Hui 'Ehā is creating a digital book about sustainable gardening practices in Hawaii. The book will provide information on planning, establishing, and maintaining a garden, as well as instructions for growing common fruits and vegetables. It will emphasize traditional Hawaiian concepts like taking care of the land. The goal is to help the community become more sustainable by growing their own food from garden to table.

1. E Ho‘ohuli Ka Lima I LaloTurn the hands down
From Garden To Table

2. Hui ʻEhā
Purpose and Mission
Aloha, we are Hui ‘Ehā. The purpose of our Hui is to create a digital sustainable garden book.
Our book titled, “E Ho‘ohuli Ka Lima I Lalo” comes from the Hawaiian ‘Ōlelo No‘eau.
E Ho‘ohuli Ka Lima I Lalo, means turn the hands down, so when the palm of hands are faced down they are
occupied and productive.
Traditional Hawaiian mahi ‘ai practices are taught with the concept of taking care the land and the land will take
care of you.
Our Hui wants to take that mentality of thinking and provide the community with the beginning steps of being
sustainable and taking advantage of garden to table.
2

3. Student Sustainability Coalition of Hawaii
“We envision fully sustainable, green and thriving campuses
for a perpetual living connection between these islands and
their people.”
Many of the shared values of the SSCH go hand in hand with
our project, specifically the values of accountability and
place-based. By promoting composting, our book stresses
taking accountability for the waste we produce, and finding
a more earth-friendly use for it.
3

4. Table of Contents
● GettingStarted
-Planningyourgarden
-ExtraTips/RaisedGardenBeds
● BreakingGround
-Soil
-Compost
-Mulch
● GoingLocal
-HawaiianMoonphases
-RatlungWorm
-TaroBasics 4
● FRUITS/VEGETABLESandRECIPES
-Banana
-SweetPotato
-Taro
-Lettuce
-Tomatoes
-Cucumbers
-Papaya
-Carrots
● Finale
● Credits/Citations

5. 5
Hi there!
Did you know that helping to make a difference in the world can be as
simple as growing your own garden? Growing your own food, benefits your
health by providing rich nutrients in your food, helps our eco-system by
producing extra oxygen for the atmosphere, and a great way to save money. In
this book we will teach you how to plan for your garden, and give tips on how
to grow fruits and vegetables and maintain your garden.

6. Like anything, spending time at the beginning to develop a plan for your garden will help
serve as a guidepost as you set about creating your garden dream.
Some things to consider in your plan are:
You need lots of sun for a vegetable garden (at least 6 hours of direct sunlight each day).
Before you finalize your location choice, take a couple of days to observe how the sun “visits”
your space during the day and make sure there’s enough sunlight to help your veggies grow.
Where are you going to get the water? Rainy days take on new meaning as they help with the
watering needs of your garden. It’s likely, though, that you will need to supplement Mother
Nature’s watering efforts with some of your own. Setting up your garden close to an
accessible source of water will provide an extra measure of convenience for you as the season
progresses.
Planning your Garden
Where’s the Sun?
6

7. Even the smallest of spaces can become a great place for the start of your veggie gardening
“career.” Growing in containers is a good option for those who live in apartments, and growing
veggies such as beans and peas that can climb upwards on walls can help you squeeze lots of
gardening into a small area. And if you have a lot of available space, you might want to think
about a “more than one year” plan for how your garden will develop over time.
Much of the success of your gardening efforts will depend on your soil’s quality. A simple way to figure
out the type of soil that you have in your garden is to scoop a handful of soil and give it a squeeze. If you
have sandy soil, it will be crumbly and won’t hold its shape in your hand; sandy soils don’t retain much
moisture. If you have clay soil, it will form a lump when you squeeze it; clay soils get sticky when wet and
turn very hard when dry. Loam, the ideal garden soil, will form into a ball when you squeeze it but will
break apart easily. To improve any soil – sand, clay or loam – add compost. Not only will it provide a
nutrient boost but it will improve the texture of your soil.
What’s the quality of your soil?
How much space do you need?
7

8. Plants to Grow with Kids. The
following plants are very easy to
grow—ideal for planting with kids:
Radishes
Basil
Dill
Parsley
Kale
Potatoes
artichokes
Pumpkins
Zucchini
Watermelon
Although most vegetables require full
sun, the following food plants will
tolerate part shade:
Beets
Kale
Lettuce
Parsnips
Spinach
Radishes
Garlic
Peas
Parsley
Rhubarb
8
Every Vegetable Garden Should Include: By all means experiment,
but the following food plants are very easy to grow and are great for the novice gardener:
Tomatoes Beans Carrots Lettuce
Basil Peas Garlic

9. Vegetablesthatshouldbe
startedasseedlingsindoorsor
purchasedfromagardencentre
asSeedlings:
● Tomatoes
● Broccoli
● Cabbage
● Eggplant
● Squash
● Peppers
Vegetablesthatcanbe
startedfromseedplanted
directlyinyourgardenbed:
● Beans
● Peas
● Lettuce
● Carrots
● Spinach
Warm-seasonCropsThefollowing
vegetablesthriveinheatand
shouldbeplantedwhenthesoil
warmsup—thatis,lateinthe
spring.
● Tomatoes
● Okra
● Peppers
● Eggplant
● Squash
● Basil
Cool-seasonCrops.The
followingvegetablesdo
bestbeforeitgetsreally
warminsummer.Theyshould
beplantedintheearly
spring.
● Peas
● Radishes
● Lettuce
● Spinach
Here are some helpful tips to keep in
mind as you plan for your garden:
9

10. Wanttostartagarden,buthavelimitedspace?Tryaraisedgarden-bed!
10
1. Begin by choosing a good location where your
plants can thrive and have a good amount of
sunlight
2. Assemble the bed. A lot of hardware stores carry
pre-made ones that are easy to put together. You
can also try using a wooden pallet, or using
wood of our own
3. Lay down a weed barrier inside of the box.
Newspaper is a good and simple one to use. Lay
down 2 bags of compost on top of the
newspaper
4. Mix your soil. Mix 1 bag of fertilizer for every 2
bags of compost.
5. Divide your box using string, and plant your
seeds.
There are a lot of benefits of using a garden bed like eliminating
weeds, maximizing water efficiency, and even good drainage.
Here are 5 simple steps you can take to build your own garden bed.
Garden-Bed Ideas

