée. Turn off the blender and
1/2 to 1 teaspoon salt
by Chuanqi Li 1/4 teaspoon ground red pepper
pour in the whipping cream, followed by the hot
chicken broth, cumin, salt, white pepper, sherry
1/4 teaspoon ground black pepper and lemon juice. Pulse a few times, just until
1/8 teaspoon ground cumin mixture is blended. Taste and add more salt and
3 cups chicken broth, chilled pepper, if desired.
1 (8-ounce) container fat-free plain yogurt
Garnishes: cooked shrimp, avocado slices Serve immediately, or chill for at least two hours
and serve.
Note: Haas avocados are the ones with the
bumpy skin. As they ripen, they go from dark
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33 of the Healthiest Foods on Earth SI 520
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BLACKBERRY
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33 of the Healthiest Foods on Earth SI 520
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BLUEBERRY
BLUEBERRY
1/2 cup butter Preheat oven to 375°F. In a large mixing bowl, Spray a 12 muffin baking pan with Baker’s Joy
2 cups unsifted flour cream together butter and sugar until light and (or other non-stick spray). Fill greased muffin
1 cup sugar fluffy; add eggs, one at a time, beating after each cups 3/4 full. Sprinkle sugar on top of unbaked
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33 of the Healthiest Foods on Earth SI 520
VIII
BROCCOLI
BROCCOLI
2 tablespoons butter Melt 2 tablespoons butter in medium sized stock tablespoons butter, stir in flour and add milk. Stir
1 onion, chopped pot, and saute onion and celery until tender. Add until thick and bubbly, and add to soup. Season
1 stalk celery, chopped broccoli and broth, cover and simmer for 10 with pepper and serve.
3 tablespoons butter Pour the soup into a blender, filling the pitcher
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33 of the Healthiest Foods on Earth SI 520
IX
GREEN
CABBAGGE
CABBAGE &
• 1 medium green cabbage Trim leeks and slice into 1 to 1 1/2-inch lenghs.
• 3 large leeks Cut the rounds into thin strips. Soak in cold
• 3 tablespoons butter water to loosen any soil that may be adhering
LEEKS •
•
1/3 cup vegetable broth
1 teaspoon salt
to them, then rinse well. Cut the cabbage into
6 wedges; remove core pieces. Thinly slice the
• 1/2 teaspoon ground black pepper cabbage wedges crosswise. Toss the drained leeks
by Megan McGlynn with the cabbage. Heat butter over medium heat
in a large skillet. Add leeks and cabbage and
saute for 8 minutes. Add broth, salt, and pepper
and simmer, covered, until the cabbage is cooked
but still somewhat crunchy.
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33 of the Healthiest Foods on Earth SI 520
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CANTALOUPE
CANTA-
1 3/4 c. all-purpose flour Dice small amount of cantaloupe into blender.
2 tsp. baking powder Set on grind just long enough to mash
1/4 tsp. salt cantaloupe into pulp do not over grind, will be
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33 of the Healthiest Foods on Earth SI 520
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CAULIFLOWER
ROASTED
1 head of cauliflower 1 Preheat oven to 400°F. Cut cauliflower into
2-3 cloves of garlic, peeled and coarsely florets and put in a single layer in an oven-proof
minced baking dish. Toss in the garlic. Squeeze lemon
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33 of the Healthiest Foods on Earth SI 520
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CHERRY PIE
CHERRY PIE
1 recipe pastry for a 9 inch double crust pie Preheat oven to 400 degrees F (205 degrees C).
4 tablespoons quick-cooking tapioca Place bottom crust in piepan. Set top crust aside,
1/8 teaspoon salt covered.
1 cup white sugar
by Elliott Manzon 4 cups pitted cherries In a large mixing bowl combine tapioca, salt,
1/4 teaspoon almond extract sugar, cherries and extracts. Let stand 15
1/2 teaspoon vanilla extract minutes. Turn out into bottom crust and dot
1 1/2 tablespoons butter 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!
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33 of the Healthiest Foods on Earth SI 520
XIII
KALE
POTATO
2 2/3 cups (1-inch) cubed Yukon gold or until tender. Remove kale with a slotted spoon, potato mixture into 8 equal portions, shaping
red potato (about 1 pound) reserving cooking liquid. Chop kale and set each into a 1/2-inch-thick patty. Place patties on
3/4 teaspoon salt, divided aside. a baking sheet coated with cooking spray. Bake
AND KALE
1/4 cup sliced green onions potatoes. Stir in kale and 1/4 teaspoon salt. Broil patties for 5 minutes or until browned.
