Preparing Ulu
- 1 ulu
- 5 chili peppers
- 2 tsp Hawaiian salt
Halve and then quarter ulu. Slice off skin with a peeler. Cut out seeded center. Bring a large pot of water to a boil. Add ulu, 2 tsp. Hawaiian salt, and 5 Hawaiian chili peppers (whole or seeded). Cook until the ulu can be pierced easily with a teriyaki stick—but with some resistance. Remove, drain water, and add cold water and ice to chill ulu quickly. Place cooled ulu in a colander and refrigerate 2-3 hours.
Preparing Dressing
Mix together the following ingredients in a bowl:
- 3 tsp garlic, chopped very fine
- 2 tbs extra virgin olive oil
- 1 small Kula onion, diced fine
- 10 garlic chives (leaves only) sliced fine 1/3 cup apple cider vinegar
- 1/4 cup fresh Meyer lemon juice
- 1 tbs lemon zest
- 2 tsp Hawaiian salt
- 1 tsp freshly ground black peppercorns
- 3 tsp raw sugar
Reserve to add last:
- 1/2 cup fresh Italian basil leaves (ripped)
- 1 tbs. fresh oregano leaves
- 3 cups grape tomatoes (halved)
Procedure:
Remove chilled ulu, make 1/2 inch slices, and cut slices into small pieces, about 1/2 inch square. Add mixture and toss well to blend flavors. Allow to marinate at room temperature (at least one hour). Just before serving, add fresh basil, oregano leaves, and halved grape tomatoes. Toss lightly. Serve room temperature.
Recipe Variations:
1) add diced pimento;
2) substitute red cherry tomatoes;
3) add capers;
4) just before serving, add fresh cubed oranges, marinated in extra virgin olive oil and ground black peppercorns; also add kalamata olives (make sure not to use tomatoes with this variation);
5) chili peppers (whole, diced, seeded—as preferred).
Ulu (breadfruit) is a complex carbohydrate that is low in saturated fat, cholesterol and sodium and very high in vitamin C, dietary fiber and potassium. The nutritional value of breadfruit helps maintain optimum health. A large amount of nutrients and useful calories can be obtained by eating breadfruit.
Other than the contents given in the table below, the fruit also consists of 70.9 g of water content and 1.2 g of protein content. Breadfruit is very rich in healthy omega fats—namely omega-3 & 6—which increase the body’s power. These vital fatty acids help the normal development of body and mind. Fatty acids also increase skin color, hair growth, regulation of metabolism, promotion of reproduction, and stimulate bone health.
Vitamins (Per 100 g)
- Pantothenic Acid 0.5 mg
- Vitamin B1 (thiamine) 0.2 mg
- Niacin 0.9 mg
- Vitamin B6 0.1 mg
- Choline 9.81 mg
Minerals ( Per 100 g)
- Phosphorus 30 mg
- Calcium 17.1 mg
- Sodium 2.0 mg
- Potassium 490.3 mg
- Iron 0.5 mg
- Magnesium 25 mg
- Zinc 0.1 mg
- Copper 0.13 mg
- Manganese 0.11 mg
Healthy fats in breadfruit Omega 3 and omega 6
