lab 10 - book
TRANSCRIPT
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32 HealtHiest
foods oneartH
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33 of tHe HealtHiest foods on eartH si 520
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Contents
32 Healthiest foods on earth 1APPLE 7ARTICHOKE 9ARUGULA 11ASPARAGUS 13AVOCADO 15
BLACKBERRY 17BLUEBERRY 19BROCCOLI 21CANTALOPE 23CARROT 25CAULIFLOWER 27CHERRY 29GREEN CABBAGE 31KALE 33KIWI 35MANGO 37MUSHROOM 39ORANGE 41PAPAYA 43PINEAPPLE 45
PLUM 47POMELO 49POMEGRANATE 51PUMPKIN 53RASPBERRY 55
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RED BELL PEPPER 57SPINACH 59SQUASH 61
STRAWBERRY 63SWEET POTATO 65TOMATO 67WATERMELON 69
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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 cinnamon3 tablespoons seedless raspberry jam
1 eight ounce container lowfat vanilla
yogurt
1/4 cup water
Confectioners sugar
aPPlerasPBerryValentine
CrisP
by Washington AppleCommision
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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 pepper1 teaspoon red wine vinegar
2 tabel spoons minced shallot
artiCHokesWitHyoGUrt
by Hanna Jung
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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 arugula1/4 cup shaved Parmesan cheese
(optional)
arUGUlasalad
by anonymous
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iii
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1/2 lb prosciutto, sliced
1/2 package (8 ounces) Neufchtel
cheese, softened
12 spears fresh asparagus, trimmedProsCiUttoWraPPedasParaGUs
by Trish via Allrecipes.com
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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, chilled1 (8-ounce) container fat-free plain
yogurt
Garnishes: cooked shrimp, avocado
slices
aVoCadosoUP
by Chuanqi Li
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1/2 cup butter
2 cups unsifted flour
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
muffins)
BlUeBerryMUffinby CM
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2 tablespoons butter
1 onion, chopped
1 stalk celery, chopped
3 cups chicken broth
8 cups broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
2 cups milk
ground black pepper to taste
BroCColisoUP
by Eric Garcia
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Viii
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CantaloUPeBread
by Yiwei Ma
1 3/4 c. all-purpose flour
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
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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 pepper1 cup low-fat buttermilk or yogurt
Salt and freshly ground pepper
2 tablespoons coarsely chopped flat-leaf
parsley
sPiCyCarrotsoUP
by
Andrew J. Powning
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Carrot
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1 head of cauliflower
2-3 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
http://simplyrecipes.
com/recipes/roasted_cauliflower/
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CHerryPie
by Elliott Manzon
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1 medium green cabbage
3 large leeks
3 tablespoons butter
1/3 cup vegetable broth
1 teaspoon salt
1/2 teaspoon ground black pepper
CaBBaGe &leeks
by Megan McGlynn
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Xiii
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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 sage1/4 cup sliced green onions
1/4 teaspoon freshly ground black
pepper
Cooking spray
Sage sprigs (optional)
MasHed-PotatoCakes
WitH
onionsand kale
by Michael Perry
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24 kiwis, peeled and mashed
3/4 cup pineapple juice
1/4 cup fresh lemon juice
3 apples, unpeeled and halved
4 cups white sugar
kiWiJaMby Dan Polant
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XV
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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
Prep Time: 5 Min
Cook Time: 50 Min
Ready In: 55 Min
ManGoliMe riCe
by David Quick
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1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake
mushroom
caps
1 (14-ounce) can fat-free, less-sodiumchicken 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
WILDMUSHROOMSOUP
by Ellie Schuhmann
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XVii
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10 oz of mandarin oranges, drained
1 medium egg, slightly beaten
1 cup of flour
cup of sugar
cup of butter
cup of milk
1 teaspoon of baking powder
teaspoon of salt
teaspoon of allspice
teaspoon of nutmeg
oranGeMUffinOrangeRecipes.org
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XViii
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yin yanGPaPayaby Nicole Routhier
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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 tspDried ginger powder 1 tsp
Cardamom(Elakka) - 4 nos
(powdered)
Chowari - 50 gm
PINEAPPLEPAYASAMby Maneka Nirmal
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1 pound of black plums, pitted
2 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 of flour
1/4 teaspoon of salt
1/2 teaspoon of vanilla extract
1/8 teaspoon of almond extractPowdered sugar
PlUMClafoUtis
by Abby Van Bremen
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XXi
PlUM
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1/2 teaspoon salt
1/2 pound large or jumbo shrimp, deveined
1/4 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 fine 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 fish sauce1 1/2tablespoon fresh lime juice
1 tablespoon water
1 1/2 tablespoons sugar
1 generous teaspoon Vietnamese chile
garlic sauce
PoMelosalad
by Andrea Nguyen
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XXii
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1/4 cup minced onion
2 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
by Amanda Visconti
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33 of tHe HealtHiest foods on eartH si 520
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3 eggs
1 cup sugar
2/3 cup pumpkin
1 tsp. lemon juice
3/4 cup flour
1 tsp. baking powder
2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. salt
1 cup powdered sugar1 pkg cream cheese, softened, (8 oz)
4 Tbs. butter
1/2 tsp. vanilla
1/3 cup nuts, if desired
Pumpkincake rollby Bo Wang
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XXiV
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33 of tHe HealtHiest foods on eartH si 520
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1 1/2 cups white sugar
1 tablespoon water
3 cups fresh raspberries
6 slices white bread
1 cup whipped cream
rasBerrysUMMerPUddinG
by FeiFei
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XXV
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33 of tHe HealtHiest foods on eartH si 520
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2-3 g b ppp
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by Danilo Alfaro
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XXVi
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33 of tHe HealtHiest foods on eartH si 520
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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 flour
1/2 teaspoon salt
1/2 teaspoon minced garlic
1/4 teaspoon freshly-ground black
pepper
1/8 teaspoon red pepper flakes
20 ounces frozen spinach, thawed
and squeezed dry
1 ounce freshly-grated Parmesan
cheese
sPinaCHCHeesesqUares
by Yi-Wei Chia
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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 flour
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
BUtternUtsqUasHlasaGna
by Andrea Nguyen
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XXVii
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33 of tHe HealtHiest foods on eartH si 520
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by Ellen Wilson
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33 of tHe HealtHiest foods on eartH si 520
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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, softened2/3 cup packed brown sugar
2/3 cup chopped pecans
sWeetPotatoPeCan Pie
by Pei-Yi Wong
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1 1/2 cup diced fresh tomatoes
1 tbsp diced seeded fresh jalapeno
pepper
3 tbsp finely diced onion
2 tbsp finely chopped fresh cilantro
1 tbsp Balsamic vinegar or fresh lime
juice
1 clove garlic, minced
1/4 tsp salt
fresHtoMatosalsa
by Elizabeth Hill
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XXXi
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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 BaBy
sHriMP&
WaterMelonnaPoleons
by Xiaowen Zhang
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33 of tHe HealtHiest foods on eartH si 520
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