THE ELECTRIC KITCHEN
Celebrate Earth Day with healthful eats
THE ELECTRIC KITCHEN
Hawaiian Electric Co.
THE University of Hawaii at Manoa will go green Friday as it celebrates Earth Day 2007 with a full day of festivities. The eco-friendly fun will include food, music and dance, handmade crafts and "green" products for sale, as well as exhibits and demonstrations.
EARTH DAY 2007
» When: 10 a.m. to 7 p.m. Friday
» Place: University of Hawaii
» Events: Open-air eco-marketplace, 10 a.m. to 3 p.m., Sustainability Courtyard; Earth Day concert, 7 to 11 p.m., Hawaii Hall front lawn.
» Admission: Free
» Call: 956-9346
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A biodiesel generator, the campus' first renewable energy demonstration project, will power the Sustainability Courtyard's two permanent food kiosks. Be sure to check out the campus' second Free Store, a "trash-to-treasure," no-cost goods exchange.
Food vendors include Govinda's, The Banana Man, Papa Lucks, Ono Pono, India Café and Volcano Joe's Island Bistro -- a popular eatery across from the UH campus on University Avenue and Metcalf.
Volcano Joe's, known for thin-crust pizza, oven-roasted sandwiches on fresh focaccia and vegetarian meals, offers the following recipes made from sustainable, healthful ingredients.
Volcano Joe's offers a "Daily Peace Offering" that is meatless and dairy-free. This Vegan Lentil Stew is one of those specials. Raw salads are "live foods" that burst with energy and freshness. Both can easily be made at home.
Vegan Lentil Stew
» Lentil mixture:
2 cups red lentils
Water to cover lentils
» Tomato mixture:
6 tomatoes, chopped
1 tablespoon extra virgin olive oil
1/2 cup chopped garlic
1 tablespoon salt
» Tofu mixture:
1 pound organic tofu, cut into 1/4-inch cubes
1 tablespoon salt
Pepper to taste
1/2 cup chopped garlic
2 teaspoons cayenne pepper
1 tablespoon ground rosemary
1 tablespoon ground thyme
» Carrot mixture:
1 tablespoon extra virgin olive oil
4 carrots, chopped
1/4 cup chopped garlic
1 teaspoon salt
Pepper to taste
1 tablespoon ground thyme
» Zucchini mixture:
4 zucchini, chopped
1 tablespoon olive oil
1 teaspoon salt
Pepper to taste
1/4 cup chopped garlic
1 tablespoon ground rosemary
» Onion mixture:
4 yellow onions, chopped
1 tablespoon extra virgin olive oil
Salt and pepper to taste
1 head purple kale, chopped (for garnish)
To prepare lentils: Rinse lentils and place in large pot. Cover with water. Cook on medium-high heat until lentils become a smooth paste, adding water as needed and stirring every 2 minutes. Set aside.
To prepare tomatoes: Place tomatoes in a pan. Add oil, garlic and salt. Cook on medium-high heat, stirring occasionally, until a nice sauce is formed. Set aside.
To prepare tofu: Lightly grease baking pan with olive oil. Combine ingredients and pour onto prepared pan. Bake at 350 degrees for 10 minutes or until tofu is browned on top. Set aside.
To prepare carrots: Heat oil in non-stick skillet over medium-high heat. Add carrots, garlic, salt and pepper; sauté until carrots are half-cooked. Add thyme. Remove from pan; set aside.
To prepare zucchini: Using same skillet, heat oil over high heat; add zucchini, garlic, salt and pepper. Sauté until zucchini is half-cooked, then add rosemary; set aside.
To prepare onions: In large pot, heat oil over high heat. Add onions and cook until well-browned.
To assemble dish: To the onion mixture in pot, add lentil, tomato, tofu, carrot and zucchini mixtures. Season with salt and pepper. Garnish each serving with chopped purple kale. Serves 10.
Approximate nutritional analysis, per serving: 350 calories, 9 g total fat, 1.5 g saturated fat, no cholesterol, greater than 2,400 mg sodium, 50 g carbohydrate, 15 g fiber, 11 g sugar, 20 g protein.
Sprouted Raw Salad
1 cup green lentils
3 to 4 cucumbers, diced
3 to 4 red bell peppers, diced
1/2 pound fresh mint, finely chopped
3 bunches cilantro, finely chopped
2 to 3 lemons
3 tablespoons extra virgin olive oil
Place lentils in container of water. Half the container should be filled with lentils, the other is with water. Soak overnight.
Drain lentils (they will have doubled in size and become crunchy); put in a cool dry place for one day (this allows lentils to sprout).
Place sprouted lentils, cucumbers, bell peppers, mint and cilantro into a mixing bowl; add olive oil and mix well. Squeeze lemons over salad and mix again. Serves 7.
Approximate nutritional analysis, per serving: 200 calories, 7 g total fat, 1 g saturated fat, no cholesterol, 25 mg sodium, 28 g carbohydrate, 9 g fiber, 6 g sugar, 9 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at
www.heco.com.