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The Honolulu Advertiser
Local-style recipes from the new Hawaii Foods Web site | The Honolulu Advertiser | Hawaii's Newspaper
Posted on: Wednesday, September 26, 2007

TASTE
 Local-style recipes from the new Hawaii Foods Web site

 •  Top it off: Tired of the same old pizza?

By Wanda A. Adams
Advertiser Food Editor

Cyndy Kahalewale, project coordinator for the new Hawai'i Foods Web site (http://hawaiifoods.hawaii.edu), is continuing to test recipes — familiar and new ideas — to be posted there. Each recipe is accompanied by a full nutritional breakdown, with hints and tips for how to use it, and, in some cases, how to make it more healthful.

Here are some samples from the Web site; complete nutrient counts are available on the site. A nice feature is that you can readily cut and paste these onto your home computer desktop and print them out.

Kahalewale's nutrition students at the University of Hawai'i gave the next recipe a big thumbs up when they tried it.

HEALTHY APPLE BANANA ORANGE WHIP

  • 2 cups orange juice

  • 1 cup apple banana, ripe

  • 2 cups non-fat milk

  • 2 tsp honey (optional)

  • 2 cups crushed ice

    Combine all ingredients in a blender and blend until frothy.

    Makes 4 (12-ounce) servings.

  • Per serving: 121 calories, 5 g protein, 26 g carbohydrate, 1 g fiber, 0 fat, 2 mg cholesterol, 48 mg sodium. Key nutrients: vitamins A and C, folate, calcium, phosphorus.

    Note: Honey presents a botulism danger to infants 12 months or younger; do not feed honey to children this age.

    This side dish is one of Kahalewale's personal favorites.

    OKINAWAN SWEET POTATO HASH

  • 3 cups (1 1/2 pound) Okinawan sweet potato (or other sweet potato or yam), peeled, cut into 1/2-inch dice

  • 1/4 cup canola oil

  • 2 large (1 1/4 pound) onions, cut into 1/2-inch dice

  • 3 tablespoons maple syrup

  • 2 teaspoons ground cinnamon

  • 1 teaspoon salt, or to taste

  • 1/4 teaspoon black pepper, or to taste

    Gently parboil potatoes until cooked through, but not mushy. Drain and set aside to cool a bit.

    Heat canola oil in a large sauté pan. Sauté diced onions until nicely brown. Mix in sweet potatoes, maple syrup and cinnamon. Toss to coat well. Season with salt and pepper and serve.

    Makes 4 (1 cup) servings.

  • Per serving: 354 calories, 2 g protein, 57 g carbohydrate, 14 g fat (1 g saturated, 8 g monounsaturated), 0 cholesterol, 557 mg sodium. Key nutrients: vitamins A, C, calcium, magnesium, potassium.

    Note: For a lower-fat version, use a nonstick pan and one-third the amount of oil to sauté onions (1 1/4 tablespoon).

    This is another of Kahalewale's favorites, which goes together quickly. Use Maui sweet onions instead of red onions if desired.

    SHRIMP AND WATERCRESS SALAD

  • 1 pound watercress

  • 1/2 pound bay shrimp (or any small, cooked, shelled shrimp)

  • 3/4 cup red onion, diced in 1/4 inch pieces

  • 1/2 cup tomato, diced in 1/4 inch pieces

    For the dressing:

  • 1/2 cup mayonnaise*

  • Juice of one-half lemon

  • 5 teaspoons sugar (or Splenda, if desired)

  • 3/4 teaspoon dried dill weed (or 1/2 tablespoon fresh)

  • 1/2 teaspoon salt, or to taste

  • 1/4 teaspoon pepper, or to taste

    Wash and cut watercress into 1-inch pieces, trimming tough ends. Drain well.

    In a medium salad bowl, combine watercress with shrimp, red onion and tomato and let chill.

    In bowl or 2-cup measure, whisk together dressing ingredients and gently toss with salad right before serving.

    Makes 4 (1 1/2 cup) servings.

  • Per serving: 196 calories, 8 g protein, 8 g carbohydrate, 1 g fiber, 15 g fat (2 g saturated, 4 g monounsaturated, 8 g polyunsaturated), 58 g cholesterol, 400 mg sodium. Key nutrients: vitamin A, C, folate, calcium, magnesium, phosphorus, potassium.

    *Low-fat mayonnaise OK.

    Reach Wanda A. Adams at wadams@honoluluadvertiser.com.
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