Archive for the ‘Raw’ Category

Photo Credit: Keaolani Duhaylongsod

The long, warm summer days are here and I find myself eating later and later in the evening (9 p.m. last night!) and choosing much lighter food (I have to buy three bags of Ma’o greens from the farmers market just to make it through the week).  With salad combos on my mind, I was wandering around the Kanu Hawaii website this morning and came across this recipe for Spicy Ahi & Avocado Summer salad by member Keaolani Duhaylongsod (she modified a similar recipe from Sam Choy) – it looked so ono I had to share it.

Keaolani posted this as a Slow Food recipe – encouraging local food sustainability by using all local ingredients.  For those of you who can’t get locally caught, fresh tuna, either try experimenting with another type of fish that you do get locally (the firmer the better), or at least make sure that the tuna is raised and caught as sustainably as possible.  As for the veggies, what a good excuse to plant a garden!

Spicy ‘Ahi & Avocado Summer Salad

1. Cube up some LOCAL ‘ahi poke (about 1 lb.) and 2 small LOCAL avocadoes.

2. Mix 1/4 cup of mayonnaise, 2 tsp. hot chili sauce (Sriracha) to desired taste, 1 T. shoyu, and 1 tsp. garlic (pressed or minced). Toss this chili mayo sauce with the ‘ahi and avocado. Set aside.

3. Make a salad dressing out of 6 T. ponzu flavored soy sauce and 1 tsp. sesame oil. Add sugar and black pepper to taste. Sprinkle this over a bed of lettuce leaves (or chopped/torn leaves).

4. Layer a scoop of the ‘ahi/avocado mixture on top of the lettuce bed. Then top it with LOCAL garnishes of your choice: sliced LOCAL cucumbers, LOCAL tomatoes, LOCAL cabbage, LOCAL papaya, etc. I also topped it with nori (seaweed) cut into strips.  He ‘ono la!

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Photo Credit: Kanu Hawaii

Ever wondered how poi is made?  Check out this Friday’s Lunch Live with Daniel Anthony on the Kanu homepage.

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So yesterday when I woke up I poured the soaked sprouts from the jar into the tray and rinsed them off.  After shaking the seeds around so that

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Out of the soaking jar into the tray...here we go...

they were evenly distributed and the water had all drained out, I covered them with the lid and left for the day.  By the time I came home a few of the seeds had already started to sprout!  I rinsed them again and re-covered for the night.

This morning I went to rinse them again and found that even more had sprouted!  Talk about instant gratification.  I’m quite excited to go home and check out what’s happened over the course of today….

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My budding sprout garden 🙂

So far I have learned the following:

There are 6 rules of sprouting:

1. Rinse often

2. Keep them moist, not wet

3. Keep them at room temp (which should be interesting because I do have central a/c and tend to turn it down quite a bit at night)

4. Give them plenty of room to breathe

5. Don’t put too many in any one container

6. Keep them covered, no light!

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Last week I went to a screening of FRESH, a film that stresses the importance of sustainable farming.  Other than making me never want to eat anything that isn’t organic or free-range, I left with a few exciting prospects.  First being that I am going to take part in a lesson on how to make my own compostable worm farm and also how to grow food in various different environments (in my case an enclosed lanai in a gigantic condominium building).  And second, the promise from my fellow Kanu member and friend Olin, to bring me a starter kit with which I would be able to grow my own sprouts in my kitchen.  So yes, it is now my mission to start a farm, or something that slightly resembles that, in my apartment.  Here is the first instillation of what is sure to be an interesting/exciting experiment.

Growin’ My Own Sprouts – Day 1

Today at a meeting Olin brought me my starter kit which included a sprout tray, a packet of mixed sprout seeds and instructions.  He briefly 11.01 127showed me what the deal was, and then presented me with a challenge – that once I had gotten a hang of this whole sprout growing thing that I attempt to make wheat bread entirely out of fresh sprouts (he provided me with a recipe of course).  Never one to turn down a cooking experiment, I agreed and headed home to begin the process.

