Book lab

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1

Preface

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

Confectioners sugar

On oured surface, rollpuff pastry into 14 x 10-inch rectangle. Cut pastryinto two 7 x 10-inch pieces.Using a ruler to guidepastry wheel, cut each halfinto 22 seven-inch longstrips about 1/4-inch wide.

To make lattice heart, lay11 pastry strips, 1/8-inchapart and parallel, acrossan ungreased baking sheet.One by one, weave 11 more

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33 of the Healthiest Foods on Earth SI 520

A

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

Apple

Raspberry

Valentine

Crisp

by WashingtonApple Commision

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3

1

Pomelo

1/4 cup water

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 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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A

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

Artichokes

with Yogurt

by Hanna Jung

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5

2

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 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, and shallotsin 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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A

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

pepper1/8 teaspoon ground cumin

3 cups chicken broth, chilled

1 (8-ounce) container fat-free

plain yogurt

Avocado

soup

by Chuanqi Li

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7

3

Avocado

Garnishes: cooked shrimp,

avocado slices

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

make this or any other avocado

recipe until I can nd them.

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A

blackberry

mousse

by Julee RossoSheila Lukins

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 cream2 kiwis, peeled and sliced, for

garnish (optional)

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9

4

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

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.

Index

Aalmond extract 20

avocado 6

B

baking powder 10, 15

blackberry 8

black pepper 6

blueberries 10

butter 10, 22, 24

C

cabbage 22

cantaloupe pulp 15

cauliower 18

celery 12

cherries 20

chicken broth 6

cilantro 6

cumin 6

E

egg 15

eggs 10

F

our 10, 15

Ggarlic 18

green onion 6, 24

K

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A

1/2 cup butter

2 cups unsiftedour

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)

blueberrymufnby CM

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11

5

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 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 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 in pan. Run a knife

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A

2 tablespoons butter

1 onion, chopped

1 stalk celery, chopped3 cups chicken broth

8 cups broccoli orets

3 tablespoons butter

3 tablespoons all-purpose

our

2 cups milk

ground black pepper to

taste

BROCCOLI

Soup

by Eric Garcia

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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 melt 3 tablespoons butter, stir

in our and add milk. Stir until

thick and bubbly, and add to soup.

Season with pepper and serve.

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A

CANTALOUPE

BREAD

by Yiwei Ma

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15

XIVCANTALOUPE

1 3/4 c. all-purpose four

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 to 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

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

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A

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

chopped11/2 teaspoons ground cumin

1 teaspoon sweet paprika

1/4 teaspoon cayenne pepper

1 cup low-fat buttermilk or

SPICY

CARROT

SOUP

byAndrew J.

Powning

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8

CARROT

yogurt

Salt and freshly ground pepper

2 tablespoons coarsely chopped

at-leaf parsley

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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A

1 head ofcauliower

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

ROASTED

Cauli-

Flower

http://simplyrecipes.com/recipes/roasted_

cauliower/

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9

Cauliower

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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A

1 recipe pastry for a 9 inch double

crust pie

4 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

by ElliottManzon

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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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A

1mediumgreen cabbage

3large leeks

3tablespoons butter

1/3cupvegetable broth

1teaspoonsalt

1/2teaspoongroundblackpepper

Cabbage &

Leeks

by MeganMcGlynn

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23

Green

Cabbagge

Trim leeks and slice into 1 to 1 1/2-

inch lenghs. 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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A

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 freshsage

1/4 cup sliced green onions

1/4 teaspoon freshly ground

black pepper

Mashed-

Potato

Cakes with

Onions and

Kaleby Michael Perry

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25

12

kale

Cooking spray

Sage sprigs (optional)

Bring water to a boil in a Dutch

oven; add 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,

shaping each into a 1/2-inch-thick

patty. Place patties on a baking

sheet coated with cooking spray.

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A

24kiwis,peeledandmashed

3/4 cup pineapple juice

1/4cupfreshlemonjuice

3 apples, unpeeled and halved

4 cups white sugar

Kiwi

Jamby Dan Polant

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13

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

the tops of the jars. Bring the water

to a full boil, cover the pot, and

process for 10 minutes.

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IndexA

almond extract 20

avocado 6

B

baking powder 10, 15

blackberry 8

black pepper 6

blueberries 10

butter 10, 22, 24

C

cabbage 22

cantaloupe pulp 15

cauliower 18

celery 12

cherries 20

chicken broth 6

cilantro 6

cumin 6

E

egg 15

eggs 10

F

our 10, 15

G

garlic 18

green onion 6, 24

K

kale 24

kiwis 8

L

leeks 22

Lemon juice 18

M

margarine 24

milk 10

O

olive oil 24

Olive oil 18

onion 12, 24

orang 6

P

pie 20

pineapple juice 6

plain yogurt 6

potato 24

R

red pepper 6

S

sage 24

salt 6, 10, 15, 18

shortening 15

shrimp 7

soda 15

sugar 10, 15

T

tapioca 20

V

vanilla extract 10, 20

vegetable broth 22

Y

yolk 8

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