Tossing A Fiber-rich Meal In A Bowl

Delicious apples add sweetness and crisp texture to salad DIANA HELFAND PHOTO

Delicious apples add sweetness and crisp texture to salad

Greg Lefcourt recently retired as Honolulu Police Department assistant chief after 36 years on the job. In his final position at HPD, Greg was responsible for community policing, Major Events Division, bomb squad and SWAT team.

After earning a Master of Science degree in administration in Central Michigan University’s Hawaii Program, Greg went on to teach in the University of Hawaii system, and led workshops on workplace violence, one of his specialties, on college campuses and at various Hawaii businesses.

In his retirement, Greg has been asked to conduct classes on ethics for new police recruits and field training officers at the police academy in Waipahu.

Over the years, Greg has promoted health and physical fitness by coordinating Hawaii Paradise Cup Championships, focusing on body building, and figure and physique development for Hawaii’s residents.

It is a pleasure to dedicate this column to one of Hawaii’s most distinguished public servants.

Apples are a good source of vitamin C and contain pectin, which helps to control cholesterol, blood sugar and cellulose levels, as well as improve intestinal functioning. Eating raw apples cleans the teeth and massages the gums.

This salad, a family favorite, is easy to prepare. It can be served as a dinner salad with some crusty rolls, or take it along for lunch in an insulated bag for a sandwich alternative. It’s also good for potlucks and is a good way to get the keiki to eat fruit. The crunchiness of the nuts adds mouth appeal and some extra fiber.

You can prepare the ingredients the night before; just toss and add dressing for a quick after-work dinner. Remember that apples will turn brown if not sprinkled with lemon or orange juice.

There are a variety of salad dressings on the market that are low in sodium, contain virtually no fat to speak of and taste great. Avoid dressings that have monosodium glutamate or have a high fat content, as you are defeating the whole purpose of eating a light salad when it is doused with fatty dressing.


• 1 12-ounce package regular or mini bow tie macaroni, cooked al dente and cooled

• 4 cans solid white albacore tuna packed in water, rinsed well and drained

• 2 Delicious apples washed well and peeled, if desired, cut into small chunks and sprinkled with lemon juice

• 1 cup fresh pineapple, cut into bite-size chunks

• 3 tablespoons chopped almonds

• 1 head romaine lettuce, to line plates

• 1/2 cup low-fat/nonfat raspberry vinaigrette or balsamic vinaigrette

• fresh mint sprigs

Toss tuna with cooked bow tie macaroni. Fold in apple and pineapple and mix. Add nuts and mix until combined throughout the salad. Sprinkle in dressing to taste and toss lightly.

Line six plates with lettuce and spoon salad on top. Garnish with mint sprig.

Makes six servings.

Approximate Nutrition Information Per Serving:
Calories: 380
Total Fat: 6 grams
Cholesterol: 31 milligrams
Sodium: 65 milligrams, plus dressing