Step one is soaking the seeds (I started with 1 Tbsp) for 8-12 hours, so I threw those puppies in a jar of water, covered them with a towel (who knows if you are actually supposed to do that, but I was so worried about them being in the light I took the extra precaution) and will check on them in the a.m.  Olin tells me that in 4 days or so I should have quite the amazing sprout collection – something that I am very much looking forward to.  More tomorrow.  Nighty night!


A little sneak peak of what is to come: Here is a link to a video Olin made of him making sprouts….

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Slaws Create a Fun Twist on Salad

October 2009

Looking for a new way to enjoy fresh fruits and vegetables? Slaws are perfect, easy-to-prepare dishes. The varieties are many and the ingredients are plentiful, making them a brilliant twist on salads. And they are good for you, too.

While there are countless slaw variations, two traditional coleslaw ingredients are cabbage and carrots—both of which boast healthy nutrition profiles.

One cup of raw chopped cabbage offers a mere 22 calories and provides 2.2 grams of fiber. It is an excellent source of vitamin C and provides folate, vitamin B6, some phytosterols and the antioxidants beta carotene, lutein and zeaxanthin. Carrots are also low in calories and packed with nutritional benefits: ½ cup of grated carrot has 23 calories, provides 1.5 grams of fiber, is an excellent source of vitamin A, potassium and vitamin C, and contains the antioxidants carotene, lutein and zeaxanthin.

You can further boost the nutrition profile of your slaw by incorporating other nontraditional ingredients. Cut thin ribbons of broccoli, bok choy, Swiss chard, kale, beets, green papaya, apples, jicama or mango. Use a traditional mayonnaise dressing with fresh herbs, or change it up with a light rice vinaigrette or sesame-soy tahini combination.

Need some slaw inspiration? Here are some variations certain to please any palate:

  • Sweet/tart slaws: Made with sweet dressings and flavorful vinegars, these slaws often include sweet fruits such as pineapple, apple or raisins. Dried cranberries, toasted almonds or thinly sliced fennel are other flavor enhancers.
  • Creamy slaws: These mayonnaise-based slaws can be deliciously spicy when made with mustards and horseradish. Substitute low-fat versions of mayo, sour cream or yogurt and add broccoli, broccolini, chilies or red pepper flakes for more crunch and heat.
  • Asian-inspired slaws: With no creamy ingredients and less added sugar than its traditional counterparts, common ingredients include ginger, peanut butter, lime juice, soy sauce, sesame oil, sesame seeds, green onions, dry noodles and peanuts.
  • Exotic slaws: Exotic slaws may or may not include cabbage, but these varieties are considered slaws because of the way the vegetables, fruits or other ingredients are finely chopped and tossed together.

The fall harvest also brings colorful sweet peppers, radicchio and squashes that make for exciting autumn slaws. So be creative the next time you are browsing your grocers produce section. Your slaw recipe could be a big hit at the next family meal.

Source: The American Dietetic Association

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Keep Your Produce Safeimages

September 2009

National Food Safety Education Month is a great time to reinforce proper food-handling techniques at home. With fruits and vegetables playing such a big role in healthful eating, it is important to practice proper buying, storing and preparation techniques to ensure the safety of your food. Most health risks that are linked to produce can be eliminated with proper food preparation like thorough cleaning. Below are more tips from the American Dietetic Association on safely shopping for, storing and preparing your fresh produce.


            If you go to a farmers’ market, go early to avoid produce that has been sitting out all day long.

            Buy most produce in season when possible.

            If you are not satisfied with the store’s selection, ask the produce manager if there is more available.

            Buy loose produce rather than packaged. You have more control over what you select.

            Don’t purchase produce with mold, bruises or cuts.

            Buy only the amount of produce that you will use within a week.

            Buy only pasteurized juices.


            Promptly store produce that needs refrigeration. Fresh, whole produce such as bananas and potatoes don’t need refrigeration.

            Refrigerate fresh produce within two hours of peeling or cutting. Throw away leftover cut produce that is left at room temperature for more than two hours.

            Discard cooked vegetables after three to four days.


            Wash all fresh fruits and vegetables with cool tap water immediately before eating. Scrub firm produce such as melons and cucumbers with a clean produce brush.

            Remove and discard outer leaves of lettuce.