11. 11
Breaking Ground
Tipsonsettingasolidfoundationforyour
garden

12. WhatisSoil?
Soil is a combination of many
materials including:
• Particles of rocks and minerals;
• Decaying and decomposed (humus
or compost) organic matter.
• Living organisms including
microscopic bacteria and fungi as well
as larger creatures such as
earthworms.
• Air and water. A good quality soil is a
balanced combination of all of the
above materials.
TheRealDirtOnSoil
Many of us take soil for granted. More often than not, we call it “dirt,” and we don’t think of it as
anything more than the ground we walk on, and the place in which our plants grow. The real secret to
having a great garden is to pay attention to the quality of the soil. For a plant, it’s the soil in which it lives
that most strongly affects its life and growing abilities. Paying attention to the quality of your soil will pay
off when your garden yields a bountiful harvest. So let’s dig into the soil and learn more about the properties
and how to improve it for your plants
SoilTexture
Soils contain a mixture of
different-sized mineral and rock
particles. The texture and physical
properties of a soil are affected by the
size of its rock and mineral particles.
The soil’s description is based on the
most abundant sized particles present.
Sandy soil is composed of large
particles which allow for lots of space
between them. Water drains very
quickly through sandy soils, often
taking valuable nutrients with it. 12

13. SoilStructure
A soil’s structure reflects how its’ particles
hold together. Soil structure is described by
words such as crumbly, clumpy and loose.
Good soil structure means that the soil has a
loose, crumbly appearance. The spaces
between the clumps allow water to be
absorbed into the soil and any excess to
drain away. Soil with a good structure
retains water and nutrients while allowing
for good aeration. Roots and soil organisms
are able to move through the soil easily,
improving aeration and allowing roots
access to nutrients.
FeedingSoil(andPlants)
A fertile soil is comprised of both macro and
micronutrients, plants require both to thrive. The
macronutrients include nitrogen (N), phosphorous (P),
potassium (K), calcium (Ca), magnesium (Mg) and
sulphur (S), and they provide the main nutrients for
plants.
The first three - N, P, K - are the elements most
consumed by the plants. Each element provides specific
benefits including leaf and stem growth (N), root
growth (P and K), flower and fruit development (P) and
overall vitality (K).
Plants need micronutrients, also called trace elements,
such as iron (Fe), magnesium (Mn), copper (Cu) and zinc
(Zn). Their presence in very small quantities is essential
for plant life. The balance and level of these
micronutrients is critical as excesses are harmful to
plants. Compost provides a balanced supply of these
micronutrients, and most soils contain these
micronutrients in adequate amounts.
Soil,Soil,Soil!Whyisitsoimportant?
13

14. Composting
Thingstowatchoutfor:
Fruits and vegetables may attract
flies, so it is best to keep your
compost outdoors. Avoid adding
meat or dairy, or pet waste. Mix
regularly to help aerate.
14
Composting is a form of recycling that involves collecting organic matter that one would normally throw out
and combining it in a bin or container. The resulting mulch makes a great natural fertilizer. This is a great way
to both cut back on the waste you throw away and add much needed nutrients to your soil.
Thingstoinclude:
Vegetable peelings, fruits, tea bags,
grass clippings, dead flowers,
cardboard egg boxes, egg shells,
leaves.
HowdoIknowit’sready?
Finished compost will resemble a dark soil in your bin. Use as fertilizer in your home garden

15. Whattodo
1. Layer the waste matter for composting: The bottom layer (drainage layer)
should be about 2 cm deep and contain dry matter like leaves, hay and dry
stalks.
2. A 20 cm layer of plant matter: kitchen and garden waste.
3. A 5 cm layer of manure or other animal fertilizer. If you do not have any
manure, you can use lime or ash.
4. Finally, 2 cm of soil or mature compost. You will need to water the
compost heap as you work: water speeds up the fermentation process. Keep
on adding layers in this order until your container is full. The compost heap
should be about one metre high. Don’t forget to keep watering.
5. When you have added the last layer, cover with, dry grass or a damp cloth
to keep the heat and moisture in. Water one last time.
TIPS:
Don’t forget about it.
Keep your compost heap moist.
Turn the heap once a week to make sure everything decomposes at the same speed.
It takes 90 days to several months to make organic compost, depending on the temperature and humidity. Organic compost
should be dark brown, with a soft, crumbly texture and pleasant earthy smell.
15
HowtoMakeCompost
3waystomakecompost:
On the ground, in a container, or in a pit dug in the ground. If you are using a container, it is best to poke a few
small holes to allow water to drain. Whichever method you choose, you will need to follow these instructions:

16. Tip:
One precaution to take is to not use any
trimmings from plants with ripe seeds as those
too can grow along with your desired growing
plants.
16
Mulch
WhatisMulch?
Mulch is a good insulator that can be used
to help control the temperature around
your plants. In addition there are many
other benefits that come with using
mulch like fighting off plant diseases, and
increasing root growth.
Howisitmade?
Making mulch is as easy as collecting as plant
trimmings, grass clippings, leaves, bark, and
many more. Once collected, you can trim down
the bigger clippings and trimmings as needed,
then lay them around in beds, as evenly as
possible. Be sure to not overwater areas with
fresh water which can lead to molding.

17. 17
Going Local
ExtraTipsandPrecautionstotakeinHawai’i

18. 18
Follow this link to view Kamehameha’s active moon calender
http://www.kamehamehapublishing.org/_assets/publishing/multimedia/apps/mooncalendar/index.html

19. Rat Lungworm
One of the unique challenges facing produce here on Hawaii is a disease called
Angiostrongyliasis, commonly known as Rat Lungworm.
Rat Lungworm is a disease normally carried by rats. However, the parasite is carried by
the rat feces, which is transferred to slugs, frogs, and other animals who may then track
the parasite onto your produce.
Ingestion of contaminated produce can cause eosinophilic meningitis, and can range
from having no symptoms to severe brain and spinal cord damage.
19

20. Preventing Rat Lungworm
The main cause of Rat Lungworm is accidentally ingesting part of of a snail or slug
with your produce. It is not confirmed whether or not the slime trails these animals
leave on plants also carries the disease.
The best way to ensure your crops are safe is to thoroughly wash any produce prior to
consumption, inspecting leaf by leaf. You may also want to try eliminating snails, slugs
and other pests around your garden.
20

21. Taro Basics
21
Taro is an important staple in Hawaii, and throughout the pacific Islands. There are about 300
named varieties of Taro, but not all of them are edible. Later on we’ll talk about how to plant them,
but here are some important precautions to remember about Taro.
Most edible taro have
needle-like crystals (oxalic
acid) that can cause itchiness.
Taro needs to be thoroughly
cooked in order to dissolve
them.
If consuming the leaves,
they too also need to be
cooked thoroughly.
Remember to remove
the stems and fibrous
veins from them.
If you get unlucky: Externally, wash
or rinse area with a solution of cold
water and salt or baking soda.
Follow with anti-itch cream. Or
internally, rinse mouth with a baking
soda and rinse with cold water.
Bun Long taro can usually
be used for recipes that
need less cooking time. This
taro has a distinctive reddish
dot on the leaf where it
meets the sem.

