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ACKNOWLEDGMENTS
My first thanks goes to my mother, who patiently and creatively fulfilled the picky palates of the three men in her life—my father, my brother, and me—while we were growing up. Watching and assisting her in the kitchen was a treat, as she worked with whatever ingredients were at hand and transformed them into delicious and healthy works of art.
Gratitude goes to the countless centenarians who allowed me into their homes and shared with me their favorite “longevity” dishes and also to the many patients who gave me their family recipes from long-living relatives.
I am lucky to have my wife Emm, whose culinary skills won me over and continue to wow those who get invited to dinner.
Special thanks to my dear friend and renowned photographer Phillip Dixon, whose masterful
photographs brought the art out of food. I am also grateful to our masterful food stylist, Kate Martindale, who brought out the beauty in the recipes.
I could not have done this book without the patient and steadfast encouragement and support of my collaborator and designer-extraordinaire Laurie Dolphin, whose beautiful designs grace the pages of this book. I am equally grateful to Allison Meierding, whose ability to channel my thoughts into articulate language and visuals helped to make this material flow. There is no doubt that a book is a co-creation. I appreciate the expertise of Wesley Martin, our recipe editor, and the editing skills of Mary Grace
Foxwell and Devorah Lev Tov. A notable thank you to Stuart Shapiro for his tireless support and vision in helping us grow Secrets of Longevity. Finally, my deep gratitude and appreciation goes to Chris Schillig of Andrews McMeel, who had the insight to take this project on and guide it to fruition and also to production editor Christi Clemons Hoffman, who pulled all the pieces together and kept everything flowing smoothly.
INDEX
Orange Fruit Salad with Maple-Glazed Ginger Pecans, 1 apricots, 1, 2
Anti-Aging Brain Mix, 1
Honey-Glazed Masala Chicken with Apricots, 1 Hunza Brain Tonic, 1
Muesli Parfait, 1 arthritis, 1
artichokes, 1
Lemon Chicken with Artichoke Hearts, 1 artificial sweeteners, 1
Asian herbs and spices, 1
Eight Precious Herbs formula, 1 spice blends, 1
Asian pears, 1
Steamed Honey-Glazed Asian Pear with Lily Bulbs, 1 asparagus, 1, 2
Asparagus-Zucchini Blossom Frittata, 1 Seaweed and Vegetable Medley, 1 avocado oil, 1
avocados, 1, 2, 3
Avocado, Flax, and Coconut Smoothie, 1 Avocado-Goji Berry Smoothie, 1
Avocado Hummus, 1
Guacamole with Kale Chips, 1
Mango-Avocado Salad, 1 Quinoa Brown Rice Sushi, 1
Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 Warm Cod Salad, 1
Dr. Mao’s Hot Herbal Cereal, 1 Immunity Soup, 1
Vegan Milk, 1
See also black beans; green beans; other specific types beef
Spicy Tri-Color Pepper Beef with Himalayan Goji Berries, 1 beets, 1
Immunity-Boosting Borscht with Porcini Mushrooms, 1 bell peppers, 1
Asparagus-Zucchini Blossom Frittata, 1 Broccoli Stir-Fry with Yam Noodles, 1 Seaweed and Vegetable Medley, 1
