A healthy diet and proper nutrition are important for everyone, especially seniors. Many seniors find it challenging to stay motivated to cook healthy meals because they live alone or are intimidated by complicated recipes.

The Waikiki Community Center’s seniors program is holding a series of cooking demonstrations focused on teaching seniors to make delicious, healthy meals. Eating well does not have to be difficult or a compromise on taste.

Upcoming demos by vegan chef Ori Ann Li are 10:30 a.m. to noon Aug. 29, Oct. 24 and Dec. 19. Cost is $10 and includes tastings. Call 923-1802 to register. The center is at 310 Paoakalani Ave.

Recipes this week come courtesy of Kokua Market, Down to Earth and Li, the center’s nutrition series partners.

RAW KELP NOODLE PESTO PRIMAVERA
Down to Earth

1 (12-ounce) package raw kelp noodles (available at health food stores)
1/2 cup black olives, sliced
1/2 cup red pepper, diced
1/2 cup shredded carrots
1 cup currant tomatoes
1 cup shredded kale
1 cup shredded red cabbage
Nutritional yeast for sprinkling
» Pesto:
1/2 cup pine nuts
2 cups fresh basil leaves
1/4 cup sundried tomatoes
2 garlic cloves, chopped
1/4 cup olive oil
1 Meyer lemon, juiced
3 tablespoons nutritional yeast (available at health food stores)
Salt and pepper, to taste
Water

Soak kelp noodles in very warm water until soft.

In food processor, process pesto ingredients until smooth and creamy.

Pour sauce over noodles, add vegetables and toss until noodles are well coated. Sprinkle with nutritional yeast and serve. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 330 calories, 28 g fat, 3 g saturated fat, no cholesterol, 250 mg sodium, 16 g carbohydrate, 7 g fiber, 3 g sugar, 6 g protein

QUINOA SALAD
Kokua Market

2 cups water
1 cup quinoa
Pinch salt
1/4 cup fresh chopped herbs of choice, such as basil, rosemary or thyme
2 cups kale leaves, torn
1/2 cup shredded carrot
1/4 cup shredded cabbage
1/4 cup toasted almonds or sunflower seeds
2 tablespoons fresh chopped herbs, such as basil or cilantro
» Dressing:
2 tablespoons olive oil
1 tablespoon Meyer lemon juice or light vinegar
1 tablespoon Bragg’s or tamari

In medium pot, bring water to boil, add quinoa, reduce heat to low; cover and cook 15-20 minutes until quinoa is cooked and fluffy. Add salt and fresh herbs and cool.

In a large bowl, toss quinoa with kale, carrots, cabbage, almonds or sunflower seeds and herbs. Cool in refrigerator.

Just before serving, mix dressing ingredients and toss with salad. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 290 calories, 14 g fat, 1.5 g saturated fat, no cholesterol, 250 mg sodium, 35 g carbohydrate, 5 g fiber, 1 g sugar, 9 g protein

Long Rice Noodle and Vegetable Salad with Tropical Fruit Chef Ori Ann Li 3 bunches long rice noodles (glass noodles) 1/4 cup thinly sliced cabbage Salt, to taste 1/2 cup sliced bamboo shoots 1-1/2 carrots, thinly sliced 1 (20-ounce) block firm tofu, cubed 1/4 cup almonds, halved and lightly roasted 2 tropical fruits of choice, skin removed and thinly sliced 6 sprigs cilantro, chopped 1-1/2 teaspoons sesame seeds >> Dressing: 2 teaspoons tamari or 1 tablespoon vegetarian mushroom sauce (available at health food stores) 2 teaspoons rice vinegar 1-1/2 teaspoons sesame oil 1/2 teaspoon maple syrup Pepper, to taste Soak rice noodles 10 minutes and cook in boiling water 2 minutes. Drain and set aside. In bowl, add salt to cabbage, mix well and let sit several minutes. Discard salt water. Combine cabbage, bamboo shoots, carrot, tofu, almonds, fruit and sesame seeds. Mix in rice noodles. To make dressing, in small bowl, combine tamari, vinegar, sesame oil, maple syrup and black pepper. Mix well and add to salad. Add in cilantro and toss well. Serves 4.

More Hawaiian Electric Co. recipes are available at www.hawaiianelectric.com.