Healthy Recipes
Interested in eating local and healthy? Give these recipes a try! Our wonderful friends and partners have shared these special recipes with us so that we can share them with you! We'll keep adding more so check back here again after you've tried a few.
Cheese and Meat Quiche
This recipe was taught to us by Cynthia Pratt, retired culinary educator at Kapolei High School.
| mlc_recipe_cards_meat_and_cheese_quiche.pdf |
Kale Walnut Salad
This recipe is provided by Leslie Ashburn of Macrobiotic Hawai`i. Leslie has taught at Mālama Learning Center's WOW workshops. Please see Leslie's website for information about other classes: www.macrobiotichawaii.com.
Ingredients
1 bunch kale, cut into bite sized pieces (other hearty leafy greens like collards or watercress also work well)
1 carrot, cut into matchsticks
2 to 3 T roughly chopped toasted walnuts
Dressing
1 T extra virgin olive oil
½ tsp toasted sesame oil
1 tsp tamari/shoyu (or to taste)
1 tsp brown rice syrup
1 to 2 tsp lemon juice
1 clove garlic, finely chopped (optional)
Bring a pot of water to a boil. Add the carrots and simmer until crisp tender. Remove, drain, and set aside. Add the kale to the boiling water and repeat. Arrange the chopped kale on a serving platter (or plate) and scatter with carrot and toasted walnuts. Place the dressing in a screw top jar and shake well to combine. Drizzle over the salad and serve.
Utensils: pot, platter, cutting board, knife, something to mix dressing in such as a small bowl or glass jar
Ingredients
1 bunch kale, cut into bite sized pieces (other hearty leafy greens like collards or watercress also work well)
1 carrot, cut into matchsticks
2 to 3 T roughly chopped toasted walnuts
Dressing
1 T extra virgin olive oil
½ tsp toasted sesame oil
1 tsp tamari/shoyu (or to taste)
1 tsp brown rice syrup
1 to 2 tsp lemon juice
1 clove garlic, finely chopped (optional)
Bring a pot of water to a boil. Add the carrots and simmer until crisp tender. Remove, drain, and set aside. Add the kale to the boiling water and repeat. Arrange the chopped kale on a serving platter (or plate) and scatter with carrot and toasted walnuts. Place the dressing in a screw top jar and shake well to combine. Drizzle over the salad and serve.
Utensils: pot, platter, cutting board, knife, something to mix dressing in such as a small bowl or glass jar
Kalo Burgers
Recipe courtesy of Kaʻala Farm
Ingredients:
2 lbs Ground turkey (try fish, chicken or venison!)
½ cup onions
¼ cup green onion
4 Tablespoons Oyster Sauce
2 Eggs
1 cup Water Chestnuts
Cooked Kalo diced into pieces
Salt and Pepper to taste
Directions:
Place ingredients into a mixing bowl and mix together well. Put oil into a flying pan and heat up. Form patties and cook in pan.
Ingredients:
2 lbs Ground turkey (try fish, chicken or venison!)
½ cup onions
¼ cup green onion
4 Tablespoons Oyster Sauce
2 Eggs
1 cup Water Chestnuts
Cooked Kalo diced into pieces
Salt and Pepper to taste
Directions:
Place ingredients into a mixing bowl and mix together well. Put oil into a flying pan and heat up. Form patties and cook in pan.
Kalo Flatbread
Recipe courtesy of Kaʻala Farm
Ingredients:
3 parts flour
2 parts cooked kalo mashed or riced
1 part water
Salt to taste
Directions:
Mix flour and kalo together adding water to consistency.
Knead together. Add flour when kneading on board to make it workable. Set aside for an hour or so to “mature.”
Dust flour on board, pinch a handful from mix, then pat and roll into a thin flat cake like tortilla.
Heat griddle with olive oil until hot and lay flatbread on griddle.
Cook until light/golden brown.
Eat hot off griddle with toppings! Try hummus, guacamole, bean dip, peanut butter, jam or jelly, honey, or your favorite health spread
Ingredients:
3 parts flour
2 parts cooked kalo mashed or riced
1 part water
Salt to taste
Directions:
Mix flour and kalo together adding water to consistency.
Knead together. Add flour when kneading on board to make it workable. Set aside for an hour or so to “mature.”
Dust flour on board, pinch a handful from mix, then pat and roll into a thin flat cake like tortilla.