Spicy Tri-Color Pepper Beef with Himalayan Goji Berries, 1 Zesty Halibut in Soy-Ginger Dressing, 1
berries, 1
Banana Buckwheat Pancakes, 1 Berrylicious and Delicious!, 1 Energy Smoothie, 1
Muesli Parfait, 1 borax, for cleaning, 1
Borscht, Immunity-Boosting, with Porcini Mushrooms, 1 BPA, 1, 2
brain health
Anti-Aging Brain Mix, 1
Brain and Vision Spice Blend, 1 bread
Gluten-Free Olive Bread, 1 breakfasts, 1
Banana Buckwheat Pancakes, 1 Dr. Mao’s Hot Herbal Cereal, 1
Egg White Scramble with Chard and Porcini Mushrooms, 1 Eggless Tofu Scramble, 1
Muesli Parfait, 1
Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 Sweet Potato Crab Hash, 1
broccoli, 1, 2
Broccoli Stir-Fry with Yam Noodles, 1 broth
Chicken, Mango, and Butternut Squash Soup, 1
C
cancers and cancer prevention, 1, 2, 3, 4, 5 canned foods, 1, 2
cardamom, 1 carrots, 1
Broccoli Stir-Fry with Yam Noodles, 1 Curry Vegetables with Brown Rice, 1 Quinoa Brown Rice Sushi, 1
Soy Yogurt Dip with Carrots, Jicama, and Cucumber Sticks, 1
Vegetable Almond Pie, 1
Vegetarian Hot and Sour Soup, 1 cauliflower
Almond and Veggie Stir-Fry, 1 Creamy Sweet Potato Soup, 1
Immunity-Boosting Cream of Mushroom and Cauliflower Soup, 1 celery, 1, 2, 3
celiac disease, 1
centenarian eating habits, 1 cereal
Dr. Mao’s Hot Herbal Cereal, 1
Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 chamomile flower, 1
chard, 1, 2
Cleansing Vegetable Broth, 1
Egg White Scramble with Chard and Porcini Mushrooms, 1 Miso-Glazed Sole with Swiss chard, 1
cherries, 1
chestnuts, 1, 2, 3
Dr. Mao’s Hot Herbal Cereal, 1
Roasted Chestnuts and Wood Ear Mushrooms with Brown Rice, 1 Sautéed King Prawns with Chestnuts and Figs, 1
chicken
Chicken Leek Soup with Dried Plums and Quinoa, 1 Chicken, Mango, and Butternut Squash Soup, 1 Honey-Glazed Masala Chicken with Apricots, 1
Imperial Chicken Infused with Eight Precious Herbs, 1 Lemon Chicken with Artichoke Hearts, 1
Marmalade Chicken Brochettes, 1
Braised Chicory with Red Wine Vinegar, 1 China Study, 1
Chinese wild yam, 1
Chinese Wild Yam and Pumpkin Puree with Ginger, 1 chips
Baked Sweet Potato Chips with Pumpkin Seeds, 1 Guacamole with Kale Chips, 1
Cleansing Spice Blend, 1 Summer Vegetable Soup, 1 Cleansing Vegetable Broth, 1 cloves, 1
coconut milk
Avocado, Flax, and Coconut Smoothie, 1 coconut yogurt, 1
Cool the Fire Tropical Smoothie, 1 cooling foods, 1
Soy Yogurt Dip with Carrots, Jicama, and Cucumber Sticks, 1
Stuffed Cucumber Cups with Shiitake Mushrooms and Lotus Root, 1 Warm Cod Salad, 1
Curry Vegetables with Brown Rice, 1 cutting boards, 1
D
dairy foods, 1, 2, 3, 4, 5, 6 non-dairy alternatives, 1, 2, 3
dandelion, 1
Steamed Honey-Glazed Asian Pear with Lily Bulbs, 1 diabetes, 1, 2, 3, 4
digestion, 1, 2, 3, 4
Digestion Spice/Herb Blend, 1 dips
Guacamole with Kale Chips, 1
Soy Yogurt Dip with Carrots, Jicama, and Cucumber Sticks, 1 See also hummus
Edamame, Seaweed, and Tofu Salad, 1 Eggless Tofu Scramble, 1
eggplant, 1 eggs, 1, 2, 3
Asparagus-Zucchini Blossom Frittata, 1
