‘Ulu (Breadfruit) Recipe Round Up

Did you receive ‘ulu from Aloha Aina Poi Co. in your Farm-to-School CSA Bag? Maybe you’re wondering what you can do with that sappy green fruit.

Also known as breadfruit, ‘ulu is a local product found in Hawaii as well as the Caribbean, South Asia, and Polynesia. It is nutritious, delicious, underutilized, and extremely versatile—it can be enjoyed and prepared as a fruit or a vegetable and be prepared and eaten at all stages of development. 

An ancient example of modern-day sustainable agriculture, the life of an ‘ulu tree spans decades. ‘Ulu is one of the highest yielding food trees on EARTH with one tree producing 100 to 200 fruits in a year’s time. The trees require very little labor compared to other crops and can grow easily in backyards. 

Nutritionally, breadfruit is considered a superfood, loaded up with nutrients such as antioxidants, iron, magnesium, calcium, potassium and vitamins A and C. Incredibly fiber dense and rich in protein, ‘ulu definitely lives up to it’s superfood title.  

Use these recipes to turn this sustainable fruit into a staple in your diet!

‘Ulu for Breakfast
Have some ripe ‘ulu ready to be used up? Try these Breadfruit Pancakes, Savory Ulu Pancakes, or this ‘Ulu Hash for a fun spin on your traditional breakfast. 

‘Ulu as Potatoes
Just like the hash in the recipe above, ‘ulu is commonly used as a substitute for potatoes.’Ulu has a moderate glycemic index compared to white potatoes. Swap out potatoes and give ‘ulu a try in these traditional potato dishes. Mashed ‘Ulu, Baked ‘Ulu Chips, or ‘Ulu Wedges.

‘Ulu Poi
Listen and learn in ʻolelo Hawaiʻi how to make poi from your ʻulu! Watch this video of ʻAnakala Isaiah Kealoha, originally from Hawai’i Island, share his love of ʻulu and demonstrate the traditional method of pounding it into a thick, stretchy paste called paʻi ʻai. With the addition of water, the paʻi ʻai is turned into poi. ʻAnakala shares the traditional techniques of pounding ʻulu through ʻolelo Hawaiʻi. Translation is done by Paʻani Armstrong. Watch: Making ‘ulu poi with ‘Anakala Isaiah Kealoha

Family ‘Ulu Meals
‘Ulu is so versatile you can use it to recreate many of your favorite family meals. Fabulous in currys, soups and stews, give this ‘Ulu Seafood Chowder a shot or try ‘Ulu Curry Corn Chowder for a bowl of plant based comfort food. Curried Breadfruit with Pineapple Chutney, Ulu Fritters, and the Samoan Fa’alifu – Ulu in Coconut Milk are other tasty spins. Patties are one of the easiest and tastiest ways to prepare breadfruit. These Black-eyed Ulu Patties and ‘Ulu Burgers are great for feeding the whole family while also providing an option to reduce red meat consumption.

‘Ulu for the Sweet Tooth
This ‘Ulu Mochi is sure to be a hit at your next potluck or luʻau! For a guilt free treat, have a slice of this delightful, raw vegan Breadfruit Lilikoi Pie. Put a twist on a classic childhood favorite with this Chocolate Breadfruit Pudding recipe. 

Here are some additional tips on preparing, storing and Cooking with ‘Ulu.  For more information on the nutritional value and versatility  of ‘Ulu check out this Breadfruit Nutrition Facts Sheet

Let us know your favorite ways to enjoy ‘Ulu!

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