22. PLANTS
22

23. Banana
23
Culturing:
Growing bananas does not take much effort. A banana
plant takes about 9 months to grow up and produce a
bunch of bananas. Bananas also work well to block
sound from your property. Bananas are about 90 percent
water, making them a good choice for sound blockage.
Bananas will grow from a keiki to mature fruiting plant
in less than a year.
Planting:
First you need to make sure that you can grow bananas where you are.
You need a tropical or warm subtropical climate. Bananas can handle
extreme heat (if they have enough water), but they don't like it. They can
handle cool weather for a short while, but they don't like that either. Below
14°C (57F) they just stop growing. You need very rich soil and you need
room so you can plant enough of them together. Bananas need shelter from
wind. You should plant bananas in blocks or clumps, not single rows and
definitely not single plants. Once the tree produces fruit, it should be cut,
dug up then replanted. Usually a young plant will have already started
growing from the mother’s roots and your banana hedge will continue
renewing itself.
Bugs/Pests:
Thrips are the major insect pest affecting bananas,
especially during the dry season. Spraying with
diazinon once a month will control thrips. Other pest
are:Banana Leaf Roller,Fruit Flies,Whitefly,Banana
Root Borer,Fruit Piercing, Moth,Mites, and Sugarcane
Bud Moth.
Harvesting:
Bananas are ready to be picked when they look well
rounded with ribs, and the little flowers at the end are
dry and rub off easily.
They will eventually ripen on the bunch, and those
bananas taste the best. But once they start they ripen
very quickly, faster than you can eat or use them. So
you may as well cut the top hands off a bit earlier and
ripen them on the kitchen bench.
You can also cut the whole bunch and hang it
somewhere if you need to protect it from possums or
birds or other thieves. But then all bananas will ripen at
once! So be prepared.

24. INGREDIENTS:
● 1 1/2 cups all-purpose flour
● 1 teaspoon baking powder
● 1 teaspoon baking soda
● 1/2 teaspoon salt
● 3 large bananas, mashed
● 3/4 cup white sugar
● 1 egg
● 1/3 cup butter, melted
BananaMuffins
Directions:
1. Preheat oven to 350 degrees F (175
degrees C). Coat muffin pans with
non-stick spray, or use paper liners. Sift
together the flour, baking powder, baking
soda, and salt; set aside.
2. Combine bananas, sugar, egg, and
melted butter in a large bowl. Fold in flour
mixture, and mix until smooth. Scoop into
muffin pans.
3. Bake in preheated oven. Bake mini
muffins for 10 to 15 minutes, and large
muffins for 25 to 30 minutes. Muffins will
spring back when lightly tapped. 24

25. INGREDIENTS:
● 2 1/2 cups all-purpose flour
● 2 teaspoon baking powder
● 1/4 teaspoon baking soda
● 1/2 teaspoon salt
● 1 cup bananas, mashed
● 1 cup white sugar
● 2 egg
● 2/3 cup butter, softened
● 1 teaspoon vanilla extract
● 2 cups semisweet chocolate chips
ChocolateChipBananaCookies
Directions:
1. Preheat oven to 400 degrees F (200
degrees C). Grease cookie sheets. Sift
the flour, baking powder, salt, and baking
soda together, and set aside.
2. Cream butter with sugar until light and
fluffy. Beat in eggs and vanilla. Mix in the
mashed bananas. Add in flour mixture,
and stir until just combined. Stir in
chocolate chips. Drop by spoonfuls onto
prepared cookie sheets.
3. Bake in preheated oven for 12 to 15
minutes.
25

26. INGREDIENTS:
● 2 bananas, broken into
chunks
● 2 cups milk
● 1/2 cup peanut butter
● 2 tablespoons honey, or to
taste
● 2 cups ice cubes
PeanutButterbananasmoothie
Directions:
1. Place all ingredients in
a blender and blend
until smooth, about 30
seconds.
26

27. Sweet Potato
27
Culturing:
Although sweet potatoes may be grown on various types of soil, best results
and highest yields will be obtained on soils that are loose, free from rocks,
fairly fertile with a pH of 5.0 to 6.0 and with good drainage. Sweet potatoes
grown in tightly packed or rock filled soils will produce many misshapen
roots. Weeds should be controlled when the vines are young. Once the vines
start crawling, weeds will be shaded out and become less of a problem.
Planting:
Sweet potatoes can be grown throughout the year in Hawaii. A crop will
mature in 4 to 5 months during the warmer and longer day length periods.
During late fall and winter months, the crop will require 5 to 6 months
before it is ready for harvest. The cuttings are made about 8 to 12 inches in
length with all except two or three terminal leaves removed from the vine.
The cuttings are planted at an angle with two thirds of the vine covered
with soil. They are spaced 6 to not more than 12 inches apart in rows set 3
feet apart. Wider spacings tend to produce large, jumbo sized roots.
Bugs/Pests:
Most common pest that attacks sweet potatoes are
weevils, stem borers and spider mites. Insecticides such
as diazinon and malathion may be used to control the
weevil and stem borer. If cuttings are dipped in an
approved insecticide solution prior to planting, this
gives good protection. Sulfur dust or spray will control
spider mites if they become troublesome.
Harvesting:
Sweet potatoes will be ready for harvest from 4 to 6
months after planting date. Plants left to grow more
than 6 months will produce large, jumbo roots. They
also have a greater chance of becoming infested with
the weevils or infected with diseases. The crop should
be harvested with care so as to prevent bruising of the
roots. The vines are cut at the base and removed before
digging which should be done when the soil is dry, to
get clean roots free from any adhering soil. If the
digging must be done in wet soil, the potatoes should
not be washed but left exposed in the rows, or in a
sheltered area, until the adhering soil dries out and is
easily brushed off of the potatoes.

28. DIRECTIONS:
1. Preheat oven to 450 degrees F.
2. Cut the potatoes into thin strips at the desired
thickness.
3. In a small bowl, mix together the olive oil,
paprika, garlic powder, chili powder and onion
powder.
4. Coat the potato strips with the oil/spice mixture
and place on a baking sheet.
5. Bake for 30 minutes (length of time may vary
depending on thickness).
6. Remove from heat and serve warm
SweetPotatoFries
INGREDIENTS:
● 2 large organic purple potatoes
● 2 tbsp olive oil
● 1 tsp paprika
● 1 tsp garlic powder
● 1 tsp chili powder
● 1 tsp onion powder
28

