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Having a Healthy Hawaiian Summer
by Michele McKay

 Aloha! Summertime is here, and what could be more natural than enjoying the sunshine and fresh air of Hawai'i's beautiful mountains and beaches. Now that the days are long, we have more time to surf, hike, bike, swim. and relax!

Some popular O'ahu hikes include Manoa Falls and Diamond Head on the leeward side and Makapu'u Lighthouse on the windward side. Or consider a power walk (or even a leisurely stroll) around beautiful Kapiolani Park. If you are on Maui, take a stroll up Haleakala Crater. Visit www.hawaiitrails.org for Na Ala Hele's wonderfully organized statewide hiking trail information, and www.alternative-hawaii.com has complete listings of beaches, special places, and activities for all the Islands.

When you head out, don't forget the sunscreen, water, and sports drink/electrolyte mix! Sandwiches and fresh fruit make a good backpack lunch, and many types of trail mix and energy bars are available at Down to Earth. Or consider making your own:

Mix and match your favorite trail mix items

dried cranberries dried papaya sunflower seeds
dried blueberries dried mango chocolate chips
dried pineapple raisins chocolate covered peanuts
dried banana peanuts carob chips
dried apricots cashews small pretzels
dried apple pieces almonds sesame sticks

No-bake Energy Bars

1/2 cup honey or molasses

1/2 cup peanut butter, or cashew or almond

1 cup nonfat milk powder, non-instant

1 cup raisins/dried fruit or chocolate

1/2 cup shredded coconut (optional)

Knead all ingredients together, adding enough milk powder to form a stiff but not crumbly dough. Shape into 1" x 3" logs. Roll in coconut or confectioner's sugar. Chill.

Fruit-filled Energy Bars

1/2 cup raisins

1/2 cup dried blueberries

1 cups chopped dates

1 cups chopped dried apples

1 cups chopped dried apricots

1 cups chopped dried prunes

4 oz almond or peanut butter

1/4 cup sunflower seeds

4 cups rolled oats

6 oz pancake mix (complete)(3 cups)

8 oz honey

Preheat oven to 375 degrees. Grease a large cookie sheet. Knead together all the fruit and the nut butter. Knead in sunflower seeds, rolled oats, and pancake mix. Add honey and knead until blended. Press out onto cookie sheet, no more than 1/2 inch thick and as even as possible. Cut into bars. Bake about 20 minutes until top is light brown. Refrigerate or freeze to store.

Apricot Bars

Chop in a food processor:

1 cup dried apricots

3/4 cup almonds

3/4 cup walnuts

Mix fruit and nuts with:

1/2 cup honey

1/2 cup wheat germ

2/3 cup flour

2 tablespoons oil

Add enough liquid (2 to 4 tablespoons juice) to form thick batter.

Mix well. Press into an 8-by-8-inch square greased pan. Bake 30 minutes or until firm. Cut into 12 bars but leave in the pan to cool. Later, package individually and store in a refrigerator or freezer

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