Egg White Scramble with Chard and Porcini Mushrooms, 1 Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 Eight Precious Herbs, 1
Imperial Chicken Infused with Eight Precious Herbs, 1 Emotional Tranquility Tea, 1
energy levels
metabolism menus, 1
Metabolism Spice Blend, 1 Energy Smoothie, 1
enjoying your food, 1, 2, 3 equipment, 1, 2, 3
F
Falafel, Mint Pea, 1
fats and fatty foods, 1, 2, 3, 4 deep-frying, 1
oils, 1, 2
Sautéed King Prawns with Chestnuts and Figs, 1 fish, 1, 2
Baked Salmon with Lemon and Mango Salsa, 1 Black Bass with Coriander, 1
Halibut Crudo, 1
Miso-Glazed Sole with Swiss chard, 1 Saffron Ginger Fish Soup, 1
Salmon Leek Salad with Ginger-Miso Dressing, 1 Seared Salmon with Pickled Jicama, 1
Stuffed Sardines with Pesto, 1 Warm Cod Salad, 1
Zesty Halibut in Soy-Ginger Dressing, 1 fish oil, 1
Five Elements Powder, 1 flavorings, 1
flaxseed oil, 1, 2, 3 flaxseeds, 1, 2
Avocado, Flax, and Coconut Smoothie, 1 flours, gluten-free, 1
See also dried fruits; specific fruits and vegetables frying, 1, 2
Chicken, Mango, and Butternut Squash Soup, 1
Chinese Wild Yam and Pumpkin Puree with Ginger, 1 Cleansing Vegetable Broth, 1
Immunity Soup, 1
Orange Fruit Salad with Maple-Glazed Ginger Pecans, 1 Saffron Ginger Fish Soup, 1
Salmon Leek Salad with Ginger-Miso Dressing, 1 Spring Soup, 1
Vegetable Almond Pie, 1
Zesty Halibut in Soy-Ginger Dressing, 1 ginseng, 1
Grilled Portobello Mushrooms with Goat Feta, 1 Mouthwatering Melon Delight, 1
goat’s milk, 1, 2 goji berries, 1, 2
Anti-Aging Brain Mix, 1
Avocado-Goji Berry Smoothie, 1 Dr. Mao’s Hot Herbal Cereal, 1
Spicy Tri-Color Pepper Beef with Himalayan Goji Berries, 1 Good Mood Spice Blend, 1
grains, 1, 2, 3
See also cereal; gluten; specific types grapefruit, 1
Grapefruit Salad, 1 grapes
Cool the Fire Tropical Smoothie, 1 White Grape Lemonade, 1
Grilled Portobello Mushrooms with Goat Feta, 1 Guacamole with Kale Chips, 1
H
Hainan Island, 1 halibut, 1
Halibut Crudo, 1
Zesty Halibut in Soy-Ginger Dressing, 1
harmful foods, 1 , 2, 3, 4, 5
Dr. Mao’s Hot Herbal Cereal, 1 Eight Precious Herbs formula, 1 spice blends, 1
spice grinders, 1
high blood pressure, 1, 2, 3, 4 High Performance Powder, 1 honey, 1, 2
Dr. Mao’s Honey Lemonade, 1
Honey-Glazed Masala Chicken with Apricots, 1 Steamed Honey-Glazed Asian Pear with Lily Bulbs, 1 hormones, in animal foods, 1, 2, 3
Hot and Sour Soup, Vegetarian, 1 hot types, foods for, 1
Immunity-Boosting Borscht with Porcini Mushrooms, 1
Immunity-Boosting Cream of Mushroom and Cauliflower Soup, 1 Immunity Soup, 1
Immunity Spice Blend, 1 Creamy Cabbage, 1
Imperial Chicken Infused with Eight Precious Herbs, 1 inflammation, 1, 2, 3, 4, 5
anti-inflammation menus, 1 insulin resistance, 1
Internal Cleanse Tea, 1
J
jicama, 1
Mango-Avocado Salad, 1
Seared Salmon with Pickled Jicama, 1
Soy Yogurt Dip with Carrots, Jicama, and Cucumber Sticks, 1 Vegetarian Hot and Sour Soup, 1
jujube dates, 1 Immunity Soup, 1
Imperial Chicken Infused with Eight Precious Herbs, 1
K
Cool the Fire Tropical Smoothie, 1 kombu, 1
L
labels, reading, 1 lactose intolerance, 1 leeks, 1