29. DIRECTIONS:
SweetPotatoHaupiapie
INGREDIENTS:
Press-In Shortbread Crust:
● 2 Tbsp sugar
● 1-1/2 cups flour
● 1-1/2 sticks cold butter (12 Tbsp, 3/4 cup)
● (optional) 1/2 cups chopped toasted Macadamia nuts
Okinawan Sweet Potato Filling:
● 1 stick room temperature butter (8 Tbsp, 1/2 cup)
● 1 cup sugar
● 2 eggs, beaten
● 2 generous cups Okinawan sweet potato
● 1/2 cup evaporated milk
● 1 tsp vanilla
● 1/4 tsp salt
Haupia Topping (Coconut Pudding):
● 2/5 cup sugar (about 6-1/2 Tbsp)
● 2/5 cup cornstarch (about 6-1/2 Tbsp)
● 1-1/8 cup water (1 cup + 2 Tbsp)
● 1 can (19 oz) coconut milk (preferably Mae Ploy brand
since it is very creamy)
● 1/4 tsp salt
29
Press-In Shortbread Crust:
Preheat the oven to 325 F. Butter or lightly oil a pan. Combine the sugar and flour. Cut butter
into the flour mixture until sandy. If the butter starts to melt or becomes too soft, place it in the
refrigerator or freezer for a few minutes to cool and then continue. Press the crust mixture
lightly into the bottom baking pan as evenly as possible. Freeze the crust for at least 30 minutes
to firm it before baking. The unbaked crust can be made ahead of time and stored frozen.
Bake at 325 F for 20 – 25 minutes, or until the crust is pale but very lightly browned. Let cool.
Sweet Potato Filling:
Preheat the oven to 350 F. Steaming sweet potatoes whole. When sweet potatoes are cool
enough to handle, peel them and then mash them. Beat the butter and sugar. Mix in the eggs.
Gradually mix in 2 cups of mashed sweet potatoes. Add the evaporated milk, vanilla, and salt.
Slowly increase the mixing level to medium-high and whip the mixture. Pour the filling into the
crust; stop when it fills the crust halfway.Cover the edges of the pie with aluminum foil so that
the edges won’t become overly browned. Bake at 350 F for 30 to 35 minutes, or until a toothpick
comes out mostly clean. Cool.
Haupia Topping (Coconut Pudding):
Mix sugar, salt, and cornstarch in a medium pot. Stir in water and blend well. Add the coconut
milk. Cook over medium-low heat, stirring constantly, until the mixture thickens, but doesn’t
boil. Cool slightly, and then pour the haupia over the pie filling, until it covers the pie and nearly
fills the crust. Use a spatula to smooth the top of the haupia topping.
Refrigerate; the haupia will become solid, similar in texture to Jello and other gelatin desserts.

30. DIRECTIONS:
1. Peel skin, and cut into smaller pieces. Boil
sweet potatoes until softened.
2. Preheat oven to *350F.
3. Mash up. Mix sweet potato together,
combine with the Condensed Milk and and
1/2 cup melted Butter. Refrigerate to set 20
minutes.
4. Roll out your Crescent Dough triangles on a
lined Cookie Sheet. Spoon about a
tablespoon amount of filling and turn dough
over into crescent shape.
5. Bake in oven according to directions on
your crescent dough package.
6. Garnish with Powdered Sugar or
confectioners sugar and serve warm!
SweetPotatoturnovers
INGREDIENTS:
● 6-8 Purple Sweet Potatoes
● 2 cans of Crescent Dough/ similar
favorite dough
● 1 14oz. can sweet Condensed Milk
● 1/2 cup Butter, softened/melted
● Baking Dish
● Cookie Sheet
● Masher Utensil
● Powdered Sugar
30

31. Taro
Culturing:
Taro is an important food crop in Hawaii, the Pacific
Islands, and Asian countries. Upland taro can be
grown throughout the year in Hawaii. It is best
adapted to a warm, moist environment.
Supplemental irrigation is necessary in dry, low
rainfall areas. Taro can be grown under two distinctly
different cultural management systems: upland
(dryland) taro planted in non flooded, rainfed areas,
and lowland (wetland) taro grown in waterlogged or
flooded fields. Much of the taro grown in Hawaii is
wetland taro, but upland taro production is rapidly
increasing.
Bugs/Pests:
Several insects attack upland taro in Hawaii. The most
common and important are the leafhoppers and aphids.
These insects usually do not cause serious damage
unless they are present in large numbers. They damage
the taro plants by sucking sap from the petioles and leaf
blades. Aphids are easily observed on the young leaves.
31
Planting:
Planting materials called "huli" (sets) are prepared from
suckers or main plants. These consist of the upper 1/8-
1/4-inch section of the corms or cormels and the first 10-
12 inches of the petioles. Huli and cormels can be
planted by hand, using hand trowels or "pineapple
planters," to a depth of at least 6 inches in the ground.
Harvesting:
Upland taro is ready for harvest 8-10 months after
planting. As harvest time approaches, the leaves turn
yellowish and the petioles are short, usually less than
2ft long. The corms protrude from the ground. Time
of maturity varies with location, varieties used, soil
fertility, and water availability. The corms should be
thoroughly cleaned, washed, and drained before
storage. Storage under refrigerated conditions will
prolong the life of the corms. Poi taro cannot be
stored for any considerable length of time without
seriously impairing its quality, whether for poi or
table use. Leaves used for luau or laulau can be
harvested at any time during the growth of the crop
and the taro will to continue to grow.

32. TaroRolls
INGREDIENTS:
● 1 ⅓ cup warm water (90 degrees)
● 1 egg
● 1 cup poi or well cooked and
mashed taro
● ½ cup softened butter
● 1 tsp purple food coloring
● 1 cup sugar
● ¼ tsp salt
● 2 ½ tsp dry yeast
● 4 cups flour
DIRECTIONS:
1. Using a table mixer, combine all wet
ingredients; then gradually add the dry
ingredients. ( Adjust the amount of flour
depending on the stiffness of the dough. The
texture should be smooth)
2. Once the dough is smooth, then knead on a
floured surface.
3. Break off pieces of dough to knead and form
into small balls. Place in a greased 9 x 11 pan.
Cover with cloth, place in a warm, dry area
and allow to rise until doubled in size.
4. Bake at 325 degrees for 20 to 25 minutes.
32

33. TaroTapioca
INGREDIENTS:
● 1/2 cup pearl sago/tapioca
(increase to 3/4 cup if you prefer
more tapioca per spoonful)
● 2 cups mashed taro (frozen or
fresh)
● 1 can of coconut milk
(unsweetened)
● 2 cups of water
● 1/2 cup of splenda/or sugar or
condensed milk (traditional
recipes use rock sugar – use it if
you’ve got it)
DIRECTIONS:
1. Remove skin from taro and cut into chunks
2. Add taro to a boiling pot of water and cook until tender
3. Drain excess water and mash with fork until majority of the taro is
smooth (leave chunky bits if you want chunks of taro in the desert)
4. In a separate pot, add tapioca to another boiling pot of water. Boil
for 5-6 minutes, turn off the heat and cover for another 10-15
minutes. Begin checking tapioca after 10 minutes – the tapioca is
done once it has turned translucent (no white center). Drain any
excess water.
5. On low heat, add can of coconut milk and 2 cups of water to the
pot with the taro. Stir the mixture until the taro has “blended” with
the coconut milk and then add tapioca.
6. To sweeten the dessert, get creative with sugar, splenda,
condensed milk, or rock sugar. The sweetness is based on
personal preference so start small, taste, and add more if
necessary! My favorite combination is to use dissolved rock sugar
and condensed milk.
7. If you prefer a soupier consistency, add more coconut milk or
water. 33

