Week10 Lab

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33 Of The

healThiesT fOOdsIs 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.

N ill i i d i l

satised.

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

h ld i i h i i i

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33 of the Healthiest Foods on Earth SI 520

2

Index

Aallspice 38

almond extract 24, 44

arugula 8

asparagus 10

avocado 12, 50

Bbaking powder 16, 21, 38

balsamic vinegar 56, 62

basil 8, 62

blackberry 14

black pepper 12

black plums 44

blueberries 16

brandy 44

butter 16, 28, 30, 44

button mushrooms 36

Ccabbage 28

cannellini beans 8

cantaloupe pulp 21

Cardamom 42

carrot 36, 47

Cashew nuts 42

cauliower 26

celery 18

cherries 24

chicken 47

chicken broth 12

chile peppers 50

Chowari 42

cilantro 12, 34, 47, 50, 66

coconut 42

coconut milk 40

Coconut milk 42

cream 54, 55

cumin 12

Cumin 42

ddill 68

eegg 21, 38

eggs 16, 44

Fsh sauce 47

our 16, 21, 44

Ggarlic 26, 66

Ghee 42

ginger 42

green onion 12, 30

Hhalloumi 62

Jjalapeno 66

Kkale 30

kiwis 14

Kosher salt 56

Lleeks 28

lemon 62

Lemon juice 26

lime 50

lime juice 34, 47, 66

Mmandarin oranges 38

mango 34

margarine 30

mayonnaise 68

milk 16, 40, 42, 44

mint 40, 47, 62

nNeufchtel cheese 10

nutmeg 38

Oolive oil 30, 56

Olive oil 26

onion 18, 30, 50, 66

orang 12

Ppapaya 40

peanuts 47

pecans 64

pie 24

Pineapple 42

pineapple juice 12

plain yogurt 12

pomegranate 50

pomelo 47

pork 47, 54, 55

potato 30

Powdered sugar 44

prosciutto 10

RRaisins 42

red pepper 12

Ssage 30

salt 12, 16, 21, 26

shallot 47

shallots 36, 56

shiitake mushroom 36

shortening 21

shrimp 12, 47, 68

soda 21

speck 62

strawberry 62

sugar 16, 21, 47

Ttapioca 24, 40

tarragon 36

tomato 66

Vvanilla extract 16, 24, 40, 44

vegetable broth 28

vegetable stock 56

W
http://orange.pdf/http://cherries.pdf/http://plum.pdf/http://arugula.pdf/http://asparagus.pdf/http://avocado.pdf/http://pomguaclab.pdf/http://blueberry-1.pdf/http://cantaloupe2.pdf/http://orange.pdf/http://red_bell_pepper.pdf/http://strawberry.pdf/http://arugula.pdf/http://strawberry.pdf/http://blackberry.pdf/http://avocado.pdf/http://plum.pdf/http://blueberry-1.pdf/http://plum.pdf/http://blueberry-1.pdf/http://greencabbage.pdf/http://kale.pdf/http://plum.pdf/http://mushroom.pdf/http://greencabbage.pdf/http://arugula.pdf/http://cantaloupe2.pdf/http://pineapple-1.pdf/http://mushroom.pdf/http://pomelo.pdf/http://pineapple-1.pdf/http://cauliflower.pdf/http://broccoli.pdf/http://cherries.pdf/http://pomelo.pdf/http://avocado.pdf/http://pomguaclab.pdf/http://pineapple-1.pdf/http://avocado.pdf/http://mango2.pdf/http://pomelo.pdf/http://pomguaclab.pdf/http://tomato.pdf/http://pineapple-1.pdf/http://papaya.pdf/http://pineapple-1.pdf/http://raspberry.pdf/http://raspberry.pdf/http://avocado.pdf/http://pineapple-1.pdf/http://watermelon.pdf/http://cantaloupe2.pdf/http://orange.pdf/http://blueberry-1.pdf/http://plum.pdf/http://pomelo.pdf/http://blueberry-1.pdf/http://cantaloupe2.pdf/http://plum.pdf/http://cauliflower.pdf/http://tomato.pdf/http://pineapple-1.pdf/http://pineapple-1.pdf/http://avocado.pdf/http://kale.pdf/http://strawberry.pdf/http://tomato.pdf/http://kale.pdf/http://blackberry.pdf/http://red_bell_pepper.pdf/http://greencabbage.pdf/http://strawberry.pdf/http://cauliflower.pdf/http://pomguaclab.pdf/http://mango2.pdf/http://pomelo.pdf/http://tomato.pdf/http://orange.pdf/http://mango2.pdf/http://kale.pdf/http://watermelon.pdf/http://blueberry-1.pdf/http://papaya.pdf/http://pineapple-1.pdf/http://plum.pdf/http://papaya.pdf/http://pomelo.pdf/http://strawberry.pdf/http://asparagus.pdf/http://orange.pdf/http://kale.pdf/http://red_bell_pepper.pdf/http://cauliflower.pdf/http://broccoli.pdf/http://kale.pdf/http://pomguaclab.pdf/http://tomato.pdf/http://avocado.pdf/http://