Hawaiian Salad
ハワイアンサラダ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
"Hawaiian salad" is a school-lunch favorite in Japan: finely shredded cabbage, cucumber and celery tossed with little pieces of canned pineapple in a simple oil-and-vinegar dressing. The pineapple's sweetness softens the sourness of the vinegar, which is exactly why children who normally push salad aside will happily eat this one. In preschool kitchens the vegetables are briefly blanched rather than served raw, so they are soft and safe for little mouths, and the dressing is gently heated to take the sharp edge off the vinegar.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 37.5 gcabbage
- 24 gcucumber
- 15 gcelery
- 27 gcanned pineapple
Seasonings
- 3.2 gvegetable oil
- 3.2 gvinegar
- 0.5 gsalt
- to tastepepper
Directions
- 1
Cut the cabbage, cucumber and celery into short, fine strips. Boil each vegetable separately, then rinse under cold running water.
- 2
Drain the canned pineapple and cut it into small pieces.
- 3
Heat the oil, vinegar, salt and pepper together to cook off some of the vinegar's sharpness. Drain the vegetables from step 1 well, then toss them with the pineapple from step 2 and the dressing.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 61.5 kcal | 123 kcal | 61.5 kcal |
| Protein | 0.9 g | 1.8 g | 0.9 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 8.1 g | 16.2 g | 8.1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 30 mg | 60 mg | 30 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 61.5 kcal | 0.9 g | 3.3 g | 8.1 g | 0.5 g | 30 mg | 0.3 mg |
| 1 adult serving | 123 kcal | 1.8 g | 6.6 g | 16.2 g | 0.9 g | 60 mg | 0.6 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