34. Tarochips
INGREDIENTS:
● 1 large taro (about 2-3 pounds)
● Salt (Garlic salt, or Cajun Spice)
● Oil for deep frying
● Baking
● Coconut , Canola or Olive oil for
brushing
DIRECTIONS:
Baked Taro Chips
1. Peel the taro, being careful not to remove too much of the taro during the
process.
2. Look for any spoiled spots, such as bruising and discoloration. Remove the
spots away with the tip of the knife.
3. Wash immediately to prevent discoloration and leave them in cool water until
ready to use or refrigerate for up to 24 hours.
4. Slice the taro thinly.Season with garlic salt or salt.
5. Preheat the oven to 350°F. Line baking sheets with foil and coat with cooking
spray.
6. Place seasoned taro on baking sheets in a single layer, bake for about 20
minutes turning over slices, after 10 minutes or till golden brown and crunchy.
Fried Taro Chips
1. Heat up a large skillet or cast iron with oil up to ½ inch- medium-high heat
until hot but not smoking. If using a deep fryer fry at 350 degrees F.
2. Fry the taro slices in batches, turning once, until golden brown, about 5
minutes. Do not overcrowd the pan (it will make the taro to be soggy and
absorb excess oil)
3. Use a slotted spoon; transfer the taro chips -drain on paper towels.
4. Store in a sealed container or serve with corn dip or eat on its own.
34

35. Lettuce
Culturing:
Lettuce grows best in cool weather
and does not do well in
temperatures above 75 degrees F. It
flourishes in well drained soil in a
slightly acidic or neutral pH (6-7). It
can be grown year-round and should
be protected from heavy rains which
can cause bruising of the leaves.
Planting:
Most lettuce is seeded directly into
garden soil. Try and plant your
seeds in ½ - ¼ in. rows, and 8-10 in.
apart.
Bugs/Pests:
Slugs, and snails are some
problems that can damage lettuce
but can be controlled by
hand-picking, sanitation, or bait that
is specific for lettuce.
Harvesting: In
Hawai’i the “Green Mignonette” also
known as “Manoa lettuce”is very
common. These lettuce take about
50-60 days to mature and can be
picked as soon as they’re big
enough.
35

36. DIRECTIONS:
1. Top a lettuce leaf with a slice of turkey,
cucumber, hummus and paprika, then, as if it
were a sandwich, wrap it up with another piece of
lettuce.
*Serving Suggestion: This can be done with a variety of
ingredients, such as tomatoes, avocados or peppers, as well
as salmon, chicken, lamb or prawns. White cheeses, herbs,
garlic, lemon juice, paprika, turmeric, oregano, all work too.
Whatever you have in your fridge!
Lettuceturkeywraps
INGREDIENTS:
● 4 lettuce leaves
● Slices of turkey
● ½ cucumber, sliced
● Hummus, amount of choice
● Sprinkle of paprika
36

37. DIRECTIONS:
1. Combine the rice wine or sherry, soy sauce, sugar, and
salt in a small bowl.
2. Heat a 14-inch flat-bottomed wok over high heat until
a bead of water vaporizes within 1 to 2 seconds of
contact. Swirl in the vegetable oil, add the garlic, and
stir-fry for 5 seconds. Add the lettuce and stir-fry for 1
to 2 minutes, or until it is just limp. Stir the sauce,
swirl it into the wok, and stir-fry for 30 seconds to 1
minute more, or until the lettuce is just tender and still
bright green. Remove from the heat, drizzle on the
sesame oil, and serve.
Note: Use roasted or toasted sesame oil, not the neutral-tasting cold-pressed oil, and definitely not the hot, spicy version.
Choose one made from pure roasted sesame seeds and not blended with other oils. Young recommends the Kadoya brand.
Sesame oil should be stored in the refrigerator, where it will keep for up to 1 year.
Stir-friedgarlicLettuce
INGREDIENTS:
● 1 tablespoon Shaoxing rice wine or dry sherry
● 1 tablespoon soy sauce
● 3/4 teaspoon sugar
● 1/2 teaspoon salt
● 2 tablespoons vegetable oil
● 5 medium garlic cloves, smashed and peeled
● 1 pound hearts of romaine lettuce, cut crosswise into
1-inch-wide pieces
● 1 teaspoon sesame oil (see note)
37

38. DIRECTIONS:
1. Clean and cut the chicken into serving pieces.
2. Saute onion, garlic and ginger. The add the chicken
and stir-fry for at least 3 minutes.
3. Pour the coconut milk. Then add the pepper, red
chili pepper and knorr cubes.
4. Cover and simmer until the sauce becomes thick in
consistency.
5. Then add the lettuce and simmer for half a minute
and serve hot.
CoconutChickenLettuce
INGREDIENTS:
● 1 whole medium size dressed chicken
● 4 red chili peppers (siling labuyo)
● 1 head garlic, crushed
● 2 medium sized onion, chopped
● 1 inch ginger, slivered
● 2/3 cup coconut milk
● salt and pepper
● 1 pc Knorr chicken cube
● Lettuce
38

39. Tomatoes
Culturing:
Tomatoes can be grown year around in Hawaii
by choosing the best adapted varieties. The
success will depend largely on the choice of the
varieties in relation to the location and type.
Planting:
Seedlings raised in flats or peat pots are
transplanted to the garden 3 to 5 weeks after
seeding. Space plants 15 inches apart in rows
and 24 to 30 inches apart. As the plants grow,
remove all side shoots rising from the leaf axils,
leaving only the central shoot. Place support
stakes, 4 to 5 feet long, next to the seedlings
and tie the vines to the stakes at 12to 15 inch
intervals with raffia or other tying material.
Plants also may be grown in circular cages or
construction wire netting.
Bugs/Pests:
Tomatoes are commonly attacked by numerous
insects and diseases, some control measure
must be taken to raise a successful crop.
Bagging of the fruit clusters with cloth/paper
bags (not plastic bags) may be necessary to
protect the fruits from melon flies.
Harvesting:
The fruits should be harvested no sooner than
the pink or breaker stage. Fruits picked three
fourths to fully ripe will taste better than those
picked less ripe. On the average, 2 to 3
harvests per week will be necessary.
39

40. DIRECTIONS:
1. In a food processor, combine chile pieces
and garlic. Cover; process with on/off turns
until finely chopped, stopping and scraping
down sides as needed. Cut 1 of the tomatoes
into quarters. Add tomato quarters and
cilantro to food processor. Pulse 4 to 6 times
or until you have a coarse puree. Transfer
tomato mixture to a medium bowl.
2. Cut remaining tomato into 1/4-inch pieces.
Add tomato, green onion and lime juice to
the bowl. Season to taste with salt, usually
1/4 to 1/2 teaspoon.
ChunkyTomatoSalSa
INGREDIENTS:
● 2 fresh serrano chile peppers
or 1 fresh jalapeno chile
pepper, stemmed and halved*
● 1 clove garlic, peeled
● 2 large fresh tomatoes (about
1 pound)
● 1/3 cup loosely packed fresh
cilantro leaves
● 1 green onion, thinly sliced
● 1 tablespoon lime juice or
vinegar
● Salt
40