papaya.pdf/http://pomelo.pdf/http://sweetpotato.pdf/http://cherries.pdf/http://pineapple-1.pdf/http://avocado.pdf/http://avocado.pdf/http://pomguaclab.pdf/http://pomelo.pdf/http://pomelo.pdf/http://raspberry.pdf/http://raspberry.pdf/http://kale.pdf/http://plum.pdf/http://asparagus.pdf/http://pineapple-1.pdf/http://avocado.pdf/http://kale.pdf/http://avocado.pdf/http://blueberry-1.pdf/http://cantaloupe2.pdf/http://cauliflower.pdf/http://pomelo.pdf/http://mushroom.pdf/http://red_bell_pepper.pdf/http://mushroom.pdf/http://cantaloupe2.pdf/http://avocado.pdf/http://pomelo.pdf/http://watermelon.pdf/http://cantaloupe2.pdf/http://strawberry.pdf/http://strawberry.pdf/http://blueberry-1.pdf/http://cantaloupe2.pdf/http://pomelo.pdf/http://cherries.pdf/http://papaya.pdf/http://mushroom.pdf/http://tomato.pdf/http://blueberry-1.pdf/http://cherries.pdf/http://papaya.pdf/http://plum.pdf/http://greencabbage.pdf/http://red_bell_pepper.pdf/http://red_bell_pepper.pdf/http://greencabbage.pdf/http://plum.pdf/http://papaya.pdf/http://cherries.pdf/http://blueberry-1.pdf/http://tomato.pdf/http://mushroom.pdf/http://papaya.pdf/http://cherries.pdf/http://pomelo.pdf/http://cantaloupe2.pdf/http://blueberry-1.pdf/http://strawberry.pdf/http://strawberry.pdf/http://cantaloupe2.pdf/http://watermelon.pdf/http://pomelo.pdf/http://avocado.pdf/http://cantaloupe2.pdf/http://mushroom.pdf/http://red_bell_pepper.pdf/http://mushroom.pdf/http://pomelo.pdf/http://cauliflower.pdf/http://cantaloupe2.pdf/http://blueberry-1.pdf/http://avocado.pdf/http://kale.pdf/http://avocado.pdf/http://pineapple-1.pdf/http://asparagus.pdf/http://plum.pdf/http://kale.pdf/http://raspberry.pdf/http://raspberry.pdf/http://pomelo.pdf/http://pomelo.pdf/http://pomguaclab.pdf/http://avocado.pdf/http://avocado.pdf/http://pineapple-1.pdf/http://cherries.pdf/http://sweetpotato.pdf/http://pomelo.pdf/http://papaya.pdf/http://avocado.pdf/http://tomato.pdf/http://pomguaclab.pdf/http://kale.pdf/http://broccoli.pdf/http://cauliflower.pdf/http://red_bell_pepper.pdf/http://kale.pdf/http://orange.pdf/http://asparagus.pdf/http://strawberry.pdf/http://pomelo.pdf/http://papaya.pdf/http://plum.pdf/http://pineapple-1.pdf/http://papaya.pdf/http://blueberry-1.pdf/http://watermelon.pdf/http://kale.pdf/http://mango2.pdf/http://orange.pdf/http://tomato.pdf/http://pomelo.pdf/http://mango2.pdf/http://pomguaclab.pdf/http://cauliflower.pdf/http://strawberry.pdf/http://greencabbage.pdf/http://red_bell_pepper.pdf/http://blackberry.pdf/http://kale.pdf/http://tomato.pdf/http://strawberry.pdf/http://kale.pdf/http://avocado.pdf/http://pineapple-1.pdf/http://pineapple-1.pdf/http://tomato.pdf/http://cauliflower.pdf/http://plum.pdf/http://cantaloupe2.pdf/http://blueberry-1.pdf/http://pomelo.pdf/http://plum.pdf/http://blueberry-1.pdf/http://orange.pdf/http://cantaloupe2.pdf/http://watermelon.pdf/http://pineapple-1.pdf/http://avocado.pdf/http://raspberry.pdf/http://raspberry.pdf/http://pineapple-1.pdf/http://papaya.pdf/http://pineapple-1.pdf/http://tomato.pdf/http://pomguaclab.pdf/http://pomelo.pdf/http://mango2.pdf/http://avocado.pdf/http://pineapple-1.pdf/http://pomguaclab.pdf/http://avocado.pdf/http://pomelo.pdf/http://cherries.pdf/http://broccoli.pdf/http://cauliflower.pdf/http://pineapple-1.pdf/http://pomelo.pdf/http://mushroom.pdf/http://pineapple-1.pdf/http://cantaloupe2.pdf/http://arugula.pdf/http://greencabbage.pdf/http://mushroom.pdf/http://plum.pdf/http://kale.pdf/http://greencabbage.pdf/http://blueberry-1.pdf/http://plum.pdf/http://blueberry-1.pdf/http://plum.pdf/http://avocado.pdf/http://blackberry.pdf/http://strawberry.pdf/http://arugula.pdf/http://strawberry.pdf/http://red_bell_pepper.pdf/http://orange.pdf/http://cantaloupe2.pdf/http://blueberry-1.pdf/http://pomguaclab.pdf/http://avocado.pdf/http://asparagus.pdf/http://arugula.pdf/http://plum.pdf/http://cherries.pdf/http://orange.pdf/

