‘AI PONO: ‘Ulu – Breadfruit

Ancient Hawaiian legends say that the ‘Ulu or breadfruit is a symbol of the god, Kū.

So, of course, ‘ulu is going to make it on the ‘ai pono list.  Recently I made pa’i ‘ai ‘ulu for the first time.  Didn’t know exactly what I was doing but I followed ‘Anakala Isaiah Kealoha make ‘ulu poi.

Every time I watch that video, I get ono for ‘ulu.

The breadfruit is unlike any other fruit you’ve had.  The inside looks more like bread and when it gets ripe it becomes a yellow creamy color that smells and tastes sweet.  My wife and I think it tastes like banana pancakes.  And who doesn’t love banana pancakes.

Health Benefits of ‘Ulu, Breadfruit

Aside from it being delicious, I had to research this ‘ai pono food and this is what I found.

  • high in fiber which according to the American Heart Association, fiber decreases bad cholesterol and triglycerides levels which increases heart attack risks.
  • help those with diabetes control the disease. Research shows that fiber can control diabetes by reducing the absorption of glucose.
  • Improves digestion
  • good amount of Omega-3 and Omega 6 fatty acids, which are essential for mind and body development as well as regulating your metabolism.
  • ‘Ulu also protects the body from heart diseases which in my book is a HUGE plus.

Lastly, breadfruit is rich in riboflavin, iron, niacin, thiamin, iron and phosphorus. It contains minerals like copper, iron, magnesium, potassium, calcium and zinc.  It also contains adequate levels of protein.

Go For the ‘Ulu

Breadfruit can be prepared in all stages.  I prefer when it is ripe and soft to the touch.  When the breadfruit is hard, the inside is super starchy like a potato.  But when it’s soft, the buggah is super ono!  Like I mentioned before, banana pancakes.

When the breadfruit is soft to your liking, steam it until fork tender.  Let it cool down but while it’s still warm peel off the skin.  It should come off fairly easy. You can then slice down the middle to take out the seed. It should come out easy with a spoon.

Cut the breadfruit into wedges and serve.  If you want to take a step further, one of my favorite recipes is to coat the wedges in coconut flour and fry them in coconut oil. Wait until the outsides are a nice golden brown.  Plate it up and grind!

Like I said, “Supah Ono!”

How are you liking the ‘Ai Pono Series? What else would you like to know about nutrition?


About Daniel Aipa

Daniel Aipa is a writer, strength and conditioning coach, and known as the 'Kū Guy'. He believes in building strength both in and out of the gym. He is the author of ALOHA TO YOU and the founder of KŪ PERFORMANCE HAWAII. Aipa's writing is geared towards helping others build a Kū body and live a Kū life, becoming the strongest versions of themselves.

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