Broccoli Stir-Fry with Yam Noodles, 1
Chicken Leek Soup with Dried Plums and Quinoa, 1 Salmon Leek Salad with Ginger-Miso Dressing, 1 legumes. See beans and legumes; specific types lemon, 1, 2
Baked Salmon with Lemon and Mango Salsa, 1 Lemon Chicken with Artichoke Hearts, 1
lemon peel, 1
Vegetarian Hot and Sour Soup, 1 lily bulbs, 1
Steamed Honey-Glazed Asian Pear with Lily Bulbs, 1
liver function, 1 local foods, 1 lotus root, 1
Stuffed Cucumber Cups with Shiitake Mushrooms and Lotus Root, 1
M
mango, 1, 2, 3
Baked Salmon with Lemon and Mango Salsa, 1 Chicken, Mango, and Butternut Squash Soup, 1 Mango-Avocado Salad, 1
Maple-Glazed Ginger Pecans, Orange Fruit Salad with, 1 Marmalade Chicken Brochettes, 1
masala spice, 1, 2
Honey-Glazed Masala Chicken with Apricots, 1 meal size and frequency, 1, 2, 3, 4
mealtimes, 1, 2 meat, 1, 2, 3, 4, 5
Spicy Tri-Color Pepper Beef with Himalayan Goji Berries, 1 medication interactions, 1, 2, 3
Dr. Mao’s Hot Herbal Cereal, 1 Millet Pilaf, 1
Rosemary Millet with Yellow Split Peas and Zucchini Flowers, 1 mindful eating, 1
Miso-Glazed Sole with Swiss chard, 1
Salmon Leek Salad with Ginger-Miso Dressing, 1 Seaweed Miso Soup, 1
monosodium glutamate, 1
mood, 1, 2
Broccoli Stir-Fry with Yam Noodles, 1 Curry Vegetables with Brown Rice, 1
Egg White Scramble with Chard and Porcini Mushrooms, 1 Eggless Tofu Scramble, 1
Grilled Portobello Mushrooms with Goat Feta, 1
Immunity-Boosting Borscht with Porcini Mushrooms, 1
Immunity-Boosting Cream of Mushroom and Cauliflower Soup, 1 Roasted Chestnuts and Wood Ear Mushrooms with Brown Rice, 1 Seaweed and Vegetable Medley, 1
Stuffed Cucumber Cups with Shiitake Mushrooms and Lotus Root, 1 Vegetarian Hot and Sour Soup, 1
N
Broccoli Stir-Fry with Yam Noodles, 1 nori, 1, 2
Dr. Mao’s Hot Herbal Cereal, 1 Muesli Parfait, 1
Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 Sweet Potato Crab Hash, 1
obesity, 1 oils, 1, 2 Olestra, 1
olive oil, 1, 2
Orange Fruit Salad with Maple-Glazed Ginger Pecans, 1 organic foods, 1, 2
Cool the Fire Tropical Smoothie, 1 Parfait, Muesli, 1
Curry Vegetables with Brown Rice, 1 Millet Pilaf, 1
Orange Fruit Salad with Maple-Glazed Ginger Pecans, 1 Pecan Pudding, 1
pesticides, 1
Pesto, Stuffed Sardines with, 1 phthalates, 1
Pickled Jicama, Seared Salmon with, 1 Pie, Vegetable Almond, 1
Pilaf, Millet, 1 pine nuts, 1
Anti-Aging Brain Mix, 1 Brown Rice with Pine Nuts, 1
Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 Stuffed Sardines with Pesto, 1
pineapple, 1, 2
Cool the Fire Tropical Smoothie, 1
plant-based diets, 1, 2, 3
Chicken Leek Soup with Dried Plums and Quinoa, 1 porcini mushrooms, 1, 2
Egg White Scramble with Chard and Porcini Mushrooms, 1 Immunity-Boosting Borscht with Porcini Mushrooms, 2 pork, 1
portion sizes, 1, 2, 3, 4, 5
portobello mushrooms. See mushrooms potassium bromate, 1
potatoes
Curry Vegetables with Brown Rice, 1 pots and pans, 1, 2
prawns, 1
Sautéed King Prawns with Chestnuts and Figs, 1 preservatives, 1, 2
Chinese Wild Yam and Pumpkin Puree with Ginger, 1 Stuffed Pumpkin, 1