41. DIRECTIONS:
Marinate the meat with the cornstarch, the first teaspoon of oil, and salt. Set aside
for one hour. Also, combine all the ingredients for the sauce base in a separate
bowl. Set aside.
Add 1 tablespoon of oil to coat the wok and heat until just smoking. Spread the beef
around the wok and sear for 1 minute until 80% done and remove from the wok.
Set aside.
Heat another tablespoon of oil in the wok over medium heat. Add the ginger slices,
and let caramelize for 10 seconds. Turn the heat up to high, and add the minced
garlic, shallot, and the white portions of the scallion. Toss for 10 seconds. Add the
tomato wedges to the wok Spread them around the wok in an even layer, and let
sear for 15 seconds. Add the Shaoxing wine, and stir-fry the mixture for another 10
seconds. Now push everything to one side of the wok. On the cleared space of the
wok, add the sauce base. Stir until bubbling to meld the flavors together.
Now it’s time to add the beef and any juices in the bowl to the wok. Stir–fry
everything on high heat until mixed well and sizzling (about 20 seconds). Be sure
not to overcook the tomatoes or they will disintegrate into the sauce!
Toss in the remainder of the scallions and add the cornstarch slurry a little at a time
until the sauce is thickened to your liking. Let the sauce cook for 15 seconds after
adding the last bit of the cornstarch slurry to ensure the starch is cooked.
BeefTomatoStir-fry
INGREDIENTS:
For the beef marinade:
● 1 lb. flank steak sliced into ¼-inch thick pieces
● 1 tablespoon cornstarch
● 1 teaspoon oil
● ¼ teaspoon salt
For the sauce base:
● 2 tablespoons ketchup
● 2 tablespoons light soy sauce
● 1½ teaspoons sugar, or to taste
● ½ teaspoon sesame oil
● Freshly ground white pepper to taste
For the rest of the dish:
● 3 tablespoons oil
● 2 thin slices fresh ginger
● 1 clove garlic, finely minced
● ¼ cup sliced shallot
● 1 large scallion, cut into 2-inch pieces at an angle
● 4 to 5 large ripe tomatoes, cut into wedges
● 1 tablespoon Shaoxing wine
● 1/2 tablespoon cornstarch mixed with 1
tablespoon water 41

42. DIRECTIONS:
1. Heat the grill on the highest setting. Once hot, place the
bread cut-side down on the grates until golden brown and
toasty. Remove from the grill and place on a large baking
sheet. Drizzle the toast with the roasted garlic oil, about 3
tablespoons for each side. Layer on the sliced tomatoes
and avocado. I like to liberally season the tomatoes and
avocado at this point.
2. Add on the sliced red onion - as much or little as you'd like.
I drizzle about half the herb dressing on now, then cover the
top with pulled burrata. Drizzle the rest of the herb dressing
on. Cover with the fresh basil and oregano leaves. A
sprinkle more of salt and pepper if you'd like - and serve!
Quick herb drizzle
1. Add the herbs, vinegar, salt and pepper to a food processor
or blender. Blend until the herbs are finely chopped. Stream
in the olive oil until the mixture comes together.
Tomato,avocadoburratasaladontoast
INGREDIENTS:
● 1 large baguette, sliced in half
● 6 tablespoons roasted garlic oil
● 3 to 4 heirloom tomatoes, thinly sliced
● 2 avocado, thinly sliced
● 1/2 red onion, thinly sliced
● 2 balls fresh burrata cheese
● fresh basil and oregano leaves for topping
Quick herb drizzled
● 2 tablespoons fresh basil
● 2 tablespoons fresh oregano
● 1 tablespoon fresh thyme
● 1 tablespoon fresh rosemary
● 1 tablespoon champagne vinegar
● pinch of salt and pepper
● 1/3 cup olive oil
42

43. Cucumbers
Culturing:
Cucumbers are best grown in
temperatures of 70 degrees F or
higher. They grow in soil that can
hold a lot of water, have good
drainage, and a pH range of 5.5-7.
Irrigation depends mostly on the
environment, and soil type. The
lighter the soil, the more irrigation
is required.
Planting:
Cucumbers can be planted using
1 oz. of seeds per 100 ft. of row.
Rows should be about 4-5 feet
apart, and 15-18 in. apart from
each other.
Bugs/Pests:
Melon flies, cut flies, and leaf
miners are some common
insects that attack cucumber
plants. The best way to control
these problems are using a
regular spray that can be found
at your local gardening store.
Harvesting:
Generally, cucumbers will be
ready in 50-60 days. How much
they harvest depends a lot on
the location, time of year, and
other factors.
43

44. DIRECTIONS:
1. Whisk together the yogurt, vinegar,
caraway seed, 1 ½ teaspoons salt, and
½ teaspoon pepper.
2. Fold in the cucumber and snap peas.
3. Refrigerate for up to 8 hours.
Cucumber&SNapPeaSalad
INGREDIENTS:
● 1 cup plain Greek yogurt
● ¼ cup white wine vinegar
● 1 teaspoon caraway seed
● kosher salt and black pepper
● 1 cucumber, sliced
● 3/4pound sugar snap peas,
trimmed and halved
44

45. DIRECTIONS:
1. Toss the cucumbers with the salt in a
colander, and leave in the sink to
drain for 30 minutes. Rinse with cold
water, then drain and pat dry with
paper towels.
2. Whisk together the sugar and vinegar
in a mixing bowl until the sugar has
dissolved. Add the cucumbers,
jalapeno peppers, and cilantro; toss to
combine. Sprinkle chopped peanuts
on top before serving.
ThaiCucumbersalad
INGREDIENTS:
● 3 large cucumbers,
peeled, halved
lengthwise, seeded,
and cut into 1/4-inch
slices
● 1 tablespoon salt
● 1/2 cup white sugar
● 1/2 cup rice wine vinegar
● 2 jalapeno peppers,
seeded and chopped
● 1/4 cup chopped cilantro
● 1/2 cup chopped peanuts
45

46. DIRECTIONS:
1. Combine the sour cream, cucumber,
garlic, dill, mustard, and garlic powder
in a bowl; stir to combine. Chill in
refrigerator at least one hour before
serving. Overnight for best taste.
2. Serve on your hamburgers, meat or
use for dip.
Cucumbergyrosauce
INGREDIENTS:
● 1 cup sour cream
● 2/3 cup peeled and grated
cucumber
● 1/2 teaspoon minced garlic
● 1/2 teaspoon chopped fresh dill
● 1/4 teaspoon prepared mustard
● 1/4 teaspoon garlic powder
46