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4

Yield: 2 servings

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

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

yogurt

1/4 cup water

appleRaspbeRRy

ValenTineCRisp

Wto a-

Coo

XXii

pOmelO

Confectioners sugar

On oured 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 an

apple slices, sugar and cinnamon. Cove

cook, stirring occasionally, for 20 minut

until tender. Stir in one tablespoon of ja

To serve, blend yogurt and water. Divid

mixture between two large serving plat

Mound apple slices in center. Dip edges

each heart into confectioners sugar an

place atop apples.

To make heart-shaped designs in the sa

heat remaining jam in microwave for th

seconds. Drop dots of jam onto sauce.

a toothpick tip through center of each d

to make heart.

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6

1/2 lemon

6 cups water

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

aRTiChOkesWiTh yOguRT

h J

aRTiChOke

Put the lemon, water, parsley, bay leaf,

peppercorns, and thyme in a large pot. Bring

to a boil over high heat. While the water

is boiling, prepare the ar tichokes Slice 1/4

inch off the top of each ar tichoke. 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, Digi

mustard, lemon pepper,wine vinegar, a

shallotsin a blender and mix at high sp

until smooth. Transfer the dressing to a

small serving bowl and place it in the c

of a large platter.

When the artichokes are done, slice the

in half vertically and remove the fuzzy i

chokes. Arrange the artichoke halves cu

side down around the yogurt mustard o

the platter.

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8

2 tablespoons olive oil

2 cloves garlic, minced

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 (optional)

aRugulasalad

oo

XXii

aRugula

1. Heat the olive oil in a large skillet

over medium heat; cook the garlic in

the hot oil about 1 minute. Add the

tomatoes, wine, sage, and thyme;

increase the heat to medium-high

and simmer 2 to 3 minutes. Stir in the

cannellini beans and basil. Season with

salt and pepper. Continue cooking

until beans are heated through, 3 to 4

minutes.

