Healthy Recipes

VEGGIE LUAU STEW
Healthy Options Recipes
From the kitchen of:
KEN WEIR
Ingredients:
  • 2 Lbs. Luau Leaves
  • 2 Pieces Taro Root
  • 1 Sweet Potato
  • 1 Piece Ulu (breadfruit)
  • 1/4-1/2 Cup Coconut Milk
  • Pinch of Alae Salt
  • 3-4 Cloves Finely Chopped Garlic
Directions:

1. Boil luau leaves for 45 minutes, strain.
2. Cut taro, sweet potato, and ulu into 1 inch cubes. Steam for approximately 10 minutes.
3. Mix all together and add alae salt, garlic and coconut milk.
4. Taste and adjust seasoning as needed.

SERVES 4-6

PUMPKIN PIE PARFAIT
Healthy Options Recipes
From the kitchen of:
MAYA MERRIFIELD
Ai' Love Nalo
Ingredients:
  • 10 Oz. silken tofu
  • 15 Oz. canned pumpkin or homemade purée
  • 1/4 Cup non dairy milk
  • 1/2 Cup maple syrup (more or less to taste)
  • 1 Tbsp. cinnamon
  • 1 Inch knob ginger, grated
  • 1 tsp allspice
  • 1/4 tsp clove
  • Coconut whip cream:
  • 1 (14 oz.) can full-fat coconut milk, refrigerated
  • 1-2 Tbsp. maple syrup (more or less to taste)
  • 1/2 Tsp. vanilla extract (optional)
Directions:

Pumpkin pie mousse:
1. Drain tofu and pat dry with paper towel.
2. Combine all ingredients in a blender. Set aside.
Coconut whip cream:
3. Be sure not to shake can of coconut milk after removing from the fridge. Scoop out thickened cream at the top of the can and place into large mixing bowl.
4. Add maple syrup and vanilla extract.
5. Whip coconut cream with hand mixer until light and fluffy. Set aside.
Assemble parfait:
6. Scoop some pumpkin pie mousse into the bottom of a small glass. Top with coconut whip cream, then granola.
7. Repeat for another layer.
8. Garnish with chopped pecans and sprinkle cinnamon.
9. Store leftover whip cream and mousse in the fridge.

SERVES 4-6

NO-BAKE KEY LIME PIE
Healthy Options Recipes
From the kitchen of:
NICHOLAS DECOURSEY
Ingredients:
  • Crust: 1 Cup almonds
  • 3/4 Cup pitted dates
  • Pinch sea salt
  • 1 Tsp ground vanilla bean or extract (optional)
  • Splash of water
  • Filling: 2 ripe Avocados (pitted and scooped out)
  • 1/2 Cup honey or maple syrup
  • 1/3 Cup fresh lime juice of two large limes
  • 1 Tsp vanilla extract
  • 1/8 Tsp sea salt
  • 1/2 Cup coconut oil
  • Lime zest for garnish
Directions:

1. Crust: add almonds, pitted dates, and sea salt to a food processor or blender. Process until ingredients are mixed and broken down well. They should stick together when you collect a small handful.
2. Press crust ingredients evenly into the bottom of an oiled, 9-inch pan.
3. Filling: Put all filling ingredients into your blender and blend on high for 30-60 seconds until smooth. 4. Pour filling over crust and use spatula to shape the top.
5. Chill the pie in the freezer for 1 hr., then transfer to the fridge and let it set for 3 hrs. or overnight.
6. Cut and serve.

SERVES 8

MASHED CAULI-POTATO
Healthy Options Recipes
From the kitchen of:
MAYA MERRIFIELD
'Ai Love Nalo
Ingredients:
  • ½ head cauliflower
  • 1 large russet potato (about 2 cups chopped)
  • 4 cloves roasted garlic
  • 2 Tbsp vegan butter
  • Fresh chives, chopped
Directions:

1. Steam or boil cauliflower and potato until tender when pierced with a fork.
2. Transfer cauliflower and potato to a bowl.
3. Add roasted garlic and vegan butter, and mash until desired texture is achieved; an immersion blender or food processor can also be used.
4. Garnish with fresh chives and serve.

SERVES 2-3 (can easily be doubled)

BANANA BLISS BALLS
Healthy Options Recipes
From the kitchen of:
ALYSSA MOREAU
Ingredients:
  • 1/2 Cup peanut butter
  • 1/2 Cup banana
  • 1/2 Cup raisins
  • 1/2 Teaspoon cinnamon
  • Pinch of salt
  • 1 Cup shredded coconut (or as needed to bind)
Directions:

1. Combine all ingredients in a food processor or mixing bowl and stir until well combined.
2.Form into balls and chill.
3. Things you can add in: flax seeds, sesame seeds, chia seeds or your favorite protein powder-instead of some of the coconut.

JUST CHILI’N
Healthy Options Recipes
From the kitchen of:
CARISSA HOLLEY
Blue Zones Project - Central Maui
Ingredients:
  • 1 brick tempeh, diced small
  • 2 Tbs olive oil
  • 1 cup dried lentils, rinsed
  • 1 dried bay leaf
  • 1 large onion, chopped
  • 1 medium zucchini, diced
  • 2 bell peppers, diced
  • 4 garlic gloves, minced
  • 1 (15 oz) can diced tomato
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 (15 oz) can kidney beans, drained and rinsed
  • 1 (15 oz ) can corn, drained
  • 1 (6 oz) can tomato paste
  • 2 tsp dried oregano
  • 3 Tbs chili powder
  • 2 Tbs cumin
  • 3 Tbs cacao powder
  • pinch chili pepper flakes
  • 1 tsp salt
  • 1/2 tsp pepper
Directions:

1. Preheat oven to 250 degrees.
2. On a parchment-lined baking pan, toss tempeh with olive oil. Bake for 10 minutes or until lightly browned. Set aside to cool.
3. In a medium pot, combine lentils and 3 cups of water. Bring to a rolling boil then reduce heat and simmer for 15-20 minutes. Strain the lentils and reserve the bay leaf.
4. In a large (6-8 qt) slow cooker mix together the tempeh, lentils with bay leaf, onion, zucchini, bell peppers, garlic, diced tomato, beans, corn and tomato paste.
5. Gently fold in the oregano, chili powder, cumin, cacao powder, chili pepper flakes, salt and pepper.
6. Cook on low heat for 8 hours or on high for 4 hours.