See also squash pumpkin seeds, 1
Anti-Aging Brain Mix, 1
Baked Sweet Potato Chips with Pumpkin Seeds, 1 Millet Pilaf, 1
Q
quinoa, 1, 2, 3, 4
Apple Quinoa Cake, 1
Chicken Leek Soup with Dried Plums and Quinoa, 1 Quinoa Brown Rice Sushi, 1
Berrylicious and Delicious!, 1 raw foods, 1, 2, 3, 4
restaurants, 1 rice, 1
Brown Rice with Pine Nuts, 1
Curry Vegetables with Brown Rice, 1 Dr. Mao’s Hot Herbal Cereal, 1 Quinoa Brown Rice Sushi, 1
Roasted Chestnuts and Wood Ear Mushrooms with Brown Rice, 1 Stuffed Pumpkin, 1
rice bran oil, 1 rice yogurt, 1 roasting, 1
Rosemary Millet with Yellow Split Peas and Zucchini Flowers, 1
S
saffron, 1
Saffron Ginger Fish Soup, 1 salads, 1, 2
Cool and Crunchy Salad, 1
Edamame, Seaweed, and Tofu Salad, 1 Grapefruit Salad, 1
Mango-Avocado Salad, 1
Mouthwatering Melon Delight, 1
Orange Fruit Salad with Maple-Glazed Ginger Pecans, 1 Salmon Leek Salad with Ginger-Miso Dressing, 1
Warm Cod Salad, 1 salmon, 1
Baked Salmon with Lemon and Mango Salsa, 1 Salmon Leek Salad with Ginger-Miso Dressing, 1 Seared Salmon with Pickled Jicama, 1
salsa
Baked Salmon with Lemon and Mango Salsa, 1 salt, 1, 2, 3, 4, 5
salt water, to wash produce, 1 sardines, 1
Stuffed Sardines with Pesto, 1
Savory Oatmeal with Pine Nuts, Avocado, and Egg, 1 seaweed, 1, 2, 3, 4, 5
Cleansing Vegetable Broth, 1
Edamame, Seaweed, and Tofu Salad, 1 Quinoa Brown Rice Sushi, 1
Seaweed and Vegetable Medley, 1 Seaweed Miso Soup, 1
Vegetarian Hot and Sour Soup, 1 seeds. See nuts and seeds; specific types sesame oil, 1
sesame seeds and tahini, 1, 2 Anti-Aging Brain Mix, 1 Avocado Hummus, 1 Black Bean Hummus, 1
Dr. Mao’s Hot Herbal Cereal, 1 Vegetable Almond Pie, 1
Sexual Health Spice Blend, 1 sheep’s milk, 1, 2
shiitake mushrooms, 1, 2, 3, 4, 5 Cleansing Vegetable Broth, 1
Immunity-Boosting Cream of Mushroom and Cauliflower Soup, 1 Stuffed Cucumber Cups with Shiitake Mushrooms and Lotus Root, 1 Vegetarian Hot and Sour Soup, 1
shopping tips, 1, 2
Skin Beauty Spice/Herb Blend, 1 slow cookers, 1
small dishes, 1
Almond and Veggie Stir-Fry, 1
Baked Salmon with Lemon and Mango Salsa, 1 Black Bass with Coriander, 1
Braised Chicory with Red Wine Vinegar, 1 Broccoli Stir-Fry with Yam Noodles, 1 Brown Rice with Pine Nuts, 1
Creamy Cabbage, 1
Curry Vegetables with Brown Rice, 1
Grilled Portobello Mushrooms with Goat Feta, 1 Halibut Crudo, 1
Honey-Glazed Masala Chicken with Apricots, 1
Imperial Chicken Infused with Eight Precious Herbs, 1 Lemon Chicken with Artichoke Hearts, 1
Marmalade Chicken Brochettes, 1 Millet Pilaf, 1
Mint Pea Falafel, 1
Miso-Glazed Sole with Swiss chard, 1 Quinoa Brown Rice Sushi, 1
Roasted Chestnuts and Wood Ear Mushrooms with Brown Rice, 1 Rosemary Millet with Yellow Split Peas and Zucchini Flowers, 1 Sautéed King Prawns with Chestnuts and Figs, 1
Seared Salmon with Pickled Jicama, 1 Seaweed and Vegetable Medley, 1
Spicy Tri-Color Pepper Beef with Himalayan Goji Berries, 1
Stuffed Cucumber Cups with Shiitake Mushrooms and Lotus Root, 1 Stuffed Sardines with Pesto, 1
Vegetable Almond Pie, 1