2. Arrange the arugula on a serving

platter. Spoon the bean mixture over th

arugula. Top with the shaved Parmesan

cheese if desired.

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10

1/2 lb prosciutto, sliced

1/2 package (8 ounces) Neufchtel cheese,

softened

12 spears fresh asparagus, trimmed

pROsCiuTTOWRapped

aspaRagus

Tr v arc.co

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aspaRagus

Preheat oven to 450 degrees Fahrenheit

(230 degrees Celcious). Spread prosciutto

slices with Neufchatel cheese. Wrap slices

around 2 or 3 asparagus spears. Arrange

wrapped spears in a single layer on a

medium baking sheet. Bake 15 minutes

in the preheated oven, until asparagus is

tender.

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12

2 ripe avocados, quartered

1/4 cup chopped green onion

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

aVOCadOsOup

Cq l

XXii

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

bumpy skin. As they ripen, they go from

dark green to purplish-black. This is on

opinion, but if I cannot nd Haas avoca

dont make this or any other avocado re

until I can nd them.

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14

blaCkbeRRymOusse

J Roos l

1 tablespoon unavored gelatin

2 tablespoons cold water

Juice 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)

XXii

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 the heavy cream to soft

peaks and fold gently into the blackber

and egg yolk mixture. Divide among se

dishes and chill until ready to serve.

5. Garnish with a few slices of kiwi and

whole berry, or with the berries alone.

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16

1/2 cup butter

2 cups unsifted our

1 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

Cm

XXii

bluebeRRy

Preheat oven to 375F. In a large mixing

bowl, cream together butter and sugar until

light and uffy; add eggs, one at a time,

beating after each addition. In a second

bowl, combine all dr y 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 st

gently by hand.

Spray a 12 mufn baking pan with Bake

Joy (or other non-stick spray). Fill greas

mufn cups 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 i

pan. Run a knife around the edge of ea

mufn after several minutes to free it fr

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 sprin

blueberry mufn tops with cinnamon su

or ground hazelnuts or spread with lem

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18

2 tablespoons butter

1 onion, chopped

1 stalk celery, chopped

3 cups chicken broth

8 cups broccoli orets


3 tablespoons all-purpose our

2 cups milk

ground black pepper to taste

bROCCOlisOup

erc grc

XXii

bROCCOli

Melt 2 tablespoons butter in medium sized

stock pot, and saute onion and celery until

tender. Add broccoli 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 m

3 tablespoons butter, stir in our and a

milk. Stir until thick and bubbly, and ad

soup. Season with pepper and serve.

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20

CanTalOupebRead

yw m

XiV

CanTalOupe

1 3/4 c. all-purpose our

2 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

Dice small amount of cantaloupe into

blender. Set on grind just long enough

mash cantaloupe 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 eg

and beat well. Add cantaloupe pulp and

Add our mixture, 1/2 cup at a time, be

until smooth. After each addition put in

well-greased oured pans, 8 x 4 x 2 1/2

Bake in moderate 350 degree oven for

minutes. Serve with whipped cream or

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22

5 cups chicken stock or low-sodium broth

1 pound carrots, coarsely chopped

2 medium celery ribs, coarsely chopped

1 large onion, coarsely chopped

1 leek, white and tender green parts only,

coarsely chopped

1 small baking potato (6 ounces), peeled

and coarsely chopped

11/2 teaspoons ground cumin

1 teaspoon sweet paprika

1/4 teaspoon cayenne pepper

1 cup low-fat buttermilk or yogurt

Salt and freshly ground pepper

2 tablespoons coarsely chopped at-leaf

parsley

spiCyCaRROT

sOup

arw J. pow-

XXii

CaRROT

In a large pot, combine the stock with the

carrots, celery, onion, leek, potato, cumin,

paprika and cayenne and bring to a boil.

Cover and simmer over low heat until the

vegetables are tender, about 15 minutes.

Working in batches, puree the soup in a

blender or food processor, then return to

the pot. Stir in the buttermilk and season

with salt and pepper. Reheat gently. Ladle

into bowls, sprinkle with the parsley and

serve.

Notes

One Serving: 115 calories, 1.0 gm total fat,

0.5 gm saturated fat, 18 gm carb.

