It's a Wrap!
When it comes to healthy snacking, Kim Johnson offers this piece of advice: Get fresh fruits and vegetables and make it conveniently accessible (washed and ready to eat) for everyone in the family at all times. “That’s just as easy as grabbing a packaged snack,” she explains.
Johnson, who serves as president and CEO of Kokua Hawai‘i Foundation, which she co-founded with husband Jack in 2003, has been an advocate for environmental education, including its ‘Āina in Schools program.
“It’s all about healthy eating, growing your own food, connecting kids back to their land and waters that produce their food, and teaching them about eating close to the source,” says Johnson. “Our definition of close to the source is not only local, but also things that are minimally processed.”
As for healthy meals, Johnson, a mother of three, suggests making it a priority by putting the time and energy toward it.
“Feeding your family is an important thing, so we shouldn’t take shortcuts,” she says. “We should spend the time and do it right.”
Here, she shares one of her favorite family recipes incorporating vegetables harvested from the Kokua Learning Farm in Hale‘iwa, such as lu‘au leaves from the kalo, carrots, eggplant and ‘uala (Hawaiian sweet potato).
“I like it because you can really throw anything into the lau lau,” says Johnson, noting that she also gets fresh produce delivered through a farm box subscription. “You can put meat if you want, but I like the veggie one because you can just kind of see what you have in your garden, chop it, dice it and throw it in, and it always comes out great.
“The kids love it. I put a little butter in there and Hawaiian sea salt ... steam the lau laus and serve it over coconut rice, and they’re happy.”
For more healthy recipes, visit kokuahawaiifoundation.org (click on Gallery and search the ‘ĀINA Cooking for Change virtual cooking series).
Kōkua Learning Farm Veggie Lau Lau Inspired by Gigi Cocquio of Hoa ‘Āina o Mākaha (makes 8 lau lau)
INGREDIENTS:
• 16 lū‘au leaves (leaf of the kalo plant)
• chopped kalo stems (optional)
• 3 cups chopped ‘uala (sweet potato), approximately 1 large ‘uala
• 2 cups chopped carrots, approximately 6-8 small carrots
• 2 cups chopped celery, approximately 5 celery stalks
• 1 1/2 cups diced onion, approximately 1 medium-sized Maui sweet onion
• Hawaiian sea salt, one pinch per lau lau • 4 tablespoons butter
• 1 1/2 cups coconut milk, fresh preferred but canned is fine, too
• tī leaves, deboned (3 per lau lau) or aluminum foil
Rinse and pat dry the lū‘au leaves, cut off the stem and lay flat. All parts of the kalo plant can be eaten so peel the outside of the stem and cut into 1/2-inch pieces to add to your filling as well.
Wash, peel and cut the other veggies for the filling (‘uala, carrots, celery) into 1/2-inch cubes. You can add other veggies like cabbage, kalo, ‘ulu or eggplant, too. Just make sure they are fresh and locally grown! Dice the onion into slightly smaller pieces than the rest of the veggies.
Assemble the lau lau by placing two lū‘au leaves (more if your leaves are small) flat and adding the filling in the middle. Add approximately 1 cup of filling per lau lau ... this is the creative part so have fun layering in your veggies. Flavor by adding a pinch of Hawaiian sea salt, 1/2 tablespoon of butter and 3 tablespoons of coconut milk into each lau lau. Wrap in tī leaves (3 per lau lau) or aluminum foil. Secure tī leaf wrap with cotton string if needed. Steam in a deep pot on the stove for 2-3 hours or about 1 hour in a pressure cooker until nice and tender. Remember to check periodically to ensure water is still in the bottom and hasn’t boiled out.
Coconut Rice (makes 8 servings) INGREDIENTS:
• 4 tablespoons butter
• 1 1/2 cups diced onion, approximately 1 medium-sized Maui sweet onion
• 1/4 teaspoon cardamom
• 2 teaspoons Hawaiian sea salt
• 2 teaspoons sugar
• 2 1/2 cups jasmine or basmati rice
• 1 1/2 cups coconut milk, fresh preferred but canned is fine, too
• 3 1/2 cups water (or you can do chicken broth for more flavor)
In a skillet, melt butter and cook onions slightly, until translucent. Add cardamom, salt and rice to the onions, and cook for 3-5 minutes to get flavors melding. Add coconut milk and sugar, and cook for 2 or 3 more minutes. Remove from the skillet and transfer to a rice cooker. Add water (or chicken broth) and cook. Taste and add a little more salt at the end if needed.
*If you choose to cook on the stove, bring the liquid to a boil, then reduce heat and simmer for 15-20 minutes.
Enjoy!