47. Papayas
Culturing:
There are 3 types of papaya
flowers: female, male, and
hermaphrodite. Papayas are able
to grow on a variety of soils but
must be drained well. A pH range
of 6-7 is best, and a warm climate
is much preferred. Cooler weather
tends to decrease flowering,
resulting in less fruit.
Planting:
Seeds can be grown directly into
the soil, or even in containers. Try
and sow your 10-15 seeds in ¼ -
½ in. deep and 5-7 ft. apart.
Bugs/Insects: some common
pests include the oriental fruit
fly, and the papaya leaf edge
roller. You can try to control
these pests by doing field
sanitations, and other
papaya safe pesticides.
Harvesting: Papayas are
ready to be harvested when
the fruits show some yellow.
Try to pick these before they
become fully yellow to
prevent it being eaten by fruit
flies, and birds.
47

48. DIRECTIONS:
1. Stir together papaya, orange juice, and pectin in a
very large pot over medium-high heat until it begins
to boil. Stir constantly as the mixture heats. Once
boiling, stir in the sugar, and return to a boil, stirring
constantly. Once the jam has returned to a boil, start
a timer, and boil for exactly 1 minute.
2. Ladle the hot jam into the hot, sterilized canning
jars and seal with lids and rings. Allow to cool to
room temperature, and refrigerate any jars that do
not seal.
FRESHPapayaJAM
INGREDIENTS:
● 5 cups of mashed ripe papayas
● ¼ cup of orange juice
● 1 ⅓ (1.75 oz.) packs of pectin
● 5 cups of white sugar
48

49. DIRECTIONS:
1. Peel papaya skin, cut and remove seeds. Cut papaya into
1-inch cubes.
2. In a deep soup pot, heat oil and sauté onion until
translucent. Add garlic and ginger and sauté until lightly
browned.
3. Add chicken pieces and patis to the pot. Cook for 3 minutes
or until chicken is lightly browned.
4. Add water and papaya. Cover and simmer over medium heat
for 15-20 minutes or until papaya is tender.
5. Turn off heat. Add malunggay leaves, cover for 1-2 minutes.
Chicken Papaya
INGREDIENTS:
● 1 medium green papaya (approximately 2 cups)
● 1 Tbsp vegetable oil
● 1 medium onion, sliced (approximately 2 cups)
● 3 cloves garlic, minced (approximately 3 tsp)
● 2 Tbsp crushed ginger (2 inch piece)
● 1 1/2 lb boneless, skinless chicken thigh
● 1/4 cup patis (fish sauce)
● 4 cups water
● 3 cups malunggay leaves, cleaned, stems removed
49

50. Directions:
1. Boil 3 cups water in a pan.
2. Clean and cut papaya into 1/2 inch cubes. Add papaya
into boiling water and cook until mushy.
3. Beat with an egg beater to smoothen it.
4. Add 1/4 cup tapioca stirring constantly. Put lid on pot
and let cook for 5 or 10 minutes over medium heat.
5. Add one cup of coconut milk and boil gently for 5
minutes. Do not over boil or the coconut milk will curdle.
Leave lid on the pan and stir the mixture twice in 10
minutes. Soup may not be sweet due to papaya, if so,
add sugar to sweeten it.
PapayaSoup(supoEsi)
INGREDIENTS:
● 3 c. water
● 1 papaya
● 1/4 c. tapioca
● 1 c. coconut milk
● Papaya may not be sweet, add sugar
50

51. Squash
Culturing:
For squash, warm weather is best
for growth and production. In
Hawai’i, it can be grown all year.
Irrigation should be increased
when there’s fruiting. Soil that
contains a lot of nutrients, and a
pH of 6.0-7, is most desired.
Planting:
When planting, it is best to have 2
oz. of seeds per 100 ft. of row.
Rows should be 3-4 feet away
from each other, and plants, 24-30
in. apart. Seeds can be directly
sown into soil, or be grown
indoors, and transplanted later.
Bugs/Insects: Melon
flies, leafminers, and cut worms
are some common insects that
attack squash. Regular spray
programs, and bagging young
fruits after pollination can help
control some of these bugs.
Harvesting:
Usually 50-60 days after planting,
squash are ready to harvest. They
should be picked before they are
ripe, while the flesh is still soft.
51

52. DIRECTIONS:
1. Heat the oven to 400 degrees F.
2. Place squash onto a half sheet pan, brush the
flesh of the squash with a little butter and
season with salt white pepper.
3. Place in the oven and roast for 30 to 35
minutes or until the flesh is soft and tender.
4. Scoop the flesh from the skin into a pot.
Add the broth, honey and ginger. Place over
medium heat and bring to a simmer
5. Using a stick blender, puree the mixture
until smooth. Stir in the heavy cream and
return to a low simmer. Season with the
remaining salt, pepper, and nutmeg.
ButternutSquashSoup
INGREDIENTS:
● 3 to 3 1/2 pounds butternut
squash, approximately 2, seeded
and quartered
● Unsalted butter, melted, for
brushing
● 1 tablespoon kosher salt, plus 1
teaspoon
● 1 teaspoon freshly ground white
pepper, plus 1/2 teaspoon
● 3 cups chicken or vegetable broth
● 1/4 cup honey
● 1 teaspoon minced fresh ginger
● 1/2 cup heavy cream
● 1/4 teaspoon freshly grated
nutmeg
52

53. DIRECTIONS:
1. In a large mixing bowl, add flour, baking powder,
pumpkin pie spice, and salt and whisk to combine.
2. In a medium bowl, whisk together squash, almond
milk, maple syrup, coconut oil, and egg yolks. Add the
wet ingredients into the dry ingredients and stir until
just combined.
3. In small bowl, using a hand blender or whisk, beat the
egg whites until stiff peaks form. Slowly fold the egg
whites into the batter, stopping short of mixing them all
the way through.
4. Pour waffle batter (about 1/2 cup) onto preheated
waffle iron and cook according to manufacturer's
directions until golden brown.
Optional: Serve with maple syrup, chopped pecans, whipped
coconut cream, and/or pomegranate seeds.
ButternutSquashWaffles
INGREDIENTS:
● 2c white whole wheat flour
● 3 teaspoons baking powder
● 1 teaspoon pumpkin pie spice
● 1/2 teaspoon salt
● 1 1/4 cups butternut squash puree
● 1 1/2 cups almond milk
● 1/4 cup maple syrup
● 1/2 cup coconut oil
● 2 eggs, yolks separated
Optional toppings: maple syrup, chopped pecans,
whipped coconut cream, and/or pomegranate
seeds.
53

