week10 lab book

8/2/2019 Week10 Lab Book

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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



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



33 + 5 of the healthiest foods on earth // si 520

4

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




6

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.




8

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.




10

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.




12

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.




14

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.




16

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.




18

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




20

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.




22

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.




24

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.




26

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.



33 + 5 oF the heAlthIeSt FooDS oN eArth // SI 520

28

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.




30

• 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.

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