Lab 10 - Book

8/7/2019 Lab 10 - Book

1/71

32 HealtHiest

foods oneartH

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33 of tHe HealtHiest foods on eartH si 520

2

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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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4

RED BELL PEPPER 57SPINACH 59SQUASH 61

STRAWBERRY 63SWEET POTATO 65TOMATO 67WATERMELON 69

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6

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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i

aPPle

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14 x 10-ch cg. Cu p

w 7 x 10-ch pc. Ug

u gu p wh, cu ch

h 22 v-ch g p

bu 1/4-ch w.

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c cu c c

mmg. rg h 10

mu.

H v 400 g. f. Buh h

wh gg mxu b 15 mu

u g bw. i , m

bu pp c, ug

cm. Cv c, g

cc, 20 mu u

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t v, b gu w.dv mxu bw w g

vg p. Mu pp c

c. dp g ch h

cc ug pc p

pp.

t m h-hp g

h uc, h mg jm

mcwv h c.

dp jm uc. dg

hpc p hugh c ch

m h.

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8

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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ii

artiCHoke

Pu h m, w, p, b

, pppc, hm

g p. Bg b v hgh

h. Wh h w bg,

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cp h hp p h p

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50 mu.

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vg, h b

mx hgh p u mh.

t h g m

vg bw pc h

c g p.

Wh h ch , c

hm h vc mv

h uzz ch. ag

h ch hv cu wu h gu mu h

p.

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10

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

arUGUla

1. H h v g

v mum h; c

h gc h h bu 1

mu. a h m, w,

g, hm; c h h

mum-hgh mm 2

3 mu. s h c

b b. s wh

ppp. Cu cg

u b h hugh, 3

4 mu.

2. ag h ugu

vg p. sp h b

mxu v h ugu. tp wh

h hv Pm ch

.

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12

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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iV

asParaGUs

Ph v 450 g

fhh (230 g Ccu).

sp pcu c wh

nuch ch. Wp c

u 2 3 pgu p.

ag wpp p g

mum bg h. B

15 mu h ph v,

u pgu .

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14

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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V

aVoCado

H h chc bh u h,

bg. s .

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th m p, bu i c

H vc, i m h

h vc cp u i

c hm.

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Vi

BlaCkBerry

1. s h g h c w

ucp 5 mu. a

h g juc, g g z,

b, bg ju b,

g. C m mpu.

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mu.

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mpu.

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w b. Whp h hv cm

p g h

bcb gg mxu.

dv mg vg h

ch u v.

5. Gh wh w c w

wh b, wh h b

.

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18

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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Vii

BlUeBerry

Ph v 375f. i g

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f g mu cup 3/4 u.

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mu (w u tub

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375f 25-30 mu. C p.

ru u h g ch

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m h p c w c.

Mu m b buh wh m

bu p wh ug,

.

a u ch, w mmp bub mu p wh

cm ug gu hzu

p wh m v cg

p wh h c m.

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20

2 tablespoons butter

1 onion, chopped

1 stalk celery, chopped

3 cups chicken broth

8 cups broccoli florets


3 tablespoons all-purpose flour

2 cups milk

ground black pepper to taste

BroCColisoUP

by Eric Garcia

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Viii

BroCColi

M 2 bp bu mum

z c p, u

c u . a bcc

bh, cv mm 10

mu.

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vg pu. Pu

bch u mh pu

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gh h cg p.

i m ucp, v mum-h

m 3 bp bu, u

m. s u hc

bubb, up. s wh

ppp v.

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22

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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iXCantaloPe

dc m mu cup

b. s g ju g ugh

mh cup pup

v g, w b up. s

.

Mx u, bg pw,

, g 3 m.

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cup m, b u mh. a

ch pu w-g

u p, 8 x 4 x 2 1/2 ch. B

m 350 g v 50

mu. sv wh whpp cm

p.

