At Common Ground Collective, we love sharing the abundance of local crops with our community, and ‘ulu is a standout favorite! Known for its rich history in Hawai'i and the Pacific Islands, this superfood is a sustainable, nutritious, and versatile ingredient that’s so easy to cook with
. Whether you’re new to ‘ulu or seeking fresh ideas, here’s how to make the most of this amazing fruit in your kitchen.
What is ‘Ulu?
‘Ulu, or breadfruit, is a starchy, tropical fruit that can be used in many savory and sweet dishes. Rich in fiber, vitamins, and minerals, ‘ulu is often described as having a potato-like texture when cooked, though it has a uniquely satisfying flavor all its own.
How to Prepare ‘Ulu
Before diving into recipes, it’s essential to know how to prepare ‘ulu. Start by cutting the fruit into wedges, removing the core, and peeling away the skin. You can steam, boil, bake, or roast it, depending on the texture you prefer. Once prepared, ‘ulu can serve as a great base for any meal.
Tips for Using ‘Ulu
Experiment with Ripeness: Young ‘ulu is firmer and perfect for savory dishes, while ripe ‘ulu can be sweet and creamy, great for desserts.
Pair it Locally: Combine ‘ulu with other local ingredients like coconut, taro, or lilikoi for an authentic taste of Hawai'i.
Storage: Keep unripe ‘ulu at room temperature until slightly soft. Cooked ‘ulu can be frozen and used later for quick meals.
‘Ulu Hummus Recipe
Ingredients:
2 cups cooked and mashed ‘ulu (breadfruit)
1/4 cup tahini (sesame paste)
2-3 tbsp lemon juice (to taste)
2-3 cloves garlic, minced
1/4 cup olive oil (plus extra for drizzling)
1/2 tsp ground cumin (optional)
Salt to taste
Optional toppings: Paprika, chopped fresh herbs, toasted sesame seeds
Instructions:
Prepare the ‘Ulu:
Peel, core, and cut the ‘ulu into chunks.
Steam or boil until tender. Drain and let it cool, then mash it until smooth.
Blend the Ingredients:
In a food processor, combine the cooked ‘ulu, tahini, lemon juice, minced garlic, olive oil, cumin (if using), and salt.
Blend until smooth and creamy, scraping down the sides as needed.
Adjust the consistency by adding a little water or more olive oil if it’s too thick. Taste and adjust lemon juice, salt, or tahini as desired.
Serve:
Transfer the ‘ulu hummus to a bowl.
Drizzle with olive oil and sprinkle with paprika, chopped herbs, or toasted sesame seeds for garnish.
Serve with pita bread, fresh veggies, crackers, or as a spread for sandwiches.
‘Ulu Tortilla Recipe
Ingredients:
1 medium ‘ulu (breadfruit), fully ripe
Salt to taste
Optional: 1-2 tbsp oil (for softer tortillas)
Instructions:
Prepare the ‘Ulu:
Peel and remove the core of the ripe ‘ulu.
Cut it into chunks.
Cook the ‘Ulu:
Steam or boil the ‘ulu pieces until tender (about 20-30 minutes).
Let it cool slightly.
Mash the ‘Ulu:
Mash the cooked ‘ulu in a large bowl until smooth. You can use a potato masher or a food processor for a finer texture.
Add a pinch of salt and mix well. If you prefer softer tortillas, add 1-2 tbsp of oil and mix until incorporated.
Form the Dough:
Knead the mashed ‘ulu mixture until it forms a dough-like consistency. If the mixture is too sticky, you can add a small amount of gluten-free flour, tapioca starch, or regular flour (if not gluten-free) as needed.
Shape the Tortillas:
Divide the dough into small balls (about the size of a golf ball).
Place each ball between two pieces of parchment paper and flatten it using a rolling pin or press it in a tortilla press until it reaches your desired thinness.
Cook the Tortillas:
Heat a non-stick skillet or griddle over medium heat.
Cook each tortilla for about 1-2 minutes on each side, or until lightly browned and cooked through.
Serve:
Use the ‘ulu tortillas as you would any traditional tortilla. They are great for tacos, wraps, or as a flatbread alongside other dishes.
Tips:
If you find the dough too dry, add a small amount of water or coconut milk to help bind it.
For added flavor, you can mix in spices or herbs like garlic powder, cumin, or chopped cilantro.
