The Electric Kitchen: Low sugar can still be ono

About 142,000 people, or 12% of the population in Hawaii, live with diabetes. There is no magic diet to regulate it, but you can find the right balance to control blood sugar levels while still enjoying tasty meals.

The American Diabetes Association offers these tips to help manage sugar levels:

>> Eat whole, unprocessed foods rather than processed foods, which will help limit added sugars and refined grains

>> Eat nonstarchy vegetables

>> Drink water instead of sugary drinks or diet soda

>> Try low-carb, vegetarian and Mediterranean diets, shown to have a positive effect on managing sugar levels

To learn more, visit diabetes.org or call the association’s Hawaii office at 947-5979. This week, we share a few flavorful recipes as inspiration to cook with less sugar.

PARMESEAN ROASTED CAULIFLOWER

By Hawaiian Electric Co.

• 7 cups cauliflower florets
• 2 tablespoons olive oil
• 1 cup panko (Japanese breadcrumbs)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 cup grated Parmesan cheese

Heat oven to 425 degrees. Line a baking sheet with foil; set aside.

In large bowl, add cauliflower florets and olive oil. Stir until fully combined. Add panko, garlic powder, salt and Parmesan cheese. Stir until fully coated.

Spread on baking sheet. Bake 20 minutes, then stir and bake another 10 minutes. Serves 6.

Approximate nutritional information, per serving: 150 calories, 7 g fat, 2 g saturated fat, 5 mg cholesterol, 400 mg sodium, 17 g carbohydrate, 3 g fiber, 3 g sugar, 6 g protein.

ALL FRUIT APPLE AND PEAR TART

By Hawaiian Electric Co.

• Nonstick cooking spray
• 1 (9-inch) premade pie crust
• 2 cups thinly sliced sweet apples (like Honeycrisp), skins removed
• 2 cups thinly sliced ripe pears
• 1-1/2 teaspoons ground cinnamon
• 2 tablespoons lemon juice
• 1/4 cup unsweetened applesauce
• 1/2 cup raisins
• 1 tablespoon cornstarch

Heat oven to 350 degrees. Coat 9-1/2-inch round tart pan with nonstick spray. Press pie crust into pan, folding down edges. Refrigerate until ready to use.

In large bowl, mix apples, pears, cinnamon, lemon juice, applesauce, raisins and cornstarch. Toss gently to coat evenly. Add mixture to prepared crust. For a refined look, layer slices in a pattern.

Bake 35 to 40 minutes, or until edges are golden brown. Cool completely, then serve. Serves 8.

Approximate nutritional information, per serving (assumes flour dough crust): 360 calories, 19 g fat, 4 g saturated fat, no cholesterol, 110 mg sodium, 45 g carbohydrate, 2 g fiber, 15 g sugar, 3 g protein.

SALMON “BRUSCHETTA”

By Hawaiian Electric Co.

• 4 (6-ounce) salmon fillets
• 1 teaspoon dried oregano
• Kosher salt, to taste
• Freshly ground black pepper, to taste
• 2 tablespoons extra-virgin olive oil, divided
• 3 cloves garlic, minced
• 2 shallots, minced
• 3 cups halved cherry tomatoes
• Juice of 1/2 lemon
• 1/4 cup thinly sliced basil
• Freshly grated Parmesan cheese
• >> Balsamic glaze (optional):
• 1/2 cup balsamic vinegar
• 1/2 cup honey

>> To make glaze: In a small saucepan over medium heat, add balsamic vinegar and honey and simmer until reduced by half; set aside.

Season salmon with oregano, salt and pepper.

In a large skillet over medium heat, add 1 tablespoon olive oil. When oil is shimmering but not smoking, add salmon skin-side up and cook until deeply golden, about 6 minutes. Flip and cook 6 minutes, until salmon is opaque and flakes easily. Transfer to a plate.

Add remaining tablespoon olive oil to skillet, then stir in garlic and shallots. Cook until garlic is fragrant, about 1 minute. Add tomatoes and season with salt and pepper. Cook, stirring frequently, until tomatoes just begin to burst. Remove from heat and squeeze lemon juice on tomatoes.

Serve salmon with tomato mixture spooned on top. Garnish with basil and Parmesan, then drizzle with balsamic glaze, if using. Serves 4.

Approximate nutritional information, per serving (not including salt to taste, glaze or Parmesan cheese): 450 calories, 30 g fat, 6 g saturated fat, 95 mg cholesterol, 115 mg sodium, 7 g carbohydrate, 2 g fiber, 4 g sugar, 36 g protein.

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