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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 (Hawaiian Pidgin 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 very 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 of all ages.
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
Breadfruit – ‘Ulu
‘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).
Mature Breadfruit, Liquid of Choice, Olive Oil, Salt and Pepper
Breadfruit Mashed “Potatoes” Hawaiian Style
- Total Time: 50 minutes
- Yield: 3 cups 1x
Description
This Hawaiian style mash, made from mature breadfruit, is sure to become the keiki’s new favorite food. This recipe will get the keiki excited about eating delicious and nutritious local foods instead of potatoes from halfway around the world.
Ingredients
Scale
- 2 cups Breadfruit (1 breadfruit, mature and firm )
- 1/2 cup Organic Vegetable Broth (Any liquid – chicken broth, milk, coco milk, water (Reserved ‘ulu cooking water).)
- 2 tbsps Extra Virgin Olive Oil (Can sub for ghee)
- 1/2 tsp Hawaiian Sea Salt (season to taste)
- 1/2 tsp Black Pepper (season to taste)
Instructions
- Wash the breadfruit. Oil all cooking surfaces. Cook breadfruit by steaming whole or in quarters. Use Farm to Keiki book pages 152-153 for details in cooking ulu.
- Once cool enough to handle, peel and cut into smaller pieces.
- Keiki place the pieces into a mortar, poi board or large bowl.
- Keiki mash the ingredients using a pestle, pōhaku ku’i ’ai (rock pounder), potato masher
or immersion blender. - Add small amounts of liquid to achieve your desired consistency.
- Add salt and pepper to taste.
- Serve hot.
Notes
Cooking Ulu
I like to steam the ulu whole in an oiled pot or instant pot. Cook until a fork goes through easily. Timing depends on the size of the ulu and if it is whole or quartered. It shouldnʻt take longer than 35 minutes.
Tools
Poi Board (papa ku’i ‘ai) and rock pounder (pōhaku ku’i ‘ai), mortar and pestle, potato
masher, fork or immersion blender.
Optional Add-ins and Toppings
Wasabi, Roasted Garlic, Fresh herbs (rosemary, parsley), Sour Cream, Bacon and Green Onion.
Serving Suggestions
Serve like a baked potato with toppings; loco moco (substitute for rice);
use in shepherd’s pie; side dish for meals.
Serving Size
Depends on the size of your breadfruit. Preschool children should get 1/2 cup each.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
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!