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24

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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X

Carrot

i g p, cmb h c

wh h c, c, , ,

p, cum, pp c

bg b. Cv mm

v w h u h vgb

, bu 15 mu.

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bum wh ppp.

rh g.

l bw, p wh h

p v.

n:

o svg: 115 c, 1.0 gm

, 0.5 gm u , 18 gm cb.

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26

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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Xi

CaUlifloWer

1 Ph v 400f. Cu

cuw pu

g v-p bg

h. t h gc. suz

m juc v cuw

zz ch pc wh v .

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ucv, 25-30 mu, u

h p gh bw. t wh

. f

hu b b pc h

cuw. rmv m v

p gu wh Pm

ch. sv mm.

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28

1 cp p 9 ch ub

cu p

4 bp uc-cg pc

1/8 p

1 cup wh ug

4 cup p ch

1/4 p m xc

1/2 p v xc

1 1/2 bp bu

CHerryPie

by Elliott Manzon

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1 medium green cabbage

3 large leeks


1/3 cup vegetable broth

1 teaspoon salt


CaBBaGe &leeks

by Megan McGlynn

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Xiii

GreenCaBBaGe

tm c 1 1 1/2-

ch gh. Cu h u h

p. s c w

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t h wh h

cbbg. H bu v mum

h g . a cbbg u 8 mu. a

bh, , ppp mm,

cv, u h cbbg c

bu mwh cuch.

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32

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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XiV

kale

Bg w b duch

v; . Cv c v

mum h 5 mu u

. rmv wh p, vg cg u.

Chp .

a p v cg

u p; bg b. ruc

h, mm 10 mu

u . d; p mh

p. s 1/4 p

.

Ph v 400.

H bu g c

v mum-hgh h.

a 1/2 p , c ,

chpp g. C 13 mu

u bw. Cmb p

mxu, mxu, g , ppp. rmv m h; c

gh. dv p mxu 8

u p, hpg ch

1/2-ch-hc p. Pc p

bg h c wh cg

p. B 400 20 mu.

Ph b.

B p 5 mu u

bw. Gh wh g pg,

.

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34

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

kiWi

i g ucp, cmb 3 cup

mh w, ppp juc, m

juc pp. Bg b

h h ug; v,

uc h mm 30

mu.

sz h j bg

w 5 mu. Pc h

jm h h, z j, g

h j wh 1/4 ch h p.ru h pu u

h h j h hv

b mv bubb.

Wp h m h j wh m

pp w mv

u. tp wh , cw

g.

Pc c h bm g

cp hw wh w.

Bg b v hgh h, h

cu w h j h p

ug h. lv 2 ch pc

bw h j. Pu m bg

w c u h w

v 1 ch bv h p

h j. Bg h w u

b, cv h p, pc 10

mu.

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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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XVi

ManGo

dc

1. Bg h bw c w

b ucp. s h m

juc h c, uc h h

mum-w, cv; mm

u h c h u

h b bb, 45 50 mu.

2. s h c mg h

c c v.

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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


1/8 teaspoon salt

WILDMUSHROOMSOUP

by Ellie Schuhmann

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XVii

MUsHrooM

Pp

H bu g c

v mum-hgh h. a

c, h, c; u 3

mu u gh bw.

sp vgb mxu

mum bw.

C p wh cg p. a

bu muhm; u 3 mu u gh bw. a bu

muhm vgb mxu.

C p wh cg p. a

h muhm; u 3 mu

u gh bw. a h

muhm vgb mxu.

Cmb vgb mxu bh

mum ucp; bg

b v mum h. Cv, uc

h, mm 30 mu. s

h mg g.

smm, ucv, 5 mu.