Zesty Halibut in Soy-Ginger Dressing, 1 smoke point of oils, 1, 2
smoothies
Avocado, Flax, and Coconut Smoothie, 1 Avocado-Goji Berry Smoothie, 1
Cool the Fire Tropical Smoothie, 1 Energy Smoothie, 1
snacks, 1, 2
Anti-Aging Brain Mix, 1 Avocado Hummus, 1
Baked Sweet Potato Chips with Pumpkin Seeds, 1 Black Bean Hummus, 1
Edamame Hummus, 1
Gluten-Free Olive Bread, 1 Guacamole with Kale Chips, 1
Soy Yogurt Dip with Carrots, Jicama, and Cucumber Sticks, 1 sodium, 1, 2, 3, 4, 5
Sole, Miso-Glazed, with Swiss chard, 1 soups, 1, 2
Chicken Leek Soup with Dried Plums and Quinoa, 1 Chicken, Mango, and Butternut Squash Soup, 1
Chinese Wild Yam and Pumpkin Puree with Ginger, 1 Cleansing Vegetable Broth, 1
Creamy Sweet Potato Soup, 1
Immunity-Boosting Borscht with Porcini Mushrooms, 1
Immunity-Boosting Cream of Mushroom and Cauliflower Soup, 1 Immunity Soup, 1
Imperial Chicken Infused with Eight Precious Herbs, 1 Saffron Ginger Fish Soup, 1
Seaweed Miso Soup, 1 Spring Soup, 1
Squash Peanut Soup, 1 Summer Vegetable Soup, 1 Vegetarian Hot and Sour Soup, 1 soy and soybeans, 1, 2
Edamame Hummus, 1
Edamame, Seaweed, and Tofu Salad, 1 Zesty Halibut in Soy-Ginger Dressing, 1 See also miso; tofu
spices. See herbs and spices; specific types spinach
Avocado, Flax, and Coconut Smoothie, 1 split peas. See yellow split peas
Spring Soup, 1 squash, 1
Chicken, Mango, and Butternut Squash Soup, 1
Chinese Wild Yam and Pumpkin Puree with Ginger, 1 Squash Peanut Soup, 1
Broccoli Stir-Fry with Yam Noodles, 1, 2
Sautéed King Prawns with Chestnuts and Figs, 1
Spicy Tri-Color Pepper Beef with Himalayan Goji Berries, 1 strawberries, 1, 2
Baked Sweet Potato Chips with Pumpkin Seeds, 1 Creamy Sweet Potato Soup, 1
Curry Vegetables with Brown Rice, 1 Edamame, Seaweed, and Tofu Salad, 1 Eggless Tofu Scramble, 1
Quinoa Brown Rice Sushi, 1 Seaweed Miso Soup, 1 Spring Soup, 1
Vegetarian Hot and Sour Soup, 1 tomatoes, 1, 2, 3
Broccoli Stir-Fry with Yam Noodles, 1 Cleansing Vegetable Broth, 1
Curry Vegetables with Brown Rice, 1 Seaweed and Vegetable Medley, 1 Summer Vegetable Soup, 1
Vegetable Almond Pie, 1
See also fruits and vegetables; stir-frying; specific vegetables Vegetarian Hot and Sour Soup, 1
vinegar, 1
cleaning with, 1 vision health
Brain and Vision Spice Blend, 1 vitamin supplements, 1
vitamins, in dried or frozen foods, 1, 2
W
warming foods, 1 watercress, 1
Cleansing Vegetable Broth, 1 Spring Soup, 1
watermelon, 1, 2
Mouthwatering Melon Delight, 1 weekly menus, 1
wheat, 1
White Grape Lemonade, 1
wild yam. See Chinese wild yam wine, 1, 2
winter squash. See squash wood ear mushrooms, 1, 2
Roasted Chestnuts and Wood Ear Mushrooms with Brown Rice, 1 Vegetarian Hot and Sour Soup, 1
Y
yams and yam noodles, 1
Broccoli Stir-Fry with Yam Noodles, 1 yellow split peas, 1
Rosemary Millet with Yellow Split Peas and Zucchini Flowers, 1 yogurt, 1, 2
Cool and Crunchy Salad, 1 Energy Smoothie, 1
Muesli Parfait, 1
Orange Fruit Salad with Maple-Glazed Ginger Pecans, 1 Soy Yogurt Dip with Carrots, Jicama, and Cucumber Sticks, 1
Z
zucchini
zucchini