Flourless ‘Ulu Pancake Recipe
Ingredients:
1 cup cooked and mashed ‘ulu (breadfruit)
2 eggs (or flax eggs for a vegan option)
1/4 cup coconut milk (or any milk of choice)
1/2 tsp baking powder
Pinch of salt
Optional: Cinnamon, vanilla extract, or sweetener of choice
Instructions:
Prepare the Batter:
In a bowl, combine the mashed ‘ulu, eggs, and coconut milk. Mix until smooth.
Add the baking powder, salt, and any optional flavorings (like cinnamon or vanilla) and stir until well combined. The batter will be thicker than traditional pancake batter but should still be spoonable.
Cook the Pancakes:
Heat a skillet or griddle over medium heat and lightly grease with oil or butter.
Spoon about 2-3 tablespoons of the batter onto the skillet for each pancake, spreading it slightly to form a circle.
Cook for 2-3 minutes on one side, or until the edges start to firm up and you can easily slide a spatula under.
Flip and cook for another 1-2 minutes until golden brown.
Serve:
Enjoy warm with your favorite toppings like fruit, nut butter, syrup, or a drizzle of honey.
‘Ulu Curry
Ingredients:
1 medium-sized ‘ulu (breadfruit), peeled, cored, and cubed
1 onion, diced
3 cloves garlic, minced
1-inch piece of ginger, grated
2 tomatoes, diced (or 1 can of diced tomatoes)
1 can (13.5 oz) coconut milk
2 cups vegetable broth or water
1-2 tbsp curry powder (adjust to taste)
1 tsp turmeric (optional)
Salt and pepper to taste
1 tbsp oil (coconut or vegetable oil)
Optional: Fresh cilantro for garnish
Instructions:
Prepare the ‘Ulu:
Peel, core, and cut the ‘ulu into bite-sized cubes.
Boil or steam the ‘ulu cubes until they are just tender (about 15-20 minutes). Drain and set aside.
Make the Curry Base:
Heat oil in a large pot over medium heat.
Add diced onions and sauté until translucent.
Add minced garlic and grated ginger, cooking for another minute until fragrant.
Add Spices and Tomatoes:
Stir in curry powder, turmeric (if using), salt, and pepper. Cook for 1-2 minutes until the spices are aromatic.
Add the diced tomatoes and cook until they soften and the mixture thickens slightly.
Combine and Simmer:
Pour in the coconut milk and vegetable broth, stirring well to combine.
Add the cooked ‘ulu cubes and bring the curry to a gentle simmer.
Cook for about 10-15 minutes, allowing the flavors to meld together. Adjust seasoning as needed.
Serve:
Garnish with fresh cilantro if desired.
Serve hot with rice, flatbread, or on its own.
Traditional Roasted ‘Ulu
Ingredients:
1 whole ripe ‘ulu (breadfruit)
Instructions:
Prepare the ‘Ulu:
Choose a mature but not overly ripe ‘ulu, as this is ideal for roasting.
Wash the ‘ulu thoroughly to remove any dirt.
Roast the ‘Ulu:
Traditional Method (Fire Pit/Imu): If you have access to an outdoor fire pit, place the whole ‘ulu directly into the fire’s hot coals, turning occasionally until the skin is charred and the inside is soft (about 30-45 minutes).
Oven Method: Preheat your oven to 400°F (200°C). Place the whole ‘ulu directly on the oven rack or a baking sheet. Bake for about 1-1.5 hours, or until a knife easily pierces through the center and the skin is dark and cracked.
Cool and Peel:
Allow the ‘ulu to cool slightly until it is comfortable to handle.
Peel off the charred skin with a knife or by hand.
Serve:
Slice the roasted ‘ulu and remove the core.
Traditionally, roasted ‘ulu is enjoyed plain, with coconut milk drizzled over the top, or served alongside fish or other dishes.
Optional Serving Suggestions:
Coconut Milk Dipping Sauce: Combine coconut milk, a pinch of salt, and optionally a dash of lemon or lime juice for added flavor. Dip the roasted ‘ulu pieces or drizzle over them.
Mash it Up: The roasted ‘ulu can also be mashed with a little coconut oil or butter and a sprinkle of salt for a simple side dish.
Why Choose ‘Ulu?
Incorporating ‘ulu into your meals not only expands your culinary horizons but also supports sustainable and local food systems. With its low environmental impact and impressive nutritional profile, ‘ulu is a true gift from the land that nourishes both body and spirit.
Get Involved
At Common Ground Collective, we believe in the power of community and local food. Interested in learning more about how to support local farmers and sustainable food systems on Maui? Follow us @cgcmaui.
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