Cutty’s Healthy Eating Tips

Sam Choy
By Sam Choy
Wednesday - March 18, 2009
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We’re eating healthy on the show this week with Cutty Cutler of OC-16’s Cookin’ with Cutty.


Theme: We’ll take a traditional local Hawaiian dish and substitute healthy, organic ingredients:


* brown rice
* olive/grapeseed oil
* turkey bacon/turkey sausage, chopped
* organic eggs (whites only)
* carrots, chopped
* Maui onions, chopped
* garlic, minced
* ginger, minced
* salt and pepper/seasoning
* lettuce leaves
* cilantro, chopped
* Braggs Liquid Aminos, to taste

In a cooking pan, with grape-seed oil, cook garlic, ginger, carrots and bacon until softened. Add the egg whites and keep mixing, then add the brown rice and season with salt and pepper. Add the chopped Maui onions and a little Braggs Liquid Aminos for taste, and a little cilantro for taste and color.

Serve with lettuce leaves.

CUTTY’S FOOD FACTS: Brown Rice vs. White Rice:

* Environmentally friendly - less processing
* Whole food/no processing - maintains essential oils
* More easily digested
* Still has bran, natural fiber, healthier cholesterol levels
* USA rice: Feds say synthetic nutrients added back into white rice with powder
* White rice is mostly carbohydrates, which break down into sugar

Turkey Bacon vs. Pork Bacon:

* Lower in saturated fat and fewer calories
* Turkey is leaner than pork Egg Whites:
* Fat and cholesterol free
* Very low in calories
* Very high in protein Maui Onions:
* Grown year ‘round in the Kula region in rich volcanic soil, making them sweeter than other onions
* The less cooked the better tasting
* Second most important horticultural crop behind tomatoes
* Onions are used in Chinese medicine for coughing, bacterial infections, breathing problems.
* Stomach cancer rates are half regular rates for those who consume lots of onions.
* Part of the lily family, like garlic, chives, leeks.
* There are around 600 varieties of onions


* Known as the “Miracle Food,” medical studies have proven it can:

Lower cholesterol Prevent blood clots Reduce blood pressure Help prevent cancer Protect against bacterial fungal infections

Grape Seed Oil vs. Olive Oil:

* Higher in vitamin E
* Highest amount of good fat
* Withstands higher heat than virgin olive oil
* Olive oil is better as a condiment or salad dressing ingredient

Braggs vs. Soy Sauce:

* A healthy alternative to soy and tamari sauce
* No table salt or preservatives are added; lower in sodium
* Liquid protein with 16 different amino acids - the building blocks of life
* Humans produce 10 of the 20 aminos found within protein; the rest must come from our food and supplements.


Theme: We’ll make an all-natural energy drink from fresh, locally grown fruits.

* bananas
* pineapple - Maui Gold
* papaya
* soy milk
* orange juice
* protein powder
* blueberries
* strawberries Blend any combination of the above ingredients to make your favorite smoothie.


* High in electrolytes - a substance which helps conduct electricity of produce energy
* Bananas are rich in potassium which regulates blood chemistry
* The fiber in bananas can help to lower cholesterol and ease constipation
* Bananas can help to sooth an upset stomach

Maui Gold Pineapple:

* Triple the vitamin C of any other pineapple
* High in phytonutrients, cancer and disease-fighting enzymes
* Effective in curing constipation or irregular bowel movement because it is rich in fiber Papaya:
* Aids in digestion because it contains an enzyme called “papain”
* Anti-inflammatory - Reduces muscle and joint aches and pains
* Helps prevent heart disease, throat disorders and skin disease
* Papaya is a rich source of anti-oxidant nutrients such as beta-carotene
* Skin of unripe papayas good for jellyfish stings and open wounds
* Natural sugars are a form of predigested food which boost energy

(Watch “Sam Choy’s Kitchen” Saturdays at 6:30 p.m. on KHNL News 8.)

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