Healthy Cooking Across America Hawaiian Cuisine

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1 Hawaiian Cuisine Children should have access to healthy food and be able to make healthy food choices wherever they are at home, in school, and in the community. Improving the health of the nation s children and reversing the childhood obesity epidemic is a shared responsibility and will take the commitment of parents, the foodservice industry, the media, and schools working together. The vision of USDA s School Meals Initiative for Healthy Children is to improve the health of school children through better nutrition. Implementing the Dietary Guidelines for Americans in school meals will have important health benefits for children. About Hawaiian Cuisine The cuisine of Hawaii is a blend of many cuisines brought by immigrant groups to the Hawaiian Islands, mostly of American, Chinese, Filipino, Japanese, Korean, Polynesian, and Portuguese origins. Fish is an important staple of the island and tropical fruits are abundant. Menu-Planning Practices for Increasing Fruits in Healthy School Meals Fruit is nature s candy. Offer fruit or fruit-based dishes for a sweet dessert choice. Frequently offer fresh fruit using a variety of presentations, such as orange smiles, apple wedges, fresh fruit cups, red and green grape combos, and banana halves. Purchase fruits canned in light syrup or natural fruit juices instead of heavy syrup. USDA Food Program USDA Foods are better than ever. Over the past two decades, USDA has reduced the levels of fat, sodium (salt), and sugar in commodities while keeping them tasty and acceptable to children. You can stretch your food budget and insure high quality by ordering a wide variety of fruits through USDA s Commodity Food Program and the Department of Defense. Check out the list of available fruits at and produce/index.asp. For more information about USDA food products visit: Pineapple Culinary Resources National Food Service Management Institute. (2009). Culinary techniques for healthy school meals. University, MS: Author. National Food Service Management Institute. (2005). Healthy cuisine for kids. University, MS: Author. U.S. Department of Agriculture, Food and Nutrition Service. (2007, January). The road to SMI success-a guide for school food service directors. Washington, DC: Author. U.S. Department of Agriculture, Food and Nutrition Service. (2007). HealthierUS school challenge: Recognizing nutrition excellence in schools. Washington, DC: Author. Did you know? Regional Ingredients Fish Pork Pineapple Papaya Mango Taro Breadfruit Coconut Cabbage Rice Macadamia nuts One cup of pineapple has about 135 calories and 33% of the RDA of Vitamin C. A pineapple is ripe if one of its top leaves can easily be pulled out. "The Pineapple King," James Dole, started his first pineapple plantation in Wahiawa, Hawaii in 1900 and opened his first cannery in The most popular pineapple sold in the United States is the Smooth Cayenne. The other three varieties sold in the United States are the Red Spanish, the Sugar Loaf, and the Golden Supreme. Pineapples take about 18 months to grow. Did you know? Luau A luau is a Hawaiian feast. It often features food, such as poi, kalua pig, poke, and lomi salmon. The favorite dish at these feasts is what gave the luau its name. Young and tender leaves of the taro plant were combined with chicken, baked in coconut milk and called luau. Poi, a staple of the Hawaiian diet made from pounded taro root, is usually served. National Food Service Management Institute The University of Mississippi 6 Jeanette Phillips Drive Post Office Drawer 188 University, Mississippi nfsmi@olemiss.edu For more information, visit us on the Web at 1