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24

1 recipe pastry for a 9 inch double crust pie4 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

CheRRy pie

eott mzo

XXii

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, 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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26

1 head ofcauliower2-3 cloves of garlic, peeled and coarsely

minced

Lemon juice (from 1/2 or a whole lemon)

Olive oil

Coarse salt and freshly ground black pepper

Parmesan cheese

ROasTedCauli-

flOWeR

tt://-rc.co/

rc/rot-ed_caulifower/

XXii

CauliflOWeR

1 Preheat oven to 400F. Cut cauliower

into orets and put in a single layer in an

oven-proof baking dish. Toss in the garlic.

Squeeze lemon juice 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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28

1 medium green cabbage 3 large leeks


1/3 cup vegetable broth

1 teaspoon salt


Cabbage &leeks

m mcg-

gReen

Cabbagge

Trim leeks and slice into 1 to 1 1/2-inchlenghs. Cut the rounds into thin strips. Soak

in cold water to loosen any soil that may be

adhering to them, then rinse well. Cut the

cabbage into 6 wedges; remove core pieces.

Thinly slice the cabbage wedges crosswise.

Toss the drained leeks with the cabbage.

Heat butter over medium heat in a large

skillet. Add leeks and cabbage and saute

for 8 minutes. Add broth, salt, and pepper

and simmer, covered, until the cabbage is

cooked but still somewhat crunchy.

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30

12 cups water1 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)

mashed-pOTaTO

Cakes WiThOniOns

and kale

mc prr

XXii

kale

Bring water to a boil in a Dutch oven; addkale. 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. Combinepotato mixture, onion mixture, green on

and pepper. Remove from heat; cool sli

Divide potato mixture into 8 equal port

shaping each into a 1/2-inch-thick patt

Place patties on a baking sheet coated

cooking spray. Bake at 400 for 20 minu

Preheat broiler.

Broil patties for 5 minutes or until brow

Garnish with sage sprigs, if desired.

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32

24 kiwis, peeled and mashed3/4 cup pineapple juice

1/4 cup fresh lemon juice

3 apples, unpeeled and halved

4 cups white sugar

kiWiJam

d pot

XXii

kiWi

In a large saucepan, combine 3 cupsmashed 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 the jars into the pot using a holder. Lea

2 inch space between the jars. Pour in m

boiling water if necessary until the wate

level is at least 1 inch above the tops of

jars. Bring the water to a full boil, cover

pot, and process for 10 minutes.

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34

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

dv Qc

XXii

mangO

Prep Time:

5 Min

Cook Time:

50 Min

Ready In:

55 Min

Directions

1. Bring the brown rice and water to a

boil in a saucepan. Stir the lime juice int

the rice, reduce the heat to medium-lo

and cover; simmer until the rice is tend

and the liquid has been absorbed, 45 to

minutes.

2. Stir the cilantro and mango into the

cooked rice to serve.

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36

1/2 teaspoon butter1/2 teaspoon olive oil

2 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 parsley1/4 teaspoon chopped fresh tarragon


1/8 teaspoon salt

WildmushROOm

sOup

e sc-

XXiii

mushROOms

Prparatio

Heat butter and oil in a large nonstickskillet over medium-high heat. Addcelery, shallots, and carrot; saut 3 min-utes or until lightly browned. Spoonvegetable mixture into a medium bowl.

Coat pan with cooking spray. Addbutton mushrooms; saut 3 minutesor until lightly browned. Add buttonmushrooms to vegetable mixture. Coat

pan with cooking spray. Add shiitakemushrooms; saut 3 minutes or untillightly browned. Add shiitake mush-rooms to vegetable mixture.

Combine vegetable mixture and brin a medium saucepan; bring to a bover medium heat. Cover, reduce hand simmer 30 minutes. Stir in sherand remaining ingredients. Simmeruncovered, 5 minutes.

33 f h l hi d h S 20

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38

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

OrRc.or

XXii

ORange

Preheat your oven to 350F (175C).Sift the our 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 mufn tins about three-quarters

full.

Bake for 25 minutes.

Serve as desired. and serve.

