Roasted Local Ulu (Breadfruit)
Featured in the Honolulu Star-Advertiser on May 25, 2016.
Recipe compliments of Helen Nakano.
1 large ripe ulu, available at farmers markets and some supermarkets Vegetable oil
Savory: olive oil, herbs of choice, salt and pepper, garlic salt, curry powder
Sweet: butter, brown sugar, and cinnamon
- Preheat oven to 350°F.
- Rub ulu with vegetable oil.
- Cut an X on both ends to prevent it from exploding in the oven.
- Bake for about an hour.
- Skin will be darkened and a toothpick should go into the flesh easily.
- Cut the fruit in half and cut out the center seed; shave skin off.
- Cut ulu in bite-sized pieces.
- For a savory option, drizzle with olive oil and mix in a variety of herbs to taste.
- Toss with salt, pepper, garlic salt, curry, etc.
- For a sweet option, drizzle butter over ulu, then sprinkle brown sugar and cinnamon.
- Place back in oven at 425°F for 5-10 minutes or until slightly brown.
- Ulu can be enjoyed in a variety of ways such as pudding, curry and tomato stews, salads, or just plain roasted.
- It is low in fat, high in fiber and complex carbohydrates, and good source of calcium, copper, iron, magnesium, potassium, thiamine and niacin.
- And it is gluten free!
Tip: When your ulu is ripe, it should be slightly soft to the touch and some sap should cover outer skin of the ulu.
No nutritional analysis available.