Pick up these healthy foods the next time you're at the supermarket.
Looking to make healthier lifestyle choices this year? You’re not alone. The start of every day is a chance to embrace new, healthier eating habits. However, some diets can be difficult to sustain, especially if you’re tempted by Hawaii’s diverse, delicious local foods at every turn.
Not to worry. There are plenty of healthy choices to be made by incorporating locally grown produce and readily available ingredients from Korean, Hawaiian, and other types of cuisine into your home cooking. Visit kp.org/foodforhealth for articles and recipes, then pick up these healthy foods the next time you’re at the supermarket:
Watercress
Dark green in color, with a slightly peppery flavor, watercress is low in calories but rich in nutrients such as vitamin K and antioxidants. It also contains calcium, magnesium, potassium, and phosphorus, which are important for bone health; vitamin C, which boosts the immune system; folate, vitamin E, and other essential nutrients.
Watercress is delicious tossed in a stir-fry or soup. Try this early spring vegetable soup.
Kimchi
Thanks to the influence of Korean culture in Hawaii, kimchi is found in most local supermarkets. This spicy, sour fermented cabbage is a probiotic food, full of good gut bacteria known as lactobacilli, which has many benefits to your digestion and immune system. The common ingredients in kimchi, including cabbage, garlic, ginger, and red pepper, have anti-inflammatory and antioxidant properties that help fight disease.
Kimchi is excellent eaten on its own or as a side to dishes like kalbi and bulgogi. Try bibimbap over brown rice for a healthy, balanced meal.
Taro
Taro was a staple in ancient Hawaiians’ diets, for good reason. It’s a nutrient-rich food high in fiber, Vitamins A, C, E, B6, and folate, magnesium, iron, zinc, and potassium. As many locals know, taro must be cooked before eating; if consumed raw, it causes itchiness and irritation in the mouth and throat.
In Hawaii, taro is most commonly steamed, mashed, and served as poi. Substitute poi for white rice when eating Hawaiian food such as kalua pig, poke, or lau lau to get more nutrients. You can also try baking thinly sliced taro for a healthier take on potato chips.
Fresh fruit
In Hawaii, we’re lucky to have access to many different types of fresh, locally grown fruit such as papaya, mango, banana, lychee, and pineapple. Some of these fruit may be as close as your own backyard!
Papaya, mango, lychee, and pineapple all contain fiber, Vitamin C, and antioxidants. Bananas are also a great source of fiber, potassium, and magnesium, which are great for heart health.
Chop up a variety of fresh fruit and mix them together with some lime or lemon juice for a colorful fruit salad. Eat them for breakfast with cottage cheese or yogurt.
Incorporate more of these local superfoods into your diet for a healthy and delicious twist!