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40

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

oranGe

Ph u v 350f (175C).

s h u wh h h

g. a h bu. Mx

gh h b gg h m,

h g

mx u ju m. f h

m g pc.

f g mu bu h-

u u. B 25 mu.

sv .

a h hh u h

w, g c:

ruc v b ch

lw cc h muh,

h, b mch,

chh um

Pc upp pp

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42

1 cup c uw ccu

m,

3/4 cup m

3 tbp ug

2 tbp uc-cg pc

1/2 p v xc

2 mum p pp (bu 1-1/2

pu)

fh m pg, gh

yin yanGPaPayaby Nicole Routhier

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XiX

PaPaya

Cmb h ccu m, m,

ug, pc mum-z

ucp, bg b vhgh h. ruc h h w

mm, g u, u

h pc uc h

mxu gh hc, bu 5

mu. d vc; h mxu

w cu c. s

h v xc.

l h pc c. Cv g u w ch,

1 hu.

Hv h pp mv h

. Wh p, cp u h

h pc b

pc. Pc h pp

pu. (th hu b bu 2 cup

pu.) Cv g uw ch, 1 hu.

t v, p h pc pug

1 ch up bw, h

h pp pu h h ,

mg -g p. Gh

wh m pg v c.

y: 4 vg

rcp suc: nc ruh

fu Cb b nc ruh

(Wm Pubhg)

rp wh pm.

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44

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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XX

PineaPPle

B h ppp pc hc

bm p, g wh w.

Wh h ppp , hgh w.

a ug . M u h

h cumb ump. Wh

c , h h xc

h m b . a h c

xc w b h xc.

Wh h xc bg b,

h wh chw. Wh hchw c pm

c , mv m m. a

h chwu .

sp h pw g

mx w. C h p wh

p h umm v

tp:

1) i u ug ccu m,v h h p xc m.

mp mx cup w h

ccu m u . a

h h ppp. Wh

b, h c

ccu m.

2) i m cup w

ccu m u . Bu uc u m ccg h

hc u h m.

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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

Ph u v 400f, mg

u u c h m. Bu

2- g bg/g h.

Cu ch h pum ghh

hm wh h b

ug mum bw, g hm

bu 15 mu mu

m mpu.

Ug p, h pum

h bg h, pg hm

u v. d h bw ju!

Pu h v juc b,

g h gg, m, m

c bu, , u, v

m xc, w h ug.

B b (ju u h

g cmb) h

pu v pum.

B bu 35 mu, u

h cu gh g bw,

pu, (chc b g

hpc h c m

u cm u v c).

l h h bu 15 mu-

- w h w h cu

w bcm . du whpw ug v b cug

bw-z u.

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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

PoMelo

Pu h m ucp

2/3 wh w. Bg b

h h hmp. a hv

cu up, mv hm wh

p c. ru h

w b h chc

p chp. Wh bubb m h

m, u h h, cv

20 mu c h h. rmv

c. (i u ug h

Vm ug, p h p b

cu c.)

Cu h hmp h g

g pc h w b w wh

h pm h g. H

h h chc cu h p

ju. s . Cu h

pm v h ph. th

u u g mv

h ph h h mg

h wh cv h. P h pm

p p w p. th u

, c u g p

w h m ch gm

mv h h. sp h h

b z pc p bw.

f h g, cmb h uc,

m juc, w, ug ch gc

uc m bw v

h ug.

rgh b vg, h hmp,chc p, c, m, c,

pu h h pm. t

wh u g g cmb

w. a h g . t

ju h v, .

t p, vg u

bh v.

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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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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

PUMPkin

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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

rasPBerry

i ucp v mum

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56

2-3 g b ppp

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cup vgb c

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red BellPePPerCoUlis

by Danilo Alfaro

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XXVi

red BellPePPer

rmv h c,

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58

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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60

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

sqUasH

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ig

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straW-Berrysalad

by Ellen Wilson

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XXiX

straWBerry

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v .

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64

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

toMato

i mum bw, cmb

g. l , cv,

m mpu 30 mu.

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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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XXXii

WaterMelon

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70

indeX

a

pc 36

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ugu 6

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p 45, 52, 53

p 28

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y

12

Documents

Lab 10 - Book