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

I’m a Cardiopulmonary Rehabilitation Clinical Exercise Physiologist certified by the American College of Sports Medicine, KRON 4's weekly health expert, speaker, and author of my book on functional longevity, “Athletes in Aprons: The Nutrition Playbook to Break 100".

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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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