week10 lab book
TRANSCRIPT
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A Recipe For Longevity: 33 (+5)Of The Healthiest Foods On
Earth
Is it possible to lie to 125 or maybe 150?
It’s certainly a possibility, as discussed on
Oprah Winfrey’s recent show on longeity.
She isited me at my farm to learn how, at
86, I am enjoying the robust health, energy,
and mental creatiity of someone many
decades younger. My secret: large quantities
f f it d t bl l h f d il
be lower in calories, but higher in lling
ber and other nutrients that help you feel
satised.
By eating many fruits and egetables in
place of fast food and junk food, people
could aoid obesity. Obesity accelerates
aging een faster than smoking, according
to scientic research
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Table of Contents
XXII 3
Avocado 3
Apple Raspberry Valen-
tine Crisp 6Artichokes 8
with Yogurt 8
arugula 10
salad 10
Prosciutto 12
Wrapped asparagus 12
Avocado 14
soup 14
blackberry 16
mousse 16
blueberry 18
mufn 18
BROCCOLI 20
Soup 20
CANTALOUPE 22
Index
A
aocado 4
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XXIIAocado
Preheat oen to 350 degrees Fahrenheit.
Liberally spray a 9 inch spring form pan with
non stick spray.
Fill the pan with puff pastry dough, cutting
off an excess that hangs oer the sides.
Make sure to patch any holes and coer all
the edges.
In a large bowl beat together the eggs,
cream, Tabasco, Worcestershire, salt and
pepper.
Evenly place the lling in the bottom of the
spring form pan on top of the crust.
Pour the egg mixture oer.
Tightly wrap the pan with foil and bake in
the oen for 3 hours.
Let cool to room temperature and place in
the fridge oernight.
Un-form from the pan and cut into 8 la
pieces. To reheat top with more cheese
place in the oen for 10 minutes or unt
how and cheese is melted.
To reheat a single piece, top with chees
and microwae for 1 minute 30 second
until hot and cheese is melted.
This recipe can be used for any type of
quiche. Just make the base egg recipe a
add about 2 cups of whatever lling yo
want.
If you do not hae a cheesecake spring
pan, you can use any type of oen safe
Just make sure there is crust on all side
Egg Base:
1 dozen eggs
1 quart heay cream
2 teaspoons Tabasco
2 teaspoons Worcestershire
2 teaspoons salt
2 teaspoons pepper
1 sheet purchased puff pastry, or more as
needed
Filling:
1 aocado, peeled, pitted and diced
1 jar roasted red peppers, drained and
roughly chopped
1/2 cup shredded white cheese, like
mozzarella or proolone
AvOCADO ANDRED PEPPER
QUICHE
By Shi Chen ia http:// www.aocadorecipes.net
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Yid: 2 sins
1 s (9 1/2 x 10-inc) p pasy (sd in
cy z scins a y n p
pasy)
1 ban i 1 abspn i
1 abspn b
2 Fji apps, pd, cd and c in 1/4-in
ic sics
2 aspns sa
1/2 aspn nd cinnan
3 abspns sdss aspby ja
1 i nc cnain a ania y
1/4 cp a
Cncin’s sa
AppleRaspberryvalentine
Crispby Washington Apple Com-mision
XXII
Pomelo
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 seen-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,
weae 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 oen 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. Coe
cook, stirring occasionally, for 20 minut
until tender. Stir in one tablespoon of ja
To sere, blend yogurt and water. Diid
mixture between two large sering plat
Mound apple slices in center. Dip edge
each heart into confectioner’s sugar an
place atop apples.
To make heart-shaped designs in the sa
heat remaining jam in microwae for th
seconds. Drop dots of jam onto sauce.
a toothpick tip through center of each d
to make heart.
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1/2 n
6 cps a
4 spins s pasy
1 bay a
5 bac pppcns
1 aspn did y
2 a aics
Y msad:
1/2 cp pain nna y
1 aspn Dijn-Sy sad
1/8 aspn n ppp
1 aspn d in ina
2 ab spns incd sa
Artichokeswith Yogurt
by Hanna Jung
XXII
ArtIChoke
Put the lemon, water, parsley, bay leaf,
peppercorns, and thyme in a large pot.
Bring to a boil oer 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, coer, and cook until the
leaes can be pulled from the stem easily,
40 to 50 minutes.
In the meantime, combine yogurt, Digi
mustard, lemon pepper,wine inegar, an
shallotsin a blender and mix at high sp
until smooth. Transfer the dressing to a
small sering bowl and place it in the c
of a large platter.
When the artichokes are done, slice the
in half ertically and remoe the fuzzy
chokes. Arrange the artichoke hales cu
side down around the yogurt mustard
the platter.
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2 abspns i i
2 cs aic, incd
1 (14.5 nc) can dicd as
3 abspns i in
1 aspn did sa
1 aspn did y
1 (15 nc) can cannini bans,
daind and insd
2 abspns cppd s basi
sa and ppp as
3 cps aa
1/4 cp sad Pasan cs ( pina)
arugulasalad
XXII
ArugulA
1. ha i i in a a si
di a; c aic in
i ab 1 in. Add a-
s, in, sa, and y; incas
a di-i and si 2
3 ins. Si in cannini bans
and basi. Sasn i sa and ppp .
Cnin cin ni bans a a-
d , 3 4 ins.
2. Aan aa n a sin
pa. Spn ban ix
aa. tp i sad Pa-
san cs i dsid.
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1/2 b psci, sicd
1/2 paca (8 ncs) Ncâ cs,
snd
12 spas s aspaas, id
ProsciuttoWrapped as-paragus
by Trish ia Allrecipes.com
XXII
ASPArAguS
Preheat oen 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 oen, until asparagus is
tender.
