Traditional Hawaiian Poi Recipe: Nutrient-Rich Taro Side Dish
Poi (Traditional Hawaiian Dish)
Poi is a traditional Hawaiian dish made from mashed taro root, offering a smooth, creamy texture and slightly tangy flavor. Known for its cultural significance, poi is commonly served as a side dish, often accompanying meats, fish, or other Hawaiian staples. Its nutritional profile provides a range of vitamins and minerals, making it a wholesome option for various dietary needs.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 112 kcal |
| Protein | 0.38 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 27.23 g |
| Fiber | 0.4 g |
| Sugars | 0.39 g |
| Calcium | 16 mg |
| Iron | 0.88 mg |
| Magnesium | 24 mg |
| Phosphorus | 39 mg |
| Potassium | 183 mg |
| Sodium | 12 mg |
| Zinc | 0.22 mg |
| Copper | 0.166 mcg |
| Manganese | 0.37 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 4 mg |
| Thiamin (B1) | 0.13 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 1.1 mg |
| Vitamin B6 | 0.273 mg |
| Folate | 21 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 2.3 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Poi is naturally gluten-free, dairy-free, and nut-free, making it suitable for those with common food allergies. However, since it is derived from taro, individuals with taro allergies should avoid it.
Dietary Preferences
Poi is a great option for those following a vegan, vegetarian, or paleo diet. It is naturally low in fat and provides a good source of complex carbohydrates and essential minerals.
Tips and Advice
Poi can be enjoyed on its own or used as an accompaniment to a variety of dishes. For a richer flavor, some variations of poi may be made with added coconut milk or sweeteners. If you prefer a smoother texture, you can blend it further. Poi can also be a versatile base for different Hawaiian-inspired recipes.
Conclusion
Whether you’re exploring traditional Hawaiian cuisine or seeking a nutritious, dairy-free side dish, poi offers a unique and healthful option. With its combination of carbohydrates, vitamins, and minerals, it’s a wonderful addition to a balanced diet.