As one of the healthies fruits in the woorange can:

Reduces levels of bad cholesterol

Lowers risk of cancers of the mouth,

throat, breast and stomach, and childho

leukemia

Pectin suppresses appetite

33 f th H lthi t F d E th SI 520

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40

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

yin yangpapaya

nco Rotr

XXii

papaya

Combine the coconut milk, milk, sugar, andtapioca in a medium-size saucepan, and

bring to 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 placeit 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 in

1 side of each soup bowl, then add the

papaya puree on the other side, formin

yin-yang pattern. Garnish with a mint s

and serve at once.

Yield: 4 servings

Recipe Source: Nicole Routhiers Fruit

Cookbook by Nicole Routhier (Workma

Publishing)

Reprinted with permission.


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42

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

m nr

XXii

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 rst extract. When the rst extract

begins to boil, add the washed chowari.

When the chowari is cooked and payasamis nicely done, remove from ame. Add the

fried cashewnuts and raisins. Sprinkle the

powdered ingredients and mix well. Close

the pan with a lid to keep the yummy

Tips:

1) If u r using tinned coconut milk, avo

the three steps of extract milk.

simply mix one cup water to the rs t tin

coconut milk and dilute it. Add this to t

fried pineapples. When it starts to boil,

the second tin of coconut milk.

2) I normally add one cup water to one

tin coconut milk to dilute it. But u can u

more or less according to the thicknessquality of the milk.


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44

1 pound of black plums, pitted2 tablespoons of brandy

1 tablespoon of sugar

1/2 cup of sugar

4 eggs

1 cup of milk

3 tablespoons of butter, melted

1/2 cup ofour

1/4 teaspoon of salt

1/2 teaspoon of vanilla extract

1/8 teaspoon of almond extract

Powdered sugar

plumClafOuTis

a V br

XXii

plum

Preheat your oven to 400F, making sureyour 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 cusis a light golden brown, puffed, and set

(check by inserting a toothpick into the

center and make sure it comes out rela

clean).

Let the dish set for about 15 minutes--

shrink down and the custard will becom

denser. Dust with powdered sugar and

by cutting into brownie-sized squares.


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46

1/4 cup minced onion2 limes, juiced

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

pOmguaC

a V-

XXii

pOm...

Combine the onion with the juice of 2 limesin a small bowl; allow the onion to soak in

the lime juice 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 s

and garnish with the cilantro sprig to se


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48

1 1/2 cups white sugar

1 tablespoon water

3 cups fresh raspberries

6 slices white bread

1 cup whipped cream

RasbeRRysummeR

pudding

ff

XXii

RaspbeRRy

1 1/2 cups white sugar

1 tablespoon water

3 cups fresh raspberries

6 slices white bread

1 cup whipped cream

In a saucepan over medium heat, combthe sugar, water, and raspberries. Cook,

stirring carefully so as not to damage th

berries, until the mixture is hot, and the

sugar is dissolved. Set aside to cool slig

Line a 1 quart bowl with 5 slices of brea

Pour the raspberry mixture over the bre

and place the last slice of bread on top

Cover the bowl loosely with plastic wra

Place a weight on top of the bowl (cann

goods work well), and refrigerate overn

The next day, remove plastic wrap, and

invert onto a plate. Serve chilled, withwhipped cream on the side.


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50

2-3 large red bell peppers

2 oz. extra virgin olive oil

2 Tbsp. chopped shallots

cup vegetable stock

1 Tbsp balsamic vinegar

Kosher salt & ground white pepper, to

taste

Red bellpeppeR

COulis

do aro

XXII

Red bell

peppeR

Remove the core, seeds and membranes

from the peppers and roughly chop them.

Heat a heavy-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 anotherminute or two. Remove from heat and pure

in a blender.

Tip: Use care when processing hot itema blender as the hot steam can sometim

blow the blender lid off.

Start on a slow speed with the lid slight

ajar to vent any steam, then seal the lid

increase the blending speed. Add vineg

adjust consistency with remaining stock

season to taste with Kosher salt and wh

pepper.


