Although sodium is an important and necessary mineral, it is best consumed in moderation. Sodium controls fluid balance in the body and maintains blood volume and blood pressure. Eating too much could affect this delicate balance.

It is easy to eat more salt than the body needs. Many foods that do not taste salty may still be high in sodium. This is especially true of canned, processed and prepared foods in which large amounts of sodium can hide. The following recipes are full of flavor, minus the extra salt.

TARRAGON MUSHROOM CHICKEN ORZO

Nonstick cooking spray
1 pound crimini mushrooms, thinly sliced
1 small yellow squash or zucchini, cut into 1/2-inch strips
1 cup frozen peas
1 teaspoon fresh tarragon, or 1/3 teaspoon dried
3 quarts water
4 ounces orzo
8 ounces boneless, skinless chicken breast, cut into 1/2 inch cubes
1/4 cup low-sodium chicken or vegetable broth
1/4 teaspoon salt
1/4 teaspoon pepper, or to taste
1/4 cup Parmesan cheese for garnish (optional)

Coat large skillet with nonstick spray. Over medium-high heat, add mushrooms, squash and peas and sauté until cooked through, about 5 minutes. Remove from heat and stir in tarragon; set aside.

Place water in medium stock pot or large saucepan over high heat. When water boils, add orzo and cook 7 to 8 minutes, until cooked through.

While orzo is cooking, spray large skillet with nonstick cooking spray. Over medium heat, add chicken and cook, tossing frequently, until chicken loses all its pink color on outside. Add chicken stock and salt. Cook on medium heat about 10 minutes. When orzo is done, add about 1/4 cup of pasta water to the skillet as chicken cooks.

Drain orzo and add to skillet. Add vegetables and cook 1 minute; garnish with cheese if using. Serves 8.

Approximate nutritional information, per serving: (assumes use of 1 tablespoon oil spray and includes optional Parmesan): 190 calories, 4.5 g fat, 1 g saturated fat, 25 mg cholesterol, 200 mg sodium, 25 g carbohydrate, 3 g fiber, 4 g sugar, 17 g protein

APPLE CRANBERRY STUFFED PORK ROAST

2-pound boneless center-cut pork loin roast, butterflied (should be 1/2-inch thick throughout)
Cooking string

» Filling:
1/4 cup shallots or sweet yellow onion, diced
1 Granny Smith apple, peeled, cored and cut in 1/2-inch cubes
2/3 cup apple cider
1/4 cup apple cider vinegar
1/2 cup light brown sugar, packed
1/2 cup dried unsweetened cranberries
1 teaspoon ground ginger
1/2 teaspoon Dijon mustard
1/2 teaspoon ground allspice
1/8 teaspoon cayenne pepper (optional)

Preheat oven to 350 degrees or prepare a greased grill. If using oven, line a roasting pan with foil and set aside.

To make filling: In medium nonstick saucepan over medium-high heat, sauté shallots and apples 3 minutes. Add remaining ingredients, bring to boil then lower to simmer. Cover, reduce heat to medium-low and cook until apples are very soft, about 20 minutes, stirring occasionally. Strain through fine-mesh sieve; reserve liquid.

Spread filling on roast, leaving 1/2-inch border along edges. Starting with short side of roast, roll up very tightly. Secure with kitchen twine at 1-inch intervals. Cook 45 to 60 minutes or until internal temperature is 160 degrees, making sure to read temperature of meat only and not stuffing.

Return liquid from filling to saucepan and simmer over medium-high heat until reduced to 1/2 cup and thickened slightly, about 5 minutes. Remove from heat, set aside and reserve to use as glaze.

Place roast in roasting pan, place in oven on middle rack. When roast is fully cooked, brush half of glaze on top and cook additional 5 minutes.

To grill: Place roast fat side up and cover grill. Turn roast halfway through cooking. Cook 45 to 60 minutes. Brush with half of glaze and cook 5 more minutes.

When done, remove roast from oven or grill and cover with foil for 15 minutes before slicing. Slice into 1/2-inch wide pieces. Remove twine and serve with remaining glaze. Serves 6.

Approximate nutritional information, per serving: 320 calories, 5 g fat, 2 g saturated fat, 100 mg cholesterol, 100 mg sodium, 36 g carbohydrate, 1 g fiber, 31 g sugar, 32 g protein

CHOCOLATE TOFU MOUSSE

8 ounces unsweetened baking chocolate, chopped
1/2 cup sugar
1-1/2 cups soy milk
1/2 vanilla bean, scraped (or 1 teaspoon vanilla extract)
10 ounces Silken brand tofu, drained
1/4 cup raspberries
1/4 cup blueberries

Place chocolate in medium mixing bowl.

In saucepan, combine sugar, soy milk and vanilla bean. Bring to boil; pour over chocolate. Let stand 1 minute. Remove vanilla bean and whisk until smooth.

In blender, process tofu until creamy, about 10 seconds. Add chocolate mixture; blend until smooth, 20 to 30 seconds. Spoon into 5 bowls. Refrigerate until firm, about 1 hour.

Garnish with berries. Serves 5.

Approximate nutritional information, per serving: 320 calories, 24 g fat, 10 g saturated fat, no cholesterol, 35 mg sodium, 28 g carbohydrate, 5 g fiber, 17 g sugar, 12 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.