Wednesday, July 30, 2014         


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Simple pupu recipes handy when time is short


Whether hosting a few friends for dinner or taking an appetizer to a party, dips are a tasty and simple way to dress up vegetables, fruits or crackers.

The dip recipes included here are perfect for busy schedules: They can be made ahead of time of your next event.

If you're concerned about the fat content, substitute mayonnaise or cream cheese with a low-fat equivalent.


3 to 4 ripe Haas avocados, mashed
2 medium Roma tomatoes, finely chopped
1/4 small red or white onion, finely chopped
2 tablespoons lime juice
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon garlic salt
1 teaspoon finely chopped garlic
1 small jalapeno, finely diced (optional)

Combine all ingredients and mix well. Chill for 1 hour. Makes about 3 cups.

Approximate nutritional analysis, per 2 tablespoon serving: 4 calories, 4 g fat, 0.5 g saturated fat, no cholesterol, 35 mg sodium, 2 g carbohydrate, 2 g fiber, no sugar, no protein


4 artichokes
Juice of 1 lemon
1 clove garlic, crushed
2 teaspoons salt
1 cup mayonnaise
1/2 cup soy sauce
2 teaspoons prepared wasabi (hot horseradish paste)
4 green onions, chopped

Wash artichokes; cut about 1 inch from tops of artichokes and cut off stem close to the base. With kitchen shears, snip the thorns from each leaf.

Stand artichokes upright in saucepan in 2 inches of water. Add lemon juice, garlic, and salt; bring to boil. Lower heat and steam 45 minutes, or until leaves come off easily.

To make sauce, combine remaining ingredients. Chill until ready to use. Serve with steamed artichokes. Serves 4.

Approximate nutritional analysis, per serving: 520 calories, 44 g fat, 6 g saturated fat, 20 mg cholesterol, greater than 2,500 mg sodium, 25 g carbohydrate, 11 g fiber, 5 g sugar, 11 g protein


1-1/3 cups mayonnaise
2 tablespoons ketchup
2 tablespoons honey
2 tablespoons grated round onions
1 tablespoons lemon juice
7 drops Tabasco sauce
1/2 teaspoon curry powder
Dash of salt

Combine all ingredients in a bowl and mix well. Chill at least 1 hour. Serve with vegetable sticks. Makes 1 3/4 cups.

Approximate nutritional analysis, per 2 tablespoon serving (and not including dash of salt): 170 calories, 17 g fat, 2.5 g saturated fat, 10 mg cholesterol, 170 mg sodium, 3 g carbohydrate, no fiber, 3 g sugar, no protein


1 jar (7 ounces) marshmallow creme
1 package (8 ounces) cream cheese, softened
1 teaspoon grated orange rind
1/8 teaspoon ground ginger
Apples, pears, strawberries or other fruit

In bowl, combine marshmallow creme, cream cheese, orange rind and ginger; mix until smooth.
Refrigerate 1 hour. Before serving, cut fruits into serving pieces and serve with dip. Makes 2-1/2 cups.

Approximate nutritional analysis, per 2 tablespoon serving (not including fruit): 70 calories, 3.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 40 mg sodium, 8 g carbohydrate, no fiber, 4 g sugar, 1 g protein


For more Hawaiian Electric Co. recipes, visit www.heco.com.

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