Heat griddle with olive oil until hot and lay flatbread on griddle.
Cook until light/golden brown.
Eat hot off griddle with toppings! Try hummus, guacamole, bean dip, peanut butter, jam or jelly, honey, or your favorite health spread
Kalo Hummus
Recipe courtesy of Ka’ala Farm
Ingredients:
4 cupes of Kalo
Juice of 2 Lemons
6-8 cloves of Garlic
2 Tablespoons Soy Sauce
2 Tablespoons Braggʻs Liquid Aminos
2 Tablespoons Sesame Oil
4 Tablespoons Sesame Butter (tahini)
2 Tablespoons Olive Oil
4 Tablespoons Cumin
4 Tablespoons Parsley
Salt, Pepper and Chili Flakes to taste
Directions:
Combine all ingredients in a food processor. Blend until creamy. Refrigerate until ready to serve.
Ingredients:
4 cupes of Kalo
Juice of 2 Lemons
6-8 cloves of Garlic
2 Tablespoons Soy Sauce
2 Tablespoons Braggʻs Liquid Aminos
2 Tablespoons Sesame Oil
4 Tablespoons Sesame Butter (tahini)
2 Tablespoons Olive Oil
4 Tablespoons Cumin
4 Tablespoons Parsley
Salt, Pepper and Chili Flakes to taste
Directions:
Combine all ingredients in a food processor. Blend until creamy. Refrigerate until ready to serve.
Kalo Poke
Recipe courtesy of Kaʻala Farm
Ingredients:
Cubed Kalo
ʻInamona
Sesame oil
Hawaiian Salt
Limu (optional)
Directions:
Combine ingredients. Measure to taste.
Ingredients:
Cubed Kalo
ʻInamona
Sesame oil
Hawaiian Salt
Limu (optional)
Directions:
Combine ingredients. Measure to taste.
Kabocha Soup with Saloon Crunch
By Calabash & Cooks Chef Co-Chair Mark “Gooch” Noguchi
Serves 4-6
2pc. Kabocha Squash, peeled, diced 1/2”
1 pc. Onion, thinly sliced
1/2 tsp. Cinnamon
1-2 Tbsp. Kosher Salt
1 pc. Bay Leaf
1 c. Heavy Cream
1 Qt. Whole Milk
1 bunch Flat Leaf Italian Parsley, chopped
Saloon Crunch
1 pkg. Saloon Pilot Crackers, slightly crushed
6 Tbsp. Whole, unsalted butter
1 Tbsp. Kosher Salt
1 tsp. Granulated Garlic
2 Tbsp. Non-fat dry milk
2 tsp. Fresh Thyme Leaves
Preheat oven to 375
Toss diced Kabocha in about 2 Tbsp. olive oil. Lightly season with Salt & Pepper
Place on a baking sheet, & roast until browned & cooked through, approx. 15 minutes
Remove off to the side & reserve
In a heavy bottomed pot, add about 2 Tbsp. olive oil, heat until it begins to shimmer
Add sliced onion, a pinch of salt, & saute until translucent
Add kabocha to pot, Cinnamon, Bay, & Whole milk.
Simmer 15-20 minutes
Remove Bay leaf, let cool slightly, 15-20 minutes
In a blender, carefully puree soup & put back in a pot
On low heat, whisking carefully, whisk in heavy cream
Taste & adjust seasoning, garnish with saloon crunch & chopped parsley
Saloon Crunch
Preheat oven
In a saucepan, melt butter & add granulated garlic, thyme, dried milk & kosher salt
put saloon crackers in a bowl & crush lightly
toss all ingredients together & put on a sheet pan
bake until golden brown
Serves 4-6
2pc. Kabocha Squash, peeled, diced 1/2”
1 pc. Onion, thinly sliced
1/2 tsp. Cinnamon
1-2 Tbsp. Kosher Salt
1 pc. Bay Leaf
1 c. Heavy Cream
1 Qt. Whole Milk
1 bunch Flat Leaf Italian Parsley, chopped
Saloon Crunch
1 pkg. Saloon Pilot Crackers, slightly crushed
6 Tbsp. Whole, unsalted butter
1 Tbsp. Kosher Salt
1 tsp. Granulated Garlic
2 Tbsp. Non-fat dry milk
2 tsp. Fresh Thyme Leaves
Preheat oven to 375
Toss diced Kabocha in about 2 Tbsp. olive oil. Lightly season with Salt & Pepper
Place on a baking sheet, & roast until browned & cooked through, approx. 15 minutes
Remove off to the side & reserve
In a heavy bottomed pot, add about 2 Tbsp. olive oil, heat until it begins to shimmer
Add sliced onion, a pinch of salt, & saute until translucent
Add kabocha to pot, Cinnamon, Bay, & Whole milk.
