FROM "A DASH OF ALOHA'
Tofu Burgers are made with a mixture of tofu and chopped vegetables, for a hearty and healthy meal.
Recipes to jump-start lifestyle
In addition to 45 pages of health and nutrition information, "A DASH of Aloha: Healthy Hawaii Cuisine and Lifestyle" provides 70 recipes, all researched extensively and taste-tested by the staff in KCC's Culinary Arts Department.
They also include practical suggestions about substitutions, as well as ideas about where to buy key ingredients. Here's a hint: Begin your hunt with this cookbook in hand at the local farmers' markets.
DASH is an acronym for Dietary Approach to Stop Hypertension, but as Chapter 1 explains, "This book is about eating, not dieting. It is about variations, not restrictions. It is by no means definitive. This is just a starting point -- guidelines and ideas with which you can experiment, explore and create your own recipes with your favorite ingredients. We want you to think outside the bento box. We want you to eat farm fresh, not factory processed. Our goal is to show you how to improve your health by eating delicious meals."
2 teaspoons plus 1 tablespoon olive oil
1/2 cup finely chopped onion
1/2 cup finely chopped mushrooms or zucchini
1/2 cup finely chopped celery
1/2 cup grated carrot
1/2 cup finely chopped red bell pepper
2 tablespoons minced Italian parsley
20 ounces firm tofu, drained, dried well and mashed
1 tablespoon dry egg replacer (such as Ener-G brand), with 2 tablespoons water, equivalent to 1 egg
1 tablespoon light mayonnaise (or Veganaise)
1 cup panko
1/2 cup rolled oats, or more, if needed
1/2 tablespoon salt
1/2 tablespoon prepared mustard
1 tablespoon cumin
1/2 tablespoon curry powder
1/2 tablespoon cayenne
Mango Chutney, for garnish
In 2 teaspoons olive oil, saut all the vegetables, including parsley, until soft. Place in large mixing bowl.
Add remaining ingredients and mix thoroughly. Add enough rolled oats so that batter is stiff enough to form into patties.
Make patties and saut in non-stick pan in remaining 1 tablespoon olive oil, turn after a few minutes to brown both sides (or bake on parchment paper-lined baking sheet for 15 minutes per side or until slightly browned and firm to touch). Serves 4 to 6.
Serve in pita bread or hamburger buns with a side salad.
Approximate nutritional analysis, per serving: 300 calories, 14 g total fat, 2 g saturated fat, no cholesterol, 370 mg sodium, 29 g carbohydrate, 4 g fiber, 3 g sugar, 17 g protein.
Notes: 2 medium eggs may be used instead of the egg replacer, which brings the cholesterol level to 75 mg. Egg replacer and Veganaise mayonnaise can be found at health food stores.
Molokai Sweet Potato Lemongrass Bisque
1 tablespoon olive oil
1 cup chopped sweet onion
1 teaspoon minced garlic
1 tablespoon minced ginger
2 pounds (about 6 cups) Molokai sweet potato, peeled and chopped
1 cup chopped carrot
3 stalks lemongrass, outer layers and green leaves removed, bulbs split open
2 kaffir lime leaves, torn (sold at local farmers markets, or substitute 1 tablespoon fresh lime juice)
2 cups low-sodium vegetable broth
1/4 cup canned coconut milk
1/2 teaspoon salt
Dash cayenne pepper
2 tablespoons chopped cilantro leaves
Heat olive oil in a pot and add onion. Cook about 5 minutes, until soft. Add garlic, ginger and cook 1 minute.
Add sweet potatoes, carrot, lemongrass and kaffir lime leaves. Add broth and enough water to cover contents and bring to a boil. Reduce heat to medium, cover and simmer until potatoes are tender, 15 to 20 minutes.
Remove lemongrass and kaffir lime leaves. Reserve 1-1/2 cups cooking liquid, then add coconut milk, salt and cayenne. Blend in a blender until smooth. (Add lime juice at this time if not using kaffir lime leaves.) Add more water if too thick to create desired consistency. Garnish with cilantro. Serves 4.
Approximate nutritional analysis, per serving: 290 calories, 7 g total fat, 3 g saturated fat, no cholesterol, 440 mg sodium, 54 g carbohydrate, 9g fiber, 14 g sugar, 5g protein.
1-1/2 cups whole-wheat pastry flour
1/4 cup wheat germ, toasted
1-1/2 teaspoons baking powder
1/4 teaspoon baking soda
1 egg, or 1 tablespoon egg replacer (such as Ener-G or BiPro brands)
1 teaspoon ground ginger
1 teaspoon cinnamon
1 cup mashed ripe banana (apple or Williams varieties)
2/3 cup rice, soy, almond or low-fat milk
2 tablespoons macadamia-nut oil
2-inch piece ginger, pressed to extract juice
2 tablespoons molasses
2 tablespoons honey (preferably Hawaiian lehua honey)
1 tablespoon minced crystallized ginger
1 to 2 tablespoons golden raisins (optional)
Preheat oven to 350 degrees. Grease a 9-inch pie plate or an 8-by-8-inch baking pan.
Combine dry ingredients and mix well.
Blend together banana, milk, oil, ginger juice, molasses and honey. Add to dry ingredients. Fold in crystallized ginger and raisins. Stir until dry ingredients are moistened, then pour batter into prepared pan. Bake 20 to 25 minutes. Serves 6.
Approximate nutritional analysis, per serving: 310 calories, 7g total fat, 0.5 g saturated fat, no cholesterol, 230 mg sodium, 54 g carbohydrate, 17 g sugar, 9 g protein.