1/4 teaspoon freshly ground black pepper Preheat oven to 400°. Garnish with sage sprigs, if desired.
Cooking spray
Sage sprigs (optional) Heat oil and butter in a large nonstick skillet
by Michael Perry over medium-high heat. Add 1/2 teaspoon
salt, diced onion, and chopped sage. Cook 13
minutes or until browned. Combine potato
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33 of the Healthiest Foods on Earth SI 520
XIV
KIWI
KIWI
24 kiwis, peeled and mashed In a large saucepan, combine 3 cups mashed the jars. Pour in more boiling water if necessary
3/4 cup pineapple juice kiwi, pineapple juice, lemon juice and apples. until the water level is at least 1 inch above the
1/4 cup fresh lemon juice Bring to a boil and then add the sugar; stir to tops of the jars. Bring the water to a full boil,
by Dan Polant 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
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33 of the Healthiest Foods on Earth SI 520
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MANGO
MANGO
Ingredients 5 Min
Cook Time:
* 2 cups brown rice 50 Min
Prep Time:
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33 of the Healthiest Foods on Earth SI 520
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MUSHROOMS
WILD
1/2 teaspoon butter Preparation a medium saucepan; bring to a boil over
1/2 teaspoon olive oil medium heat. Cover, reduce heat, and simmer
2 tablespoons finely chopped celery
MUSHROOM
Heat butter and oil in a large nonstick skillet 30 minutes. Stir in sherry and remaining
2 tablespoons finely chopped shallots over medium-high heat. Add celery, shallots, and ingredients. Simmer, uncovered, 5 minutes.
2 tablespoons finely chopped carrot carrot; sauté 3 minutes or until lightly browned.
2 cups thinly sliced shiitake mushroom Coat pan with cooking spray. Add button
caps
by Ellie Schuhmann 1 (14-ounce) can fat-free, less-sodium
mushrooms; sauté 3 minutes or until lightly
browned. Add button mushrooms to vegetable
chicken broth mixture. Coat pan with cooking spray. Add
1 teaspoon dry sherry shiitake mushrooms; sauté 3 minutes or until
1/2 teaspoon chopped fresh parsley lightly browned. Add shiitake mushrooms to
1/4 teaspoon chopped fresh tarragon vegetable mixture.
1/4 teaspoon ground black pepper
1/8 teaspoon salt Combine vegetable mixture and broth in
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33 of the Healthiest Foods on Earth SI 520
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ORANGE
ORANGE
10 oz of mandarin oranges, drained. Preheat your oven to 350°F (175°C).
1 medium egg, slightly beaten. Sift the flour with all of the other dry Lowers risk of cancers of the mouth, throat,
1 ½ cup of flour. ingredients. breast and stomach, and childhood leukemia
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33 of the Healthiest Foods on Earth SI 520
XVIII
PAPAYA
YIN YANG
1 cup canned unsweetened coconut milk, Combine the coconut milk, milk, sugar, and To serve, spoon the tapioca pudding into 1 side
stirred tapioca in a medium-size saucepan, and bring of each soup bowl, then add the papaya puree
3/4 cup milk to a boil over high heat. Reduce the heat to on the other side, forming a yin-yang pattern.
1/2 teaspoon vanilla extract thickened, about 5 minutes. Do not overcook; Yield: 4 servings
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33 of the Healthiest Foods on Earth SI 520
XIX
PINEAPPLE
PINEAPPLE
Pineapple(ripe) - 1 no Method: Tips:
(cut into small pieces) Boil the pineapple pieces in a thick bottom pan, 1) If u r using tinned coconut milk, avoid the
Sugar - 300 gm along with a little water. When the pineapple is three steps of extract milk.
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33 of the Healthiest Foods on Earth SI 520
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PLUM
PLUM
1 pound of black plums, pitted Preheat your oven to 400ºF, making sure your Bake for about 35 minutes, until the custard is
2 tablespoons of brandy rack is in the middle. Butter a 2-qt glass baking/ a light golden brown, puffed, and set (check by
1 tablespoon of sugar lasagna dish. inserting a toothpick into the center and make
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33 of the Healthiest Foods on Earth SI 520
XXI
POMEGRANATE
POM
1/4 cup minced onion Combine the onion with the juice of 2 limes in Top with the remaining pomegranate seeds and
2 limes, juiced a small bowl; allow the onion to soak in the lime garnish with the cilantro sprig to serve.
