Ka Wai Ola - Office of Hawaiian Affairs, Volume 26, Number 12, 1 Kekemapa 2009 — Coasting into a healthier 2010 [ARTICLE+ILLUSTRATION]

Coasting into a healthier 2010

By Claire Ku'uleilani Hughes, Dr. PH„ R.D. t's the season of celebration! There'll be lots of people and parties. This is the season for thoughtfulness and kindness, as well. So, let's plan festive parties that include choices for everyone, including family and friends with diabetes, hypertension or heart problems. Among the usual favorite dishes, strategically plaee a few choices that protect our loved ones. Just a few things need eonsideration. Depending on the dish, substitution of herbs (thyme, rosemary, mint, etc.), or other flavorings (garlic, onion, ginger, green onion,

celery), or sprinkling a few dried fruit or toasted nuts on top ean add tastiness. When in doubt, use the plain food and plaee seasonings and flavorings on the table. Recipes that use sugar, honey, brown sugar, syrup, molasses, candy or marshmallows are on the "to avoid list" for diabetics. You ean either change or exclude these ingredients or use artificial sweeteners. However, some sweeteners are best added after, and others during, the cooking process. Recipe books using artificial sweeteners ean be purchased or found on their web sites. It may be easiest to ask the family or friends who always prepare the special dietary meals for help. If candied yams are always included, offer a variety of steamed sweet potatoes too. Generally speaking, we use too mueh shoyu, salt and "aji" (monosodiumglutamate), so be cautious and use less. This ean benefit everyone. When a guest has high blood pres-

sure, heart problems or diabetes, the sauces, gravies or marinades need special attention. Experiment with favorite family dishes prior to the party to see what works best. Most meat or protein foods ean still be roasted, baked, steamed (like fish or laulau), broiled or grilled. Use only one of the triad: salt, shoyu or "aji" in marinades and sauces, then add herbs like, garlic, ginger, onions, celery and hlaek pepper, etc., for great herbal flavors. Starchy foods are tastier and more nutritious if you start with "whole," or less pre-prepared varieties. Use whole sweet potatoes, taro, 'ulu (in season), yams, white potatoes or others. Whole grain choices, i.e., noodles, bread, cereal or rice offer more nutrients than the refined white varieties. A tiny touch of salt, margarine or butter ean be added at the table by those who do not have to "watch salt or cholesterol." If you are serving steamed rice, make it the "hapa haole kine,"

a mixture of whole grain or brown rice and

enriched white rice. For

families who are learning to eat brown rice, start with a mixture that is one-fourth brown rice and three-fourths enriched white rice. Over time, increase the brown and decrease the white rice (i.e., 1/3 to 2/3 eup, 1/2 to 1/2, then, 3/4 to 1/4 eup). Brown rice requires more water to steam to the preferred loeal texture. White rice is steamed using equal parts of water and rice, that is, one eup of water to one eup of white rice. So, for eaeh eup of "hapa haole kine" (1/4 e. brown rice to 3/4 e. white rice mixture), add additional water, 1/4 e., to total 1-1/4 cups of water. When steaming pure brown rice, the ratio is 1 eup of brown rice to 2 cups of water. If the rice is still not "soft" enough for your family's preference, eool the rice cooker slightly (remove the pot from the cooker or take the lid off). When slightly cooled, add more water to the partially cooked rice and re-steam until the automatic rice cooker clicks off.

Cooked vegetables and green salads add lots of flavor, crunchiness and nutrients to meals. These foods supply the blood vessels, eyes, heart and skin with nutrients to keep them in top shape. Small amounts of chopped nuts, seeds and dried fruit (cranberries, raisins) sprinkled on the leafy greens, carrots, celery, parsley, tomatoes, etc. make the salads colorful, tasty and fun. Commercial low-fat, low-sugar salad dressings, whieh taste exactly like the regular versions, abound in supermarkets. Desserts made with artificial sweeteners are available in many supermarkets and bakeries. Call and ask your store/bakery manager about availability. Or, put sliced fruit or a combination of cut fruit on the dessert table. Let's begin 2010 concentrating on eating with thoughtfulness regarding our family's heahh. ■

mauli ola

featuring native hawaiian news, features and events ka wai ola | the living water of OHA

Serving rice for a holiday party? Make it the "hnnn hnnle kine" - n henlthier nlternn- *

tive that combines brown and white rice. - Photo: Elaine Fergerstrom