‘Ulu Rising—Try this Hawaiian Food Staple

Breadfruit or ‘ulu [pronounced oo-loo] is a staple of modern and ancient Hawaiian food. It was among a dozen or so “canoe plants” that the first Polynesians brought when they settled the Hawaiian Islands more than a thousand years ago.

In its unripe form, ‘ulu taste and texture is similar to white potatoes. But ‘ulu is much more nutritious—rich in protein, fiber, antioxidants and B vitamins. Depending on its ripeness, the fruit can be served savory or sweet. It can be baked, boiled, mashed, fried or ground into flour to use in baked goods.

‘Ulu is grown in abundance on the Island of Hawai‘i, thanks to farmers and local food organizations, such as the Hawai‘i ‘Ulu Cooperative. The co-op brings small farms together to meet the rising demand for ‘ulu. Money earned from combined harvests is used to buy equipment to make new products, like hummus and flour. This shared system helps keep local farming viable. “We expect in the next nine to 10 years to be processing over a million pounds of locally grown ‘ulu per year,” said Kasey Crispin, communications lead for the Hawai‘i ‘Ulu Cooperative. This is good news for farmers, foodies and anyone who cares about island health. ‘Ulu requires less water than many crops, stabilizes soil and plays a key role in healthy agroforests.

Breadfruit season runs from July through December, with peak harvest usually between August and November. Want to try ‘ulu or bring it home? Find it at stores like Mahi‘ai Made and at restaurants like Hilo Bay Cafe. Or if you want to see ‘ulu trees in person, check out a local farm tour.

The Polynesian god Kū is said to have transformed into an ‘ulu tree to feed his family. Other legends throughout the islands refer to the fruit.