Bread Fruit – Ulu

I simply can’t believe I have been coming to these abundant islands for so many years and have not until this year tasted the beloved Bread Fruit or Ulu as it is know here.

I guess being a Rawbie for a while put a stop to trying it, as whilst it certainly can be prepared in its raw state, it is simply decadently divine when cooked.

It is and has been the islands starch vegetable along with Taro. You will find a Bread Fruit tree in most old Hawaiian homes. Sad to note that most of the fruits rot on the ground as the Hawaiian’s eat out at MCD’s!! but don’t get me started on that one.

As promised, I said I would share the recipe for Nandanies Coconut Curried Bread Fruit meal we enjoyed the other evening. You could replace the bread fruit with pumpkin, potato taro or cassava  if you can’t get bread fruit.

Don’t you just love the serving spoons ? made by Nandanie’s uncle from coconut shells 🙂

1 bread fruit, peeled and cored

curry powder, chilli powder, curry leaves, all amounts to personal taste

the secret ingredients is the FRESH coconut milk made from grating a fresh coconut from your tree !!  adding hot water to the flesh giving it a whizz & hey presto FRESH coconut milk, without the heavy fat loaded crap that comes in a can.

Fresh Coconut Milk Sri Lankin style

Place the bread fruit in a large sauce pan with enough water to cover, boil until soft, then add all other ingredient.

Serve with brown rice and quinoa

I will add all the other recipes for the meal we shared over the next few days.

One cup of fresh breadfruit contains 2.35 grams of protein, 227 calories and 10.8 grams of dietary fiber. Potassium – 1078 mg
Phosphorus – 66 mg
Magnesium – 55 mg
Calcium – 37 mg
Sodium – 4 mg
Iron – 1.19 mg
Selenium 1.3 mcg
Manganese – 0.132 mg
Copper – 0.185 mg
Zinc – 0.26 mg
Also contains small amounts of other minerals.
Vitamin B1 (thiamine) – 0.242 mg
Vitamin B2 (riboflavin) – 0.066 mg
Niacin – 1.98 mg
Folate – 31 mcg
Pantothenic Acid – 1.05 mg
Vitamin B6 – 0.22 mg
Vitamin C – 63.8 mg
Vitamin E – 0.22 mg
Vitamin K – 1.1 mcg
Contains some other vitamins in small amounts.

Abundant Bread Fruit from Wooten’s Organic Farm

Aloha Roslyn

Diary Day 19 Kauai Hawaii

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2 thoughts on “Bread Fruit – Ulu

    • Aloha Gaby 🙂 It is divine, creamy, sweet and such a smooth texture in a soup, or coconut curry, but would work equally as well as a sweet, loving it.
      Have a safe trip, I look forward to your updates on FB AlohaMana Roslyn xoxo

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