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HI Superfoods Logo

For more information on the project or how you can get involved:

Blurb Icon - HI Superfoods
Hawaii Superfoods Project
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Mon - Fri: 9AM - 5PM

Meet Your Superfoods

The Hawaii Superfoods Project aims to increase access and awareness of Hawaii specialty crops, throughout the state, by promoting the availability of those that possess exceptional nutritional value.

Our featured fruits and vegetables, otherwise known as Superfoods, are being promoted through informational campaigns, recipe card creation and distribution, and social media engagement to support local specialty crop growers and these amazing, nutritious, and delicious, Superfoods! These crops’ nutritional content and health benefits make them powerhouses! Our project aims to link consumers to local specialty crop growers, CSA programs, and markets, we aim to provide our local Hawaii community with increased opportunities to access and consume these phenomenally nutritious Hawaii grown fruits and vegetables , thereby enhancing the competitiveness of specialty crops in Hawaii.

While the Hawaii Superfoods project features specific fruits and vegetables, nearly all fruits and veggies possess exceptional nutritional value! Experiment with new flavors (moringa, anyone?), bold additions (ginger and turmeric are excellent choices) to brighten up old stand-bys or create a whole new dish! Try Hawaii staples, breadfruit and taro, known as “canoe plants” which were brought to Hawaii by the earliest Polynesian settlers.

Of course, you can never go wrong with avocado…from avocado salad to fancy avocado roses, avocados are all the rage and extend well beyond avocado toast, though no one is denying the appealing tastiness of this toast topper!

Have a recipe to share? We would love to see it! All published recipes will be credited to the indicated author. Recipes do not have to solely include the superfood but it must comprise most of the dish. Visit our recipe page for more information.

Meet Your Superfoods

Avocado:

  • Great source of healthy fats (monounsaturated fat)
  • High levels of potassium
  • Contains folic acid which aids in healthy bone and muscle development
Superfood - Avocado

Breadfruit:

  • Highly versatile crop: Can be baked, boiled, candied, fried, pickled, roasted, steamed, and/or dried
  • Can be made into an awesome gluten free flour substitute
  • High fiber
Superfoods - Breadfruit

Banana:

  • High in Vitamins like B2
  • Contain antioxidants
  • Contains “resistant starch” which is slower to digest, keeping you full for longer!
Superfoods - Banana

Cacao:

  • High in magnesium
  • High in antioxidants
  • Good source of calcium, zinc, copper
Superfoods - Cacao

Ginger:

  • Can help relieve nausea and indigestion
  • Anti-inflammatory properties
  • Contains important dietary minerals like magnesium
Superfoods - Ginger

Guava:

  • High in Vitamin C
  • Loaded with antioxidants
  • One serving of guava contains 12% of your recommended daily fiber intake
Superfoods - Guava

Herbs:

  • An easy way to add more flavor and zing to your dishes without overloading on salt or artificial flavorings
  • Many herbs have anti-inflammatory properties that can help reduce bloating
  • Herbs are filled with vitamins and minerals that supplement any meal with additional nutrition
Superfoods - Herbs

Kale:

  • One of the most nutrient dense foods in the world
  • Excellent source of dietary minerals
  • High in vitamin A
Superfoods - Kale

Macadamia Nuts:

  • High in healthy fats
  • Contains essential nutrients like Vitamin B6
  • Low in carbohydrates
Superfoods - Macadamia Nut

Moringa:

  • High in Vitamins A, C, B6
  • Contains essential nutrients like magnesium and Iron
  • Moringa has been growing in popularity as a Superfood in recent years, commonly sold in a powder capsule as a dietary supplement but can also be cooked. The leaves, flowers, fruits, and seeds of the Moringa tree are also edible
Superfoods - Moringa

Mushroom:

  • Low carb
  • High in fiber to aid in digestion
  • Loaded with B vitamins
Superfoods - Mushroom

Papaya:

  • High in Vitamin C
  • High fiber
  • Hawaii is the only state in the US to produce papaya commercially, so support locally grown papaya!
Superfood - Papaya

Sea Asparagus:

  • High amino acid content
  • High in vitamins A and b2
  • Contains antioxidant TMG that works to promote general heart health and wellness.
Superfoods - Sea Asparagus

Taro:

  • Natural sugars give the taro corm a sweet and nutty flavor
  • Easy to digest
  • Taro leaves are also edible and a great source of nutrition but must be cooked properly to remove acrid flavor and high oxalate content which is poisonous to humans.
Superfoods - Taro

Tomato:

  • High in Vitamins A and C
  • High water content aids in digestive health
  • Vitamin B9 support healthy cell function
Superfoods - Tomato

Turmeric:

  • Boosts immune system
  • Anti-inflammatory properties
  • Helps soothe an upset stomach
Superfoods - Turmeric

Would you like to submit your own recipe featuring one of these Superfoods?

Simply fill out our recipe submission form and we’ll look to include it on our website!