54. DIRECTIONS:
1. Preheat your oven to 400°F(200°C). Grab your spaghetti
squash, firmly and chop off the tip and tail. Cut in half
lengthwise and scoop out the innards and seeds. Place
both halves on a baking sheet, maintained by a small foil
ring to ensure stability. Sprinkle fresh cracked pepper over
each half.
2. In a large bowl, combine minced garlic, heavy cream with
1/2 cup water, crumbled bouillon cube, chives and fresh
thyme. Mix well.
3. Sprinkle a first layer of grated cheese in the cavities of each
squash halves. Divide the cream mixture on top of cheese
in each halves, then top with additional cheese.
4. Roast in the oven for 40 to 50 minutes, or until the flesh of
the spaghetti squash is very tender when poked with a fork.
Remove from oven and serve immediately.
Note: You can cut baking time by half if you’re in a hurry. Put raw
spaghetti squash halves face down in a shallow dish with a bit of
water. Then microwave for 8 minutes (less or more, depending on
the size of the squash). The flesh will be almost cooked through.
Proceed with the remaining steps and bake for only 20-25 minutes
in the oven.
GarlicSpaghettiSquash
INGREDIENTS:
● 1 large spaghetti squash
● 5 garlic cloves, minced
● 1/2 cup water
● 1 chicken bouillon cube, crumbled (a
good alternative to salt that gives a
fuller body to the filling)
● 1 cup heavy cream
● 1 cup of Four-Cheese Italian White
Cheese Blend (Mozzarella, White
Cheddar, Provolone, Asiago)
● Fresh thyme
● Fresh ground pepper (buy whole
peppercorns, the flavor is 300%
better when you crack them straight
from the pepper mill at the last
minute)
● Parsley or chives or green onions,
finely chopped
54

55. Carrots
55
Culturing:
Carrots are capable of being grown
year-round in Hawai’i but do best under
cool temperatures between 60 and 70
degrees F. Soil for these crops need to be
well drained, and a pH of 5.7-7.0.
Planting:
Plant carrot seeds 1/4 inch deep in heavy
soils, and 1/2 inch deep in light soils.
Scatter the seeds lightly and sparsely over
a strip 3 to 4 inches wide, with the strips
spaced 12 to 15 inches apart. Thick stands
must be hand thinned to give roots enough
room to expand normally. Spacing between
plants should be 2 to 4 inches.
Bugs/Insects:
Most common insect pests on
carrots are mealy-bugs, aphids,
cutworms and wireworms. All these
pests can be controlled to some
degree with applications of
malathion, diazinon or carbaryl.
Harvesting:
The carrots should be harvested 4
months after planting. Carrots
harvested after 4 months become
woody and tough.

56. DIRECTIONS:
1. Preheat oven to 400 degrees F.
2. Mix melted butter and garlic together.
3. Place carrots on a parchment paper lined
baking sheet.
4. Drizzle with butter/garlic mixture.
5. Roast in oven for 15 minutes.
6. Shake pan occasionally to rotate carrots.
7. Top with cheese and roast for another 10
minutes or until carrots reach desired
doneness.
8. Top with parsley and serve immediately
ParmesanRoastedCarrots
INGREDIENTS:
● 8-10 carrots, peeled
● 2 Tbsp butter, melted
● 2 tsp garlic, minced
● 4 Tbsp Parmesan Cheese
● 1 tsp chopped parsley
56

57. DIRECTIONS:
1. Peel and chop carrots.
2. Place carrots in large pot, cover with water and
bring to a boil. Reduce heat to medium and simmer
until carrots are tender, about 25 - 30 minutes.
3. Drain water. Return carrots to pot. Cook carrots
over low heat, stirring constantly, for a few minutes,
to steam off all excess water.
4. Puree carrots and butter until absolutely smooth.
You can do this in a food processor, blender, food
mill or with a ricer.
5. I use my food processor. After the carrots are
smooth, mix in sugars, eggs, cinnamon, nutmeg, salt,
ginger, vanilla, half & half and flour until well
combined.
6. Pour mixture into prebaked & cooled 9" pie crust.
7. Bake at 350° for 50 - 60 minutes or pie is set and
toothpick inserted in center comes out clean.
8. Cool on wire rack. Refrigerate for 1-2 hours before
serving. Serve with whipped cream and enjoy
CarrotPie
INGREDIENTS:
● pre-baked and cooled 9" pie crust
● 1½ pound carrots
● 2 tablespoon butter, softened
● ½ cup sugar
● ½ cup brown sugar, packed
● 2 large eggs
● 1½ teaspoon cinnamon
● ½ teaspoon nutmeg
● ½ teaspoon salt
● ¼ teaspoon ginger
● 1 teaspoon vanilla
● ¾ cup half and half
● 1 tablespoon flour
57

58. DIRECTIONS:
1. Combine all ingredients for the dressing in a
large bowl and whisk until well combined.
Add carrots and apple then toss until
completely coated.
2. Cover and refrigerate at least 15 minutes to
allow the flavors to blend. Season to your
personal taste with additional salt, honey or
lemon juice.
3. Serve while cold and crispy and enjoy!
No-MayoCarrotAppleSlaw
INGREDIENTS:
Dressing
● 1/4 cup lemon juice, fresh
● 1/2 zest of lemon
● 1 Tbsp honey
● 1 tsp fresh thyme, chopped
● 2 Tbsp extra virgin olive oil
● 1/4 tsp salt, plus more to taste
Salad
● 2 cups carrots, grated
● 2 tart apples, cored and cut into
thin strips
58

59. 59
Now that you’ve read all these helpful tips on gardening, go out and
make a difference in the world by using what you’ve learned to start
your own garden. Good luck, and don’t forget to also try the different
recipes and enjoy it with your family!

60. 60
Hui ʻEhā
Shantel N.G. Adolpho
Group Leader
Communication Major
Senior
Valosina
Book Organizer
Natural Sciences:
Biology Major
Senior
Nick Carrion
Researcher
Communication and Political
Science Major
Junior
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Secretary
Communication Major
Junior

61. References:
Amanda (August 31, 2015). Carrot Pie. Crafty Cooking Mama. Retrieved from
http://www.craftycookingmama.com/carrot-pie-perfect-fall-holiday-pie/
Angel (n.d.). Fresh Papaya Jam. allrecipes. Retrieved from
http://allrecipes.com/recipe/162151/fresh-papaya-jam/?internalSource=staff%20pick&referringId=1123&referringCont
entType=recipe%20hub&clickId=cardslot%207
Angiostrongyliasis (Rat Lungworm) (n.d.). Disease Outbreak Control Division. Retrieved from
http://health.hawaii.gov/docd/dib/disease/angiostrongyliasis/
Anne, L. (May 25, 2016). Parmesan Roasted Carrots. Your Homebased Mom. Retrieved from
http://www.yourhomebasedmom.com/parmesan-roasted-carrots/
Brown, A. (2003). Squash Soup. Food Network. Retrieved from
http://www.foodnetwork.com/recipes/alton-brown/squash-soup-recipe2.html
Cherrier, C. (n.d.). Baked Four Cheese Garlic Spaghetti Squash. Eatwell101. Retrieved from
http://www.eatwell101.com/roasted-spaghetti-squash-recipe
61

62. Cheryl (n.d.). No-Mayo Carrot Apple Slaw Recipe. Everyday Dishes. Retrieved from
http://everydaydishes.com/simple-food-recipes/carrot-apple-slaw-recipe/
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