2 Nutrition Feature: Fruits People who eat a variety of fruits as part of a healthy diet are likely to have a reduced risk of some chronic diseases. The 2005 Dietary Guidelines for Americans recommend that we eat two cups of fruit every day (based on a 2,000 calorie meal plan). Remember, fruits: provide nutrients that we need for good health, such as potassium, fiber, vitamin C, and folate. are naturally low in fat, sodium, and calories. have no cholesterol. Offer a variety of fruits every week. Contact local farmers to start a farm-to-school program to obtain high quality fresh produce. To get started, go to: Boost the Nutritional Value Go easy on juice. Offer most fruit whole or cut up to get more dietary fiber. Vary fruit choices. Offer fruits with more potassium often, such as bananas, prunes, dried peaches and apricots, cantaloupe, and honeydew melon. Select fruit canned in 100 percent fruit juice or water, rather than syrup. Cut the fat with fruit! Try applesauce as a fat-free substitute for some of the oil when baking cookies and cakes. Did you know? Add Fruit to Meals and Snacks Buy fresh fruits in season when they may be less expensive and at their peak flavor; seasonal fruits like tangerines, bananas, or grapes are great on a salad bar. Add crushed pineapple, mandarin oranges, fresh apples, or grapes to your favorite salad mix or coleslaw. Offer baked apples, fruit cobbler, or a fruit salad for a dessert treat! Make Fruit Look Good and Easy to Eat Choose a variety of fruits with contrasting colors and shapes to catch kids attention. Cut up fruits, especially apples and oranges, to make them kid-friendly and easy to eat. Serve low-fat yogurt as a dip for fruits. Try a fruit smoothie at breakfast! Blend fat-free or low-fat milk or yogurt with fresh or frozen fruit like bananas, peaches, or berries. For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown. Serve individual containers of fruits like peaches or applesauce as part of a grab-and-go lunch or snack. It s best to wash all fruits (including melons and oranges) before cutting, preparing, or eating them. Under clean, running water, rub fruits briskly with your hands or a brush to remove dirt and surface microorganisms. Dry after washing. Remember to keep fruits separate from raw meat, poultry, and seafood while receiving, storing, or preparing. Sources: U.S. Department of Agriculture and Department of Health and Human Services. (2005). Dietary guidelines for Americans, Washington, DC: Author. U.S. Department of Agriculture, Food and Nutrition Service. (2005). MyPyramid for kids. Washington, DC: Author. U. S. Department of Agriculture, Food and Nutrition Service. (2008). Fact sheets for healthier school meals: Jazz up your menu with fruits for healthier school meals. Washington, DC: Author. 2

3 Kalua Pork with Cabbage Serving Size: 3/4 cup Number of Portions: 100 Thanks to Bobby Chinaka, Food Service Manager at Moanalua Elementary School in Honolulu, Hawaii for sharing their version of this regional specialty. Pork butt, boneless 25 pounds 4 ounces Hawaiian or Kosher salt 1/4 cup Liquid smoke 1/4 cup Water 1/4 cup Cabbage, coarse chopped (1 1/2 inch cube) 15 pounds 5 ounces Onion, chopped 5 pounds 1. Season pork butt with salt, liquid smoke, and water. 2. Cook pork butt: a. Steamer - cook for 4 1/2 to 5 hours. b. Oven (350 F) - cover with foil and cook 4 1/2 to 5 hours. c. Steam jacketed kettle - cook for 4 1/2 to 5 hours CCP: Cook to 165 F or higher for 15 seconds or longer. 3. Shred the pork butt. Save the cooking juices. 4. If not using immediately, cool. CCP: Cool to 70 F or lower within 2 hours. CCP: Cool to 40 F or lower within 4 hours. 5. Divide pork into deep steam table pans. Add cabbage and onion. Moisten with cooking juices (not more than 2 cups per pan). Cover with foil. Heat to 165 F. CCP: Heat to 165 F or higher for 15 seconds or longer. CCP: Hold for hot service at 135 F or greater. Calories 256 Saturated Fat 5.7 g Iron 1.9 mg Protein 22.7 g Cholesterol 84 mg Calcium 55 mg Carbohydrate 6.3 g Vitamin A 75.4 IU Sodium 294 mg Total Fat 15.3 g Vitamin C 27 mg Dietary Fiber 2.1 g Source: Moanalua Elementary School, Honolulu, Hawaii 3

