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THE ELECTRIC KITCHEN


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Locally grown produce pack nutrients and flavor

By Hawaiian Electric Co.

POSTED:
LAST UPDATED: 02:11 a.m. HST, Apr 13, 2011



Buying fresh, locally grown produce supports health and helps sustain our local economy.

Locally grown food can be exceptional in quality and freshness, and produce picked and eaten closer to its peak of ripeness is especially flavorful and packed with nutrients. Buying local also supports our local farmers and lessens our dependence on imports, while preserving the green space in our communities.

So the next time you're grocery shopping, consider visiting your neighborhood farmers' market.

BOK CHOY SALAD

1 pound bok choy (white stem cabbage) or any dark leafy vegetable, cut into 3-inch lengths
2 tablespoons rice vinegar
1 tablespoon low sodium soy sauce
1 tablespoon hoi sin sauce (Chinese cooking sauce)
1 clove garlic, minced
1/2 teaspoon sesame oil
1/2 teaspoon canola oil
1/4 teaspoon dry mustard

Steam bok choy about 6 minutes for stems and 2 to 3 minutes for leaves; do not overcook. Place in a large bowl and let cool.

In another bowl, combine remaining ingredients to make dressing. Pour over boy choy and toss to coat well. Serve at room temperature. Serves 4.

Approximate nutritional information, per serving: 90 calories, 6 g fat, 1 g saturated fat, no cholesterol, 250 mg sodium, 6 g carbohydrate, 2 g fiber, 2 g sugar, 2 g protein

RAINBOW KALE SLAW
Courtesy Whole Foods

1 bunch lacinato (dinosaur) kale, thick stems removed and leaves thinly sliced
4 cups shredded red cabbage (about 1 small head)
2 navel oranges or Clementines, peeled and segmented
1 small red onion, thinly sliced
1 large red bell pepper, thinly sliced
1/3 cup sunflower seeds
1/4 cup Dijon mustard
1/4 cup freshly squeezed orange juice (from about 1 small orange)
1/4 cup balsamic vinegar
1/2 teaspoon ground black pepper

In large bowl, combine kale, cabbage, orange segments, onion, bell pepper and sunflower seeds.

In small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat. Serve immediately or refrigerate for up to 2 days. Serves 4.

Approximate nutritional information, per serving: 170 calories, 7 g fat, 0.5 g saturated fat, no cholesterol, 200 mg sodium, 21 g carbohydrate, 5 g fiber, 9 g sugar, 6 g protein

NALO FARMS EWA SWEET ONION VINAIGRETTE

1/4 cup soy sauce
1/4 cup rice wine vinegar
3/4 cup canola oil
1/2 Ewa sweet onion
1 teaspoon sugar
1 teaspoon black peppercorns

Place all ingredients into blender; cover and blend well.

Place in a squeeze bottle and refrigerate until ready to use. Shake before using. Makes about 1 1/2 cups.

Approximate nutritional information, per 2 tablespoon serving: 130 calories, 13 g fat, 1 g saturated fat, no cholesterol, 300 mg sodium, 2 g carbohydrate, no fiber, 1 g sugar, 1 g protein

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






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