Guest appearance on ABC 10 lifestyle show

Native Hawaiian cuisine traditionally consisted of:

  • Meat (pig and fowl)
  • Fish and shellfish
  • Pineapples
  • Coconuts
  • Coconut milk
  • Sweet potatoes
  • Taro
  • Seaweed
  • Sea salt (as a condiment)

Here’s an updated veggie version of some historical Hawaiian dishes, which incorporate some of these native foods, as demonstrated on ABC10’s local morning TV lifestyle show in Sacramento.
Vegetarian Hawaiian Luau_Sac&Co1Vegetarian Hawaiian Luau_Sac&Co3
Here’s what I prepared for the show:

  • Vegetarian Poke: tofu, mango, avocado, wakame (seaweed to impart the flavor of the sea), sweet onions (e.g., Maui or Vidalia onions), green onions, macadamia nuts, Hawaiian sea salt
  • Vegetarian Lau Lau: sweet potato, spinach, sweet onions, green onions, coconut milk, smoked paprika, red pepper flakes, Hawaiian sea salt, and collard greens
  • Hibiscus Cooler 
  • Mango Freeze
  • Sparkling POG Juice
  • Haupia with fresh fruit and edible flowers (coconut dessert – pudding style)
  • Hawaiian bread pudding
  • Fresh pineapple in freshly cut coconut bowls

Karen’s Fit Tip: If you cannot find Maui or Vidalia onions, look for an onion that has a flattened vs round globe shape.

These flatter onions are less pungent due to their low amount of sulfur compounds, which allows their ‘sweetness’ (sugar) to come through.

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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    Karen,   Good job. Your vegetarian version compared to the real one with all the fish, I don’t know, that’d be a tough sell.  🙂 Dan

    1. Thanks, Dan! My vegetarian poke is actually really good. 🙂 I can’t get sashimi-grade ahi very often, so I like it veggie style. By the way, they opened a poke place here in San Ramon. It has a line out to the door!

  2. Very impressive!!
    Dirk Neumann Neumann Enterprises PO Box 3237 Danville, CA 94526 ph 925.820.7731 fx 888.280.4404

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