ʻUlu (breadfruit) (source: http://h
Nutritional value & background info: Breadfruit is high in complex carbohydrates, low in fat, and cholesterol and gluten free. It has a moderate glycemic index (blood sugar shock) compared to white potato, white rice, white bread, and taro. Just 1⁄2 cup of ʻulu provides 25% of the RDA for fiber, and 5–10% of the RDA for protein, magnesium, potassium, phosphorus, thiamine (B1), and niacin (B3). Closely related to the other tropical fruits such as jackfruit, breadnut, figs, and mulberries, it is high in many vital B-complex groups of vitamins.
Prep: Breadfruit is an extremely versatile fruit that can be prepared and eaten at all stages of development and maturity. Ready to harvest once white sappy marks on outside of fruit. It can be prepared less ripe for savory dishes or more ripe (soft) and eaten raw for sweet dishes.
In many places, the traditional method of cooking ‘ulu is roasting directly on a fire until the skin blackened and the flesh was tender, baking in the imu (underground oven), and pounding into a doughy consistency (for poi or other uses).
There are many other ways to prepare ʻulu, including: steamed, boiled, fried, baked, or cooked in traditional ways in a fire. Then it can be used in a variety of dishes such as casseroles, fritters, croquettes, pancakes, breads, curries, stews, chowders, salads and many other dishes. It can also be mashed and made into dips, like hummus, or vegetarian burgers or pâté.
If you want to learn more details of processing with this versatile food, check out: http://ponopies.com/maui-
Here are a few of our favorite ways to prepare ʻulu:
Throw it on your fire after a sunset surf session:
Try our dehydrated ulu chips:
If you want to put in a little more work, try this recipe for Ulu cakes with macadamia nut pesto (pictured above) or try using the ulu as a base for a more creamy pesto (CSA members, Jenny & Simon whipped this up from their CSA share last week (see their pic below).
Or try a recipe from winners of the Kauai Breadfruit Bounty Cookoff (see recipes below, source: Breadfruit Institute)
Recipe: Breadfruit Sashimi Carpaccio (pictured above).
2 tbsp butter
1 tbsp wasabi
8 oz sashimi grade ahi, sliced thin
Steam, peel, core, and thinly slice breadfruit. If possible, use a mandolin slicer to slice breadfruit very thin.Melt butter and wasabi in a hot skillet. Sear the breadfruit and set aside.On a platter, alternate the seared breadfruit and ahi sashimi, in a circle. In the center of circle, place a medley of greens. Garnish the ahi and breadfruit with chives, seaweed, or inamona to your liking.
Recipe: Marinated Breadfruit Salad with Lilikoi Vinaigrette (source: Breadfrui
Step 1: Toss all salad ingredients in a large salad bowl. Make Lilikoi Vinaigrette dressing.
- 3 oz breadfruit, baked and sliced
- 1 oz tomato, vine ripened and sliced 1 oz Kula onion, sliced thin
- 1⁄4 oz baby lettuce
Step 2: Add all ingredients except canola oil in blender to make the dressing.
Blend for 10 seconds and then add canola oil slowly.
- 1 lilikoi
- 1 tsp vinegar
- 1 clove garlic
- Salt & pepper to taste 1⁄2 cup canola oil
There are also many resources online for both. For more ʻulu tips, techniques, and Hawai’i’s favorite home recipes, check out this local resource Ho’oulu ka ‘Ulu Cookbook: http://ntbg.org/brea