A Fruity Summertime Smoothie

Diana Helfand
By .(JavaScript must be enabled to view this email address)
Wednesday - July 11, 2007
| Share Del.icio.us

Local to da max is how Kahuku resident Lia Nakasone describes herself, and it shows in her enthusiasm, caring and dedication to her job. Lia, who was born and raised in Hawaii, has been working at the Gazebo restaurant at Macy’s in Windward Mall for the past 10 years, and says it keeps her young.

She has been married for 17 years to her husband Todd, who works at Meadow Gold Dairies. They have two sons: Nakoa, age 17, a junior at Kahuku High School and a football player; and Punahele, age 5, who attends Kahuku Elementary School and loves bike riding.

Fishing at Hauula Beach is one of their favorite pastimes, and they especially enjoy entertaining family and friends; big fish fries with plenty of poi are one of their specialties. They also like to eat out, and go to the movies. This recipe is dedicated to the Nakasone family.

Yogurt is a fermented dairy product produced by adding lactic bacteria to milk. It is thought to have originated in Bulgaria, where it is eaten on a regular basis and an unusually high number of people live to be more than 100 years old. It is a traditional food in several parts of the world, including Greece, Turkey, India and Mongolia.

Yogurt is made with milk by adding fermenting agents that transform part of the main sugar in milk (lactose) into lactic acid. The milk coagulates once a sufficient amount of lactic acid has been produced. Once the yogurt has fermented for the needed amount of time, it is chilled to stop the bacteria from fermenting it any further. Commercially prepared yogurt is firmer and less likely to

secrete whey (a yellowish liquid that often is seen on the top of natural yogurt). Yogurt varieties include firm yogurt, stirred yogurt, frozen yogurt and yogurt drinks.

Yogurt is an excellent source of protein, calcium, phosphorus, potassium and vitamins A and B. The nutritional value of commercially prepared yogurt varies greatly in terms of fat, carbohydrate and calorie content. It is credited with various medicinal properties, and is said to promote longevity when consumed on a regular basis (still unproven scientifically), and benefit the digestive system. It may also be a cancer preventative and may alleviate insomnia when consumed just before bedtime. Yogurt is more digestible than milk, as it dissolves in the stomach faster, and contains bacteria that make lactose easier to digest.

Try this refreshing and nutritious smoothie to cool down on a hot summer day. It’s a favorite with keiki and provides good servings of fresh fruit.


* 1/2 cup orange juice
* 1 kiwi, peeled and sliced
* 1/2 cup fresh or frozen blueberries
* 1/2 cup fresh strawberries, washed well, stemmed and cut in half
* 1 cup vanilla nonfat yogurt
* 1 cup ice cubes (add more or less depending on desired thickness)
* mint sprig, for garnish

In blender container, place orange juice, kiwi and berries; pulse to blend. Add yogurt and pulse. Add ice cubes a few at a time until blended and of desired thickness. Pour into glasses and garnish with a mint sprig.

Makes four servings.

Approximate Nutrition Information Per Serving:

Calories: 160 Fat: 1 gram Cholesterol: 2 milligrams Sodium: 50 milligrams

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

E-mail this story | Print this page | Comments (0) | Archive | RSS Comments (0) |

Most Recent Comment(s):

Posting a comment on MidWeek.com requires a free registration.



Auto Login

Forgot Password

Sign Up for MidWeek newsletter Times Supermarket



Hawaii Luxury

Tiare Asia and Alex Bing
were spotted at the Sugar Ray's Bar Lounge