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52

16 ounce cottage cheese

2 large eggs

4 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 dry1 ounce freshly-grated Parmesan cheese

spinaChCheese

sQuaRes y-W C

XXii

spinaCh

Preheat oven to 350 degrees F. Lightly spraya 9-inch square baking pan with non-stick

cooking spray.

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 roomtemperature or warm.

This can be made ahead of time,

refrigerated or frozen, and reheated in

before serving.

Makes 30 small squares for appetizers

large squares for brunch.


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54

Ingredients

1 tablespoon olive oil

1 (1 1/2 to 2-pound) butternut squash,

peeled, seeded, and cut into 1-inch cubes

Salt and freshly ground black pepper

1/2 cup water

3 amaretti cookies , crumbled

1/4 cup butter

1/4 cup all-purpose our

3 1/2 cups whole milk

Pinch nutmeg

3/4 cup (lightly packed) fresh basil leaves

12 no-boil lasagna noodles

2 1/2 cups shredded whole-milk

mozzarella cheese

1/3 cup grated Parmesan

buTTeRnuTsQuash

lasagna

ar n

XXii

sQuash

Heat the oil in a heavy large skillet over

medium-high heat. Add the squash and toss

to coat. Sprinkle with salt and pepper. Pour

the water into the skillet and then coverand simmer over medium heat until the

squash is tender, stirring occasionally, about

20 minutes. Cool slightly and then transfer

the squash to a food processor. Add the

amaretti cookies and blend until smooth.

Season the squash puree, to taste, with

more salt and pepper.

Melt the butter in a heavy medium-size

saucepan over medium heat. Add the our

and whisk for 1 minute. Gradually whisk

in the milk. Bring to a boil over medium-

high heat. Reduce the heat to medium andsimmer until the sauce thickens slightly,

whisking often, about 5 minutes. Whisk in

the nutmeg. Cool slightly. Transfer half of

the sauce to a blender*. Add the basil a

blend until smooth. Return the basil sau

to the sauce in the pan and stir to blen

Season the sauce with salt and pepper,taste.

Position the rack in the center of the ov

and preheat to 375 degrees F.

Lightly butter a 13 by 9 by 2-inch glass

baking dish. Spread 3/4 cup of the sauc

over the prepared baking dish. Arrange

lasagna noodles on the bottom of the p

Spread 1/3 of the squash puree over th

noodles. Sprinkle with 1/2 cup of mozz

cheese. Drizzle 1/2 cup of sauce over th

noodles. Repeat layering 3 more times.

and serve.


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56

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

e Wo

XXii

sTRaWbeRRy

Directions

Most people think of strawberries as

something theyd 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 d

out and avor the lovely strawberry juic

Preheat a large nonstick frying pan to

medium hot and add a splash of olive o

Press a basil leaf onto each slice of hallo

Place the slices, leaf side down, in the

frying pan and fry for a minute. Turn ov

carefully and fry for another minute un

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 leave

and the salad leaves into the bowl withstrawberries and toss together. Pile som

of the strawberry mixture in the middle

each plate and drape the speck over th


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1 (9 inch) unbaked pie crust

2 cups cooked and mashed sweet potatoes

2 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

p-y Wo

XXii

sWeeT pOTaTO

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 o

cooled pie to cover top. Broil 5 inches b

heat until mixture begins to bubble, ab

minutes. Watch carefully, if cooked too

top will turn syrupy. Cool on rack.


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60

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

ezt h

XXii

TOmaTO

In medium bowl, combine all ingredients.

Let stand, covered, at room temperature for

30 minutes.


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62

2 cups cooked baby salad shrimp

2/3 cup mayonnaise

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

dilled babyshRimp

&WaTeRmelOn

napOleOns

Xow

XXii

WaTeRmelOn

Instructions:

Mix together the shrimp,mayonnaise and dill. Chilluntil ready to serve.

To serve, place a roundof the watermelon on aserving plate and top witha thin layer of the shrimpsalad.

Top that with anotherround of the watermelonand then another layer ofthe shrimp salad.

Top that with anotherwatermelon round.Place a cocktail shrimp otop with a sprig of dill.

Repeat to create 4Napoleons.

Servings:

Serves 4

Week10 Lab

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