Ka Wai Ola - Office of Hawaiian Affairs, Volume 12, Number 5, 1 Mei 1995 — ʻAi pono, e ola [ARTICLE+ILLUSTRATION]

ʻAi pono, e ola

Eat right and live well

by Dr. Terry Shintani

A low-fat substitute for taro

From a spiritual and cultural perspective, there is no substitute for kalo (taro). From a nutritional and practical perspective, however, we must acknowledge the fact that kalo is not yet available in the quantities or

the affordable price that would allow everyone to have as mueh kalo as they want or need. It is my hope that one day, enough lo'i kalo is in production to meet these needs. Until then, we must seek inexpensive alternatives that have similar health characteristics as kalo. One such food is potato whieh is a starchv root ves-

etable like kalo. It is also very low in fat (about 1 percent by calories) and high in complex carbohydrates. To illustrate how low in fat the content is, consider that it takes about six potatoes to make one gram of fat. In general, the overall nutrition profile of these foods is similar, with both being high in potassium, vitamin B6. Bl, folic acid, magnesium, and phosphorous. A eouple of notable differences are that kalo

contains about twice the fiber as potato (5.1 gm for kalo compared to 2.7 gm for potato per 4 oz. serving). Kalo is also surprisingly high in vitamin E. Thus, baked potato is an excellent way to

have food that is both filling and healthy, and that serves as a food that is similar to kalo in nutrition. Now, most people don't have a problem with eating potatoes except that they usually use butter (98 percent fat), margarine (100 percent fat), or sour cream. Let me suggest some alternatives. You ean add toppers to vour ootato that still keen it

low-fat and fit to eat. The following potato toppers will give you some great ideas. You're also weleome to adapt your own favorite foods as potato toppers, though do be careful. Sometimes the flavors you think will work simply don't. Other flavors that initially seem ho-hum will turn out to be delicious! It's whole new field of culinary experience that you ean do quickly and cheaply. Have fun in your experiments.

1. Creamed corn. You ean find in a ean in any supermarket. Just heat it up and pour it on to the potato. Creamed corn is about 5 percent fat. To zing it up, add a little pepper, spice, herb powder or butter buds. 2. A-1 steak sauce. Available in supermarkets, A-1 is a surprisingly low-fat sauce to put on potatoes. 3. Barbecue sauce. Also available in supermarkets and health food stores, these ean be found in no-fat varieties. 4. Salsa. There's nothing like a good salsa to zing up the flavor of almost anything. You ean make it yourself or you ean buy it in a bottle. 5. Marinara sauce. Another zesty way to dress up your potato is to use marinara sauce (or spaghetti or pizza sauce) on the potato. Again, you ean make you own or buy it in a bottle. Just be sure to look for a marinara, spaghetti or pizza sauce that is low in fat. 6. OId Bay seasoning. 01d Bay seasoning comes from the New England area and ean be found in the spice section of most supermarkets. It comes in a yellow and blue ean. You ean simply sprinkle it on baked or

broiled potatoes and eat them just like that. 7. Mustard sauce. This is a sauce that ean be easily prepared by mixing 3 tbsp of soy sauce, 2tbsp of Dijon mustard, 2 tbsp of lemon juice, and one crushed clove of garlie, then mix together. You ean use this as a universal dipping sauce for steamed vegetables too. A final tip about eating potatoes. Personally, I like the small reddish potatoes called "red potatoes" or "new potato" because they are smaller and faster to eook. In addition, the texture is smooth and more succulent (if potatoes ean be called that). Just remember that you ean have fun keeping your fat intake low. Dr. Shintani, physician and nutritionist, is the director of preventative medicine at the Wai'anae Coast Comprehensive Health Center where a majority of its 20,000 clients are of Hawaiian ancestry. lf you have questions on any nutrition topic, eall his radio show on Sundays from 7-9 p.m. on K-108 radio.