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2 ip acads, qad
1/4 cp cppd n nin
2 abspns s an pinapp jic
1 abspn cppd s cian
1/2 1 aspn sa
1/4 aspn nd d ppp
1/4 aspn nd bac ppp
1/8 aspn nd cin
3 cps cicn b, cid
1 (8-nc) cnain a- pain y
ganiss: cd sip, acad sics
Aocadosoup
XXII
AvoCADo
Heat the chicken broth until hot, not boiling.
Set aside.
Peel the aocado and remoe the seed.
Cut into seeral pieces, place in the food
processor or blender, and purée. Turn off
the blender and pour in the whipping
cream, followed by the hot chicken broth,
cumin, salt, white pepper, sherry and lemon
juice. Pulse a few times, just until mixture
is blended. Taste and add more salt and
pepper, if desired.
Sere immediately, or chill for at least two
hours and sere.
Note: Haas aocados are the ones with the
bumpy skin. As they ripen, they go from
dark green to purplish-black. This is on
opinion, but if I cannot nd Haas avoca
don’t make this or any other aocado re
until I can nd them.
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blackberrymousse
by Julee Rosso
1 abspn nfad ain
2 abspns cd a
Jic and ad zs 1 an
2 pins bacbis, 2 bas (10 ncs ac)
zn bis i sa; s 8 10
bis anis
2 ys
1/2 cp sa
2 abspns Cina
2 cps ay ca
2 iis, pd and sicd, anis (pina)
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 oer 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 heay cream to soft
peaks and fold gently into the blackbe
and egg yolk mixture. Diide among se
dishes and chill until ready to sere.
5. Garnish with a few slices of kiwi and
whole berry, or with the berries alone.
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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 anilla extract
2 tablespoons sugar (for top of mufns)
blueberry
mufn
XXII
BlueBerrY
Preheat oen to 375°F. 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 dry ingredients. (You can
use an electric mixer to combine the dr y
ingredients thoroughly at this point so that
you won’t need to oermix 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 anilla. 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 375°F 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 s
or ground hazelnuts or spread with lem
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2 abspns b
1 nin, cppd
1 sa cy, cppd
3 cps cicn b
8 cps bcci fs
3 abspns b
3 abspns a-pps f
2 cps i
nd bac ppp as
BROCCO-LISoup
XXII
BroCColI
Melt 2 tablespoons butter in medium sized
stock pot, and saute onion and celery until
tender. Add broccoli and broth, coer 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 moing before leaing 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, oer medium-heat m
3 tablespoons butter, stir in our and a
milk. Stir until thick and bubbly, and ad
soup. Season with pepper and sere.
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CANTA-LOUPEBREAD
XIvCANtAlouPe
1 3/4 c. a-pps f
2 sp. bain pd
1/4 sp. sa
1/4 sp. sda
1/3 c. snin
2/3 c. sa
1 .
1 c. canap pp
Dice small amount of cantaloupe into
blender. Set on grind just long enough
mash cantaloupe into pulp do not oer
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 an
mix. Add our mixture, 1/2 cup at a tim
beat until smooth. After each addition p
into well-greased oured pans, 8 x 4 x 2
inch. Bake in moderate 350 degree oe
50 minutes. Sere with whipped cream
plain.
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5 cps cicn sc -sdi b
1 pnd cas, casy cppd
2 di cy ibs, casy cppd
1 a nin, casy cppd
1 , i and nd n pas ny,
casy cppd
1 sa bain pa (6 ncs), pd and
casy cppd
11/2 aspns nd cin
1 aspn s papia
1/4 aspn caynn ppp
1 cp -a bi y
Sa and sy nd ppp
2 abspns casy cppd fa-a
pasy
SPICYCARROTSOUP
by
Andrew J. Powning
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.
Coer and simmer oer low heat until the
egetables 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
sere.
Notes
One Sering: 115 calories, 1.0 gm total fat,
0.5 gm saturated fat, 18 gm carb.
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1 ad caif
2-3 cs aic, pd and casy
incd
ln jic ( 1/2 a n)
oi i
Cas sa and sy nd bac ppp
Pasan cs
ROASTEDCauli-Flower
http://simplyrecipes.com/recipes/roasted_
cauliower/
XXII
CAulIFlower
1 Preheat oven to 400°F. Cut cauliower
into orets and put in a single layer in an
oen-proof baking dish. Toss in the garlic.
Squeeze lemon juice over cauliower and
drizzle each piece with olie oil. Sprinkle
with salt and pepper. If the oen hasn’t
reached 400°F yet, set aside until it has.
2 Place casserole in the hot oen,
uncoered, 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 oen and sprinkle generously with
Parmesan cheese. Sere immediately.
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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 anilla extract
1 1/2 tablespoons butter
CherryPie
XXII
CherrY PIe
Preheat oen to 400 degrees F (205 degrees
C). Place bottom crust in piepan. Set top
crust aside, coered.
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 ents in top. Place pie on a foil lined
cookie sheet --- in case of drips!
Bake for 50 minutes in the preheated oen,
until golden brown.
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• 1mediumn cabba• 3large s
• 3tablespoons b
• 1/3cupab b
• 1teaspoonsalt
• 1/2teaspoongroundblackpepper
Cabbage& Leeks
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 oer medium heat in a large
skillet. Add leeks and cabbage and saute
for 8 minutes. Add broth, salt, and pepper
and simmer, coered, until the cabbage is
cooked but still somewhat crunchy.