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The traditional Native Hawaiian diet was largely plant-based. Dr. Kekuni Blaisdell found that the diet consisted of around 78% carbohydrates, 12% protein, and 10% fat, with poi, ʻuala, ʻulu, green leafy vegetables, and seaweed making up most of the carbohydrates.

Dr. Claire Kuʻuleilani Hughes’s research found that there were also several benefits to the traditional Native Hawaiian plant-based diet. She found that consuming soy products, fiber, fruits, and vegetables daily, along with reducing the consumption of eggs, whole milk, and red and processed meats, was associated with reducing the risk of cancer.

"A lot of studies have shown is that a plant-based diet has been helpful in reducing risk of early death, reducing risk of getting heart disease, of cancer, diabetes and a number of other diseases. A plant-based diet has even shown to be helpful in reversing some diseases that people thought were irreversible like MS, lupus, rheumatoid arthritis," Matsuo said.

On top of that, many traditional Native Hawaiian foods were also highly nutritious. "Taro leaves are really huge. ... If we’re talking about Hawaiian diet, seaweed was a big source of a lot of different nutrients. Even in the root vegetables itself, like the sweet potato, and the taro root, and the breadfruit, there were a lot of nutrients in there," Matsuo said.

For those looking to begin transitioning into eating plant-based, Matsuo said a good way to start is by using plant-based meats.

"There was a study that was done that compared someone who ate plant-based, veggie meats to people who had eaten regular meat and they actually found that people who had the veggie meats had better health outcomes at the end of the study than the ones who stuck with the chicken and the beef," she said.

In fact, researchers at Stanford Medicine found that switching out red meat for plant-based meats helped lower some risk factors for cardiovascular disease.

While people may be choosing to eat plant-based for their health, many also elect to go plant-based for the health of our ʻaina.

"Eating plant-based ... is one of the biggest things that you can do in terms of helping to make an impact on climate change," Matsuo said. "In terms of, say, animal ethics, a plant-based diet is a way to go. … In terms of climate – being good for the environment, good for the planet – it’s also the way to go. Because it's low of what you call carbon footprint, that it makes a low environmental impact. 

A carbon footprint is the total greenhouse gases that get emitted as a result of a certain activity.

At the Kukui Lifestyle Medicine clinic, which Matsuo and her husband Dr. Leon Matsuo founded, she runs a nine-week program called the Pono Program, in which she offers cooking demonstrations and health education. Through her classes, Matsuo shows that eating plant-based does not have to be restrictive. 

When selecting recipes for the program, there are several factors she takes into consideration.

"It had to be simple, it had to be liked by local people. So, it has to suit local people's tastes, and, of course, it had to be healthy and plant-based. So, with that in mind, I would choose simple recipes," she said. "Ingredients-wise, because it can be expensive, ... it has to be affordable as well.

Matsuo said she has three tips for those looking to eat plant-based. The first is to think of what people can add to their diet – the ways they can add more fruits and vegetables. "I think just start by thinking about what foods you can add to your diet. People think that when you hear the word diet, you think of being so limited and taking away from what you normally eat, but maybe looking at it from the opposite way and saying, 'What can I add to my diet to become more plant-based?'"

Her second tip is to gradually build up to including more fruits and vegetables so that 50% of your meal is fruits and vegetables. This could be in the form of a stir fry or something distinct like having a vegetable soup or salad.

Her last tip is to take recipes people already use and substitute the meat with either tofu, beans, or more vegetables.

"You can use the same spices, you can use the same flavorings, but just switch out the meat for tofu, or for beans, or just more vegetables. So, start off with dishes that are easy," she said. "If there's familiar dishes, then they’re probably more likely to stick to it," she said. "I’ll make a veggie luʻau, like how they have chicken luʻau or squid. ... For the meat replacement, I’ll use either veggie chicken, or taro, or sweet potato. Sometimes I do like a tofu poke, instead of regular poke."

Despite getting comments about people never having seen a Hawaiian vegetarian before, she said plant-based eating is part of the Native Hawaiian culture.

"It’s not going against your cultural norm to go plant-based; it’s actually going back. It’s actually what would be the opposite, in a sense. You’re actually reverting back to your cultural ways by going plant-based."

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INSTRUCTIONS

1.  Boil leaf down until soft (4 to 5 hrs)

2.  Remove from pot and into strainer. Drain well.

3.  In a separate pot, boil chicken for 30 to 35 minutes or until soft.

4.  Remove from pot, cool, shred and set aside.

5.  Heat stove to medium/low setting and add lūʻau leaf back into pot.

6.  Stir in coconut milk. 

7.  Keep a constant stir so that burning does not occur (20 minutes).

8.  Add shredded chicken and stir (5 minutes).

9.  Turn stove off.

10.  Add salt to taste. Finished 

Chicken Luau by Kuana Torres Recipe • Cooking Hawaiian Style