4 Teriyaki Beef Serving Size: 3/4 cup Number of Portions: 50 Asian influences are found in the cuisine of Hawaii and this recipe reflects the flavors of Asian cuisine. Teriyaki Sauce: Brown sugar, packed 4 ounces 1/2 cup Granulated garlic 1 tablespoon Onion powder 2 teaspoons Ground ginger 1 1/2 teaspoons Worcestershire sauce 2 tablespoons Catsup 1 quart Cider vinegar 1/2 cup Low-sodium soy sauce 1 cup Raw boneless beef top round, in strips 10 pounds Black pepper 2 teaspoons Vegetable oil 1 cup Broccoli florets, blanched 4 pounds 1 ounce 1 gallon 3 1/4 quarts Carrots, sliced, blanched 5 pounds 10 ounces 1 gallon 1 1/2 quarts Green onions, sliced 2 cups 1. Mix brown sugar, granulated garlic, onion powder, and ground ginger. Add Worcestershire sauce, catsup, cider vinegar, and soy sauce to the dry ingredients. Mix with a wire whip until well mixed. 2. Refrigerate sauce overnight to develop flavors. 3. Season beef with pepper. Saute beef in oil for 2-3 minutes. Add vegetables and sauce. Cook until mixture is bubbly and beef and vegetables are cooked. CCP: Hold for hot service at 135 F or higher. Portion with 2 rounded No. 10 scoops (3/4 cup 1 tablespoon.) Calories 225 Saturated Fat 1.92 g Iron 2.54 mg Protein 23.2 g Cholesterol 47 mg Calcium 50 mg Carbohydrate 14.9 g Vitamin A 9850 IU Sodium 419 mg Total Fat 8.4 g Vitamin C 41.2 mg Dietary Fiber 2.8 g Source: Adapted from Stir Fry Beef, D-39A and Teriyaki Sauce, G-12, U.S. Department of Agriculture, Food and Nutrition Service & National Food Service Management Institute (2005). 4

5 Baked Sweet Potatoes and Apples Serving Size: 1/2 cup Number of Portions: 50 Sweet potatoes are high in vitamins A and C and dietary fiber, and students love them! Sweet potatoes 9 pounds Granny Smith apples, peeled, sliced 5 pounds Brown sugar, packed 5 3/4 ounces Ground cinnamon 1 teaspoon Ground nutmeg (optional) 1 teaspoon Butter 2 1/2 ounces 1/3 cup Water 3/4 cup 1. Scrub potatoes. Steam in the skins until tender. Cool. Peel and slice potatoes. 2. Layer potatoes and apples in pan. 3. Combine brown sugar, cinnamon, and nutmeg (optional), butter, and water. Heat to boiling point. 4. Pour syrup over potatoes and apples. 5. Bake: Conventional oven: 350 F for 45 minutes. Convection oven: 300 F for minutes. 6. CCP: Hold for hot service at 135 F or higher. Portion with No. 8 scoop (1/2 cup). Calories 104 Saturated Fat 0.82 g Iron 0.52 mg Protein 1.4 g Cholesterol 3.25 mg Calcium 30.7 mg Carbohydrate 22.7 g Vitamin A IU Sodium 33 mg Total Fat 1.44 g Vitamin C 14.6 mg Dietary Fiber 3.23 g Source: Adapted from Baked Sweet Potatoes and Apples, I-08, U.S. Department of Agriculture, Food and Nutrition Service & National Food Service Management Institute (2005). 5

6 Pineapple Salsa Serving Size: 1/4 cup Number of Portions: 48 Think of Hawaiian food and pineapple comes to mind. This sweet salsa can be used as a sauce with chicken or fish or as a dip with corn chips. Pineapple, canned, crushed, drained 2 quarts English cucumbers, diced 1 pound Red onion, chopped 2 cups Sweet red pepper, chopped 2 cups Sweet green pepper, chopped 2 cups Cilantro, fresh, chopped 1 1/2 cups Mint, fresh, chopped 2/3 cup Lime juice 2/3 cup Extra virgin olive oil 1/2 cup 1. Gently mix ingredients. 2. Cover and refrigerate 2 hours to allow flavors to blend. Calories 49 Saturated Fat 0.3 g Iron 0.4 mg Protein 0.7 g Cholesterol 0 mg Calcium 10.7 mg Carbohydrate 7.02 g Vitamin A 261 IU Sodium 1.4 mg Total Fat 2.4 g Vitamin C 18 mg Dietary Fiber 0.86 g 6