            Use two separate cutting boards to avoid cross-contamination. Use one for raw meats and the other for fruits and vegetables. Color-coded cutting boards can help you remember which is which.

            Cook raw sprouts (alfalfa, clover, etc.). Cooking them significantly reduces the risk of illness.

For more information on how to practice proper food safety procedures in your home, visit the American Dietetic Association’s Home Food Safety Web site at www.homefoodsafety.org/.

Source: The American Dietetic Association

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This is an all-time favorite summer side dish for a potluck dinner or BBQ. My mom has been making this for as long as I can remember, and I guarantee that it will be a hit at any party!


  • 2 broccoli crowns, chopped into bite sized pieces
  • 1 cup raisins or craisins
  • 6-8 green onions, sliced
  • 1 cup sunflower seeds


  • 1 cup mayonnaise
  • 1/3 cup sugar
  • 2 tbsp apple cider vinegar or red wine vinaigrette 


  1. Prepare dressing by mixing together mayonnaise, sugar, and apple cider vinegar or red wine vinaigrette in a small bowl.
  2. In a large bowl, combine the broccoli, green onions, and raisins or craisins. Add in the dressing.
  3. Mix everything together except sunflower seeds in a large bowl
  4. Refrigerate for 3-4 hours, stirring occasionally. 
  5. Add sunflower seeds in right before serving.

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-Media Card-BlackBerry-pictures-IMG00010Recently parsley has overtaken my herb garden! Of all of the herbs that I’m growing, I seem to have more parsley than anything else. I was thinking about what to do with it, and thought about making a parsley walnut pesto to make as an alternative to the basil pesto that I normally only eat. So, I just mimicked my basil pesto recipe, replacing the basil with parsley and the pine nuts with walnuts. It’s a slightly different taste than the basil pesto and it is absolutely delicious! 

Here is the versatile recipe for my pesto:


  • 2 cups of fresh parsley, rinsed and dried
  • 2-3 large cloves garlic
  • 1/4 to 1/2 cup olive oil
  • 1/3 cup walnuts
  • 1/4 cup parmesan cheese (optional)
  • Salt and pepper to taste 


  1. Place parsley and walnuts in a food processor and pulse several times.
  2. Add in the garlic and pulse a few more times.
  3. Slowly add in the olive oil and continue to pulse.
  4. Add in the parmesan cheese if desired and pulse until everything looks like it has mixed together well. 
  5. Scrape down the sides of the food processor and pulse again if necessary to make sure everything is mixed in. If desired, add salt and pepper to taste. I actually don’t add any, but I know that most people like to add salt and pepper. 
  6. Serve with pasta! I added my pesto to cooked whole wheat pasta, toasted walnuts, peas, and parmesan cheese. Mix everything together and you have a fabulously delicious pasta dish!

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I got this e-mail from my mom today and wanted to share.  It’s de-licious!


A summertime favorite….I made this last night and it was a big hit.


3 large tomatoes, peeled and chopped*
1 green bell pepper, chopped
1 cucumber, chopped
1 cup chopped celery
1/2 cup chopped green onion
4 cups tomato juice
2 avocados, chopped
5 tablespoons red wine vinegar
4 tablespoons olive oil
2 teaspoons salt
1/2 teaspoon pepper

Be sure all vegetables are very finely chopped. Combine all ingredients in a large non-metallic bowl and chill overnight. Serve soup cold with a dollop of sour cream on top of each serving. Pass croutons in a bowl. Serves 8.

* To easily peel tomatoes, dip them in a pan of boiling water for a few minutes. The skin peels right off.


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Down to earth salad

I work in a place that has very limited lunch options within walking distance of my office.  I have taken to stocking up on ready-made salads from Down To Earth, a health food store here in Hawaii, and my current favorite is their fresh Spinach salad.  Not your ordinary spinach salad, this one contains baby spinach, roasted pine nuts, artichoke hearts, kalamata olives, tomato, cucumber, and red onions.  The dressing is made of oil, vinegar and, surprisingly, a bit of organic agave nectar (making the vinaigrette just a bit sweet and very delicious!).  Such an easy salad to put together, I definitely suggest recreating this one!  I will experiment with the amounts that go into the dressing and let you know if I figure it out!



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