Healthy Foods for a Luau Party

A luau is a traditional Hawaiian celebration or party, usually accompanied by live music and traditional island foods like poi, kalua, opihi and haupia. Luau or Hawaiian-themed parties are popular in the United States, particularly during the warm summer months.

Traditional Hawaiian luaus require extensive preparation, including digging a pit to roast a whole pig and gathering fresh fruits, vegetables and seafood, and some of the foods are high in fat. There are plenty of foods that you can use for your next luau-themed party that are low in fats and heart healthy.

Pineapple
Hawaii is the country's leading producer of pineapples thanks to its warm, tropical climate.
A 1/2-inch thick slice of pineapple (roughly 56 g) contains no fat or cholesterol, only 1 mg of sodium, 7 g of carbohydrates, 1 g of dietary fiber and only 28 calories. Pineapple is also rich in vitamin C and contains a mixture of enzymes called bromelain. These enzymes are proteolitic enzymes which helps break down proteins If eaten during or after meals which aids in digestion. Bromelain has also been shown to block the production of kinins (proinflammatory compounds).
Use pineapples as table centerpieces, serve it in a fruit salad or grill slices for a light dessert.

Salmon
Salmon is low in calories in fat and rich in protein and omega-3 fatty acids necessary for many body functions. A 4-oz. serving of salmon contains 262 calories and 30 g of protein. Lomi salmon, also known as lomi-lomi salmon, is a common Hawaiian side dish made by cooking salmon in a heart-healthy blend of tomatoes, onions and traditional herbs. Salmon also holds up well to grilling.

Pork
Pork, also known as the other white meat, can be a healthy source of protein depending on the cooking method used. Serve it at your next Hawaiian-themed party to mimc the roasted pig served at authentic luaus. Use a dry rub on lean pork loin before grilling, or marinate chunks of pork for shish kebobs.A 4-oz serving of pork loin contains 188 calories and 4 g of fat.

Sweet Potatoes
Traditional luau parties include Hawaiian sweet potatoes that are purple on the inside and not as sweet as the sweet potatoes normally seen in the stores. Sweet potatoes are rich in complex carbohydrates and dietary fiber, and contain high levels of vitamins A, C and B6 as well as beta carotene.
Use chunks of sweet potato on shish kebobs or in a salad, or grill them for a simple side dish.

Sources:

Ethnic Foods of Hawaii By Ann Kondo Corum (2000). Bess Press, 2000. ISBN 1573061174, 9781573061179
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