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Do you know what I love more than mashed potatoes and gravy at Thanksgiving dinner? ʻULU MASHERS!
That’s what I fondly call my breadfruit mashed potato recipe from the Farm to Keiki book. ʻUlu is breadfruit in the Hawaiian language. These ‘Ulu Mashers are so creamy and delicious, you won’t think twice about buying any imported potatoes for Thanksgiving ever again!
Mashed potatoes are a favorite food for many keiki, but white potatoes are not very nutrient dense and they do not grow in Hawai‘i. This recipe is a Hawaiian style mash, made from mature breadfruit. The texture and flavor is similar to mashed potatoes, and you are not contributing to global warming by shipping potatoes across the ocean!
What’s so awesome about it.
Abundance and Food Security
When ‘ulu is in season, there is “choke” fruit (Pidgin Hawaiian for “a lot”) and plenty to share! An ‘ulu tree in a community means that no one is left without food to eat! In fact, a super cool organization called, “The Breadfruit Institute”, is based on Kaua’i and distributes ‘ulu all over the world in efforts to end world hunger! Do you have any ‘ulu growing in your neighborhood?
Low Glycemic Index
Mature breadfruit has a lower glycemic index (low means it has a low blood sugar spike) than potatoes and white rice, so it’s a fantastic starch to start incorporating into your diet. Managing blood sugar is important for ALL HUMANS.
Thanksgiving, Makahiki and ʻUlu Season Align Perfectly
…so adorning your dinner table with ‘ulu is a Farm to Keiki must! I’ve seen many varieties in Hawai’i bear the first immature (edible) fruits in September and peak in November (some have two seasons). They coincide with the Hawaiian Makahiki season – a time for gathering, feasting and enjoying the abundance of the ‘āina (Hawaiian for the “Earth” or “that which feeds or provides for us”).
Featured Ingredients
‘Ulu – Breadfruit
‘Ulu is a beautiful and large fruit tree that grows abundantly in Hawai’i (side of da road, schools, plenty of your friends backyards). Each tree bears about 20-50+ fruits (each 4+ pounds) and can feed your entire neighborhood for months! The tree was brought by the Polynesian people to Hawai’i on their canoes nearly 2,000 years ago. Here’s a great fact sheet about the plant nutrition and it’s uses.
- When it is sort-of immature: eat it like an artichoke heart (I wouldn’t recommend too eat when it is too small – will be rubbery)
- When it’s mature: eat is like a starchy vegetable (like a potato)
- When it is ripe: eat it like a fruit (best raw or baked – high in Vitamin C).
Fresh Coconut Milk
Have you ever tried FRESH coconut milk? It is truly divine and makes this recipe sooooooo delicious! It definitely is a labor or love to make, but worth the effort! If you aren’t into machete chopping coconuts in half, you can find people all over Hawai’i (and the world) that sell coconut meat. You can also use shredded coconut (it’s not as rich, but much healthier than many of the canned versions). In a pinch, use frozen or canned coconut milk (no sugar or preservatives) and/or butter/ghee (clarified butter).
Teaching Tips
Because the sap is sticky and often an irritant, I would recommend to include children in preparing the mash after it is cooked. The breadfruit will be soft and easy to cut into pieces. Let them put the pieces inside a bowl and mash it up with a poi pounder or a potato masher (or even a fork will work)!
Mature Breadfruit, Liquid of Choice, Olive Oil, Salt and Pepper
Sweet Potato Leaf Coconut Lū‘au
- Total Time: 25 minutes
- Yield: 1–2 cups 1x
Description
These stewed greens are very nutritious and nourishing. Sweet potato leaves grow quickly and in abundance but are often left unused. Combining these vibrant leafy greens with rich creamy coconut milk make this side dish a perfect addition for any meal or potluck.
Ingredients
Scale
- 8 cups Sweet Potato Leaves (chopped (~400 leaves)
- 3 cups Homemade Coconut Milk ((p. 120, you may need to adjust if using canned/frozen milk).)
- 1 pinch Hawaiian Sea Salt
Instructions
- Pick sweet potato leaves from the garden. Wash and strain them. (Tip: use a salad spinner).
- Chop larger leaves roughly.
- Measure coconut milk and add it to the pot. You may need more if you are using canned or frozen coconut milk. Turn the heat on medium high. Bring to a simmer and add leaves.
- Simmer and stir for 4-5 minutes.
- Serve hot.
Notes
Green vegetable side dish. Make it a complete meal by adding a Power Protein (squid, chicken or bone broth) and Super Starch (sweet potatoes, breadfruit) to the pot.
Substitute taro leaves for sweet potato leaves in the Hawaiian favorite, lū‘au stew (e.g., squid lū‘au or chicken lū‘au). The end result is a lip-smacking pot of stewed greens in a coconut milk base.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Side Dish
- Cuisine: Hawaiian
Aloha! I’m Tiana 🙂 I’m a nutritionist and eco-health educator from the island of Kaua’i. I’m on a lifelong quest to inspire healthier habits and a healthier planet. I created Farm to Keiki in 2010, to bring the Farm to Early Care and Education movement to Hawai’i to improve the health of our children, communities and Earth. After completing my Masters of Science in Nutrition, I published the book, “Farm to Keiki – Cooking, Gardening and Nutrition with Children”. For my 10 year anniversary – I brought Farm to Keiki online! I hope you enjoy this site and pick up a copy of Farm to Keiki to teach to your children! We can create a healthier world… it starts with you!