2 serrano chile peppers, or to taste juice for 2 hours.
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33 of the Healthiest Foods on Earth SI 520
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POMELO
POMELO
1/2 teaspoon salt Put the salt in a small saucepan and fill 2/3 with remaining is the white covered flesh. Pry the
1/2 pound large or jumbo shrimp, deveined water. Bring to a boil and then add the shrimp. pomelo open and split into two parts. Then use
1/4 pound boneless skinless chicken breast As soon as they’ve curled up, remove them with a knife, scissors and your fingers to peel away
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33 of the Healthiest Foods on Earth SI 520
PUMPKIN
3 eggs
1 cup sugar
2/3 cup pumpkin
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XXIII
PUMPKIN
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33 OF THE HEALTHIEST FOODS ON EARTH SI 520
XXIV
RASPBERRY
RASBERRY
1 1/2 cups white sugar In a saucepan over medium heat, combine the
1 tablespoon water sugar, water, and raspberries. Cook, stirring
3 cups fresh raspberries carefully so as not to damage the berries, until
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33 of the Healthiest Foods on Earth SI 520
XXV
RED BELL PEPPER
RED BELL
2-3 large red, yellow or orange bell pep- Tip: Use care when processing hot items in a
pers blender as the hot steam can sometimes blow the
2 oz. extra virgin olive oil Remove the core, seeds and membranes from blender lid off.
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33 of the Healthiest Foods on Earth SI 520
XXVI
STRAWBERRY
STRAW-
Ingredients lovely strawberry juices.
12 ounces strawberries, hulled and cut into Directions Preheat a large nonstick frying pan to medium
1/4-inch slices Most people think of strawberries as something hot and add a splash of olive oil. Press a basil
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33 of the Healthiest Foods on Earth SI 520
XXVII
SWEET
POTATO
SWEET
1 (9 inch) unbaked pie crust 1. Bake sweet potatoes until tender, peel and pie to cover top. Broil 5 inches below heat until
2 cups cooked and mashed sweet potatoes mash. Make sure all lumps are removed, mixture begins to bubble, about 3 minutes.
2 eggs straining if necessary. Watch carefully, if cooked too long, top will turn
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33 of the Healthiest Foods on Earth SI 520
XXVIII
TOMATO
FRESH
1 1/2 cup diced fresh tomatoes In medium bowl, combine all ingredients. Let
stand, covered, at room temperature for 30
1 tbsp diced seeded fresh jalapeno pepper minutes.
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33 of the Healthiest Foods on Earth SI 520
XXIX
WATERMELON
WATERMELON 4 sprigs of dill a serving plate and top with a thin layer of the
shrimp salad.
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INDEX W
chile peppers 42 kale 26 pineapple juice 10
Chowari 38 kiwis 12 plain yogurt 10
cilantro 10, 30, 42, 44, 56 pomegranate 42 watermelon 58
coconut 38 L pomelo 44
A coconut milk 36
leeks 18
pork 44, 48 Y
allspice 34 Coconut milk 38 potato 26
lemon 52 yolk 12
almond extract 24, 40 cream 48 Powdered sugar 40
Lemon juice 22
arugula 6 cumin 10 prosciutto 8
lime 42
asparagus 8 Cumin 38
avocado 10, 42
lime juice 30, 44, 56
R
D M Raisins 38
B dill 58
mandarin oranges 34
red pepper 10
C garlic 22, 56
O speck 52
strawberry 52
Ghee 38 olive oil 26 sugar 14, 44, 20
cabbage 18
ginger 38 Olive oil 22
cannellini beans 6
cantaloupe pulp 20
green onion 10, 26 onion 16, 26, 42, 56 T
orang 10
Cardamom 38
H tapioca 24, 36
carrot 32, 44
Cashew nuts 38 halloumi 52
P tarragon 32
tomato 56
cauliflower 22 papaya 36
celery 16 J peanuts 44 V
cherries 24 pecans 54
jalapeno 56 vanilla extract 14, 24, 36, 40
chicken 44 pie 24
vegetable broth 18
chicken broth 10
K Pineapple 38
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