Simmer 15-20 minutes
Remove Bay leaf, let cool slightly, 15-20 minutes
In a blender, carefully puree soup & put back in a pot
On low heat, whisking carefully, whisk in heavy cream
Taste & adjust seasoning, garnish with saloon crunch & chopped parsley
Saloon Crunch
Preheat oven
In a saucepan, melt butter & add granulated garlic, thyme, dried milk & kosher salt
put saloon crackers in a bowl & crush lightly
toss all ingredients together & put on a sheet pan
bake until golden brown
Preserved Limes
(from Paula's mom as she told it to her)
These limes are good for sore throat. Break off piece, add to hot water to make tea.
Recipe:
1) Wash limes (use local limes with thin skin)
2) Dry limes
3) Rub limes with white Hawaiian salt
4) Use solar dryer/screen/colander to dry limes for couple of days in full sun; keep bugs and flies off
5) Place limes in glass jar *** must be glass, NOT plastic ***
6) Add more Hawaiian salt, shake jar to distribute evenly
7) Dry in sun for few months - longer the better
8) Once a week turn limes to dry evenly - more often better
9) Make sure water/rain does not get into jar
10) Night time bring inside
Keep jar stored in cool cabinet. Lasts forever!
These limes are good for sore throat. Break off piece, add to hot water to make tea.
Recipe:
1) Wash limes (use local limes with thin skin)
2) Dry limes
3) Rub limes with white Hawaiian salt
4) Use solar dryer/screen/colander to dry limes for couple of days in full sun; keep bugs and flies off
5) Place limes in glass jar *** must be glass, NOT plastic ***
6) Add more Hawaiian salt, shake jar to distribute evenly
7) Dry in sun for few months - longer the better
8) Once a week turn limes to dry evenly - more often better
9) Make sure water/rain does not get into jar
10) Night time bring inside
Keep jar stored in cool cabinet. Lasts forever!
Seaweed Edamame Hummus, Crudite
By Calabash & Cooks Honorary Chef Chair Lee Anne Wong
This is a quick and easy dip to make at home for a healthy and flavorful snack or perfect party appetizer.
Makes 5 cups*
3 cups Blanched Shelled Edamame
½ block (9.5 ounces) Firm Tofu
2 sheets Dried Nori, torn into small pieces
1-inch Ginger Root
2 cloves Garlic
2 Tablespoons Pickled Ginger (Sushi Ginger)
2 Tablespoons Pickled Ginger Juice
2 teaspoons Salt
½ teaspoon Sugar
¼ teaspoon Cayenne Pepper
¼ cup Sesame Oil
1 cup Water
To Serve:
Fresh Crudite- Endive leaves, Carrot Sticks, Cucumber Slices, Bell Pepper Slices, Radishes, Baby Tomatoes, etc
Rice Crackers or Tortilla Chips
1. Combine all ingredients in a food processor. Blend until smooth. Taste for seasoning. Refrigerate until needed. Serve with fresh crudite and rice crackers.
*You can 1/2 the recipe for lesser yield.
This is a quick and easy dip to make at home for a healthy and flavorful snack or perfect party appetizer.
Makes 5 cups*
3 cups Blanched Shelled Edamame
½ block (9.5 ounces) Firm Tofu
2 sheets Dried Nori, torn into small pieces
1-inch Ginger Root
2 cloves Garlic
2 Tablespoons Pickled Ginger (Sushi Ginger)
2 Tablespoons Pickled Ginger Juice
2 teaspoons Salt
½ teaspoon Sugar
¼ teaspoon Cayenne Pepper
¼ cup Sesame Oil
1 cup Water
To Serve:
Fresh Crudite- Endive leaves, Carrot Sticks, Cucumber Slices, Bell Pepper Slices, Radishes, Baby Tomatoes, etc
Rice Crackers or Tortilla Chips
1. Combine all ingredients in a food processor. Blend until smooth. Taste for seasoning. Refrigerate until needed. Serve with fresh crudite and rice crackers.
*You can 1/2 the recipe for lesser yield.