Discover the authentic taste of the Solomon Islands with this traditional Ulu (Breadfruit) recipe. A versatile staple in the islands, breadfruit can be roasted, boiled, or mashed to perfection and served as a delicious side dish. Learn how to prepare this nutrient-rich fruit for your next meal, using simple cooking techniques that bring out its natural flavors.

Ingredients:

- 1 whole breadfruit (Ulu)  

- Salt to taste  

- Water (for boiling or mashing)  

- Butter or coconut milk (optional, for mashing)  

Instructions:

Prepare the Breadfruit:

  Wash the breadfruit thoroughly and remove any dirt or blemishes from the skin. Score the fruit lightly if roasting.

Roasting Method:

  - Preheat the oven to 375°F (190°C).  

  - Place the whole breadfruit directly on the oven rack or a baking tray.  

  - Roast for 1-1.5 hours, turning occasionally, until the skin is brown and the fruit is soft.  

  - Remove from the oven, let it cool slightly, and cut into wedges. Serve with a sprinkle of salt.

Boiling Method:

  - Cut the breadfruit into quarters and remove the core.  

  - Boil a large pot of salted water, then add the breadfruit pieces.  

  - Cook for 30-40 minutes until tender. Drain and serve as is, or mash with butter or coconut milk.

Mashing Method:

  - Follow the boiling method until the breadfruit is fully cooked.  

  - Drain the water and transfer the breadfruit to a bowl. Mash with a fork or potato masher.  

  - For extra creaminess, add a tablespoon of butter or a splash of coconut milk. Season with salt to taste.

Serving Suggestions:

Enjoy your roasted, boiled, or mashed Ulu as a side dish with grilled fish, stews, or curries.

Nutritional values

Breadfruit (1 whole, about 2-3 pounds or 900-1350 grams)

- Nutritional Values (per 100 grams of raw breadfruit):

 - Calories: About 100 kcal

 - Carbohydrates: 25 grams

 - Protein: 1.3 grams

 - Fat: 0.3 grams

 - Fiber: 2.5 grams

Benefits:

 - Breadfruit is a rich source of complex carbohydrates, providing sustained energy. It contains dietary fiber, which supports digestive health. Breadfruit also provides essential vitamins and minerals, including vitamin C, potassium, and magnesium. It is versatile and can be used in a variety of dishes, adding a starchy component.

Salt (To taste)

 - Sodium content depends on the amount used.

Benefits:

 - Salt enhances the flavor of food. It should be used in moderation to avoid excessive sodium intake, which can impact blood pressure and overall health.

Water (For boiling or mashing)

 - Water contains no calories, carbohydrates, proteins, or fats.

Benefits:

 - Water is essential for cooking and helps in the preparation of various dishes. It aids in the proper hydration of the body and helps in the cooking process, ensuring that food is tender and properly cooked.

Butter (Optional, for mashing)

 - Calories: About 400 kcal

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 45 grams (mostly saturated fat)

Benefits:

 - Butter adds richness and flavor to dishes. It contains vitamins A, D, E, and K, though it should be used in moderation due to its high saturated fat content.

Coconut Milk (Optional, for mashing)

 - Calories: About 445 kcal

 - Carbohydrates: 6 grams

 - Protein: 4 grams

 - Fat: 48 grams (mostly saturated fat)

Benefits:

 - Coconut milk adds a creamy texture and a subtle coconut flavor. It contains medium-chain triglycerides (MCTs) which can provide quick energy. Additionally, it offers vitamins C and E, as well as minerals like iron and magnesium.

Combining these ingredients will result in a versatile and flavorful dish. Breadfruit provides a starchy base with a mild taste, while optional ingredients like salt, butter, or coconut milk can enhance flavor and texture. Water is essential for cooking and mashing the breadfruit to the desired consistency.