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Ulu (Breadfruit) Chowder

Ulu (Breadfruit) Chowder

Easy, hearty and flexible. Use whatever vegetables you have to create a new chowder each time. This recipe calls for green peas and red pepper and you can also try using chopped cauliflower, carrots, broccoli, and any greens you may have in your fridge. 

Ingredients

3 cups water

1 large onion, chopped

5 cups ulu (breadfruit) in small chunks (one large ulu/breadfruit)

1 ½ cups (12 oz, 354 ml) fresh, frozen or canned coconut milk

1 small red pepper, diced

1 cup greens (kale, collards, chard, spinach, etc)

1 cup peas

2 teaspoons salt

½ teaspoon black pepper

1 handful parsley

Bring water to a boil and add the chopped ulu and onion. Cover pot and reduce heat to a simmer and cook for 20 minutes. Add remaining ingredients (with the exception of parsley) and simmer for 10 minutes. Garnish with fresh parsley and serve.

Serves 4

Coconut Turmeric Granola

Coconut Turmeric Granola

The smell of this granola baking will get you singing in the kitchen. Hemp seeds and the combination of black pepper, turmeric, and coconut make this a truly anti-inflammatory breakfast.

Ingredients

3 cups rolled oats 

1/2 cup hemp hearts (hemp seeds)

1/2 cup pumpkin seeds

1/4 cup chia seeds

1/2 cup shredded coconut 

1/4 cup chopped nuts (pecans, walnuts, or almonds)

1 tablespoon ground turmeric

1 teaspoon ground ginger

1/2 teaspoon ground cinnamon

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 cup maple syrup

3 tablespoons coconut oil, melted

Preheat the oven to 350°F.

In a large bowl, add the oats, hemp hearts, pumpkin seeds, chia seeds, shredded coconut, nuts, turmeric, ginger, cinnamon, sea salt, and black pepper. Mix well. Drizzle with maple syrup and melted coconut oil and toss until well coated.

Spoon onto two baking sheets lined with parchment paper and spread evenly. Bake for 20 minutes or until granola begins to brown. Remove from the oven and allow to cool fully on the baking sheets. When completely cool, transfer to an airtight jar.

Makes about 5 cups

Ulu (Breadfruit) Pancakes

Ulu (Breadfruit) Pancakes

These are not your typical pancakes! Fluffy and full of delicious long-lasting nutrition, this is my new favorite breakfast. The breadfruit holds together and fluffs the pancakes beautifully eliminating the need for eggs. Vegan, gluten-free, sustainable, nutritious, and oh-so-good.

Ingredients

1 cup ripe ulu (breadfruit) (about ½ of medium-sized ulu)
1 cup plant milk (hemp, oat, cashew, almond, etc)
½ teaspoon pure vanilla extract
¼ teaspoon sea salt
½ cup ulu or cassava or oat flour (or any flour you prefer)
1 teaspoon baking powder
1 tablespoon vegan butter for pan

Pull out the core and cut the ripe ulu (soft and squishy to the touch) in half and scoop out the flesh. Add to a blender and blend with the plant milk, vanilla, and sea salt until creamy. Transfer to a bowl and mix in the flour and baking powder.

Heat a large skillet over medium heat and add some butter. Spoon some batter into the pan, cooking 2 pancakes at a time. After 3-4 minutes, flip the pancakes. Cook for another 2-3 minutes so that they are cooked through and golden on both sides.

Makes 4 pancakes, serves 2

Creamy Ulu (Breadfruit) Queso

Creamy Ulu (Breadfruit) Queso

Make your next nacho night epic with this nutrient-dense flavor-packed cheesy sauce.

Ingredients:

2 tablespoons avocado or coconut oil 

1 medium yellow onion, chopped

2 cloves garlic, minced

1 cup mature ulu (breadfruit), peeled and cut into small chunks (alternatively use 1 large-sized white or 1 medium-sized sweet potato, grated)

1 teaspoon garlic powder

1 teaspoon sea salt

1 teaspoon ground chili powder

1/2 teaspoon smoked paprika

1/2 teaspoon ground cumin

1/2 teaspoon onion powder

1 cup raw cashews, soaked and drained**

1 1/2 cups water

2 tablespoons nutritional yeast

1 4-ounce can chopped mild chiles

1 4-ounce can chopped pickled jalapeños**, drained (optional)

1 14.5 ounce can tomatoes and green chiles, drained well

Optional garnishes:

Chopped fresh cilantro, thinly sliced jalapeños, or some of the canned pickled jalapeños, fresh chopped tomatoes, salsa, and finely chopped red onion.

Directions:

*Soak cashews for up to 4 hours in a bowl, covered with water, or for a quick soak which works just as well, pour boiling water over cashews in a bowl and soak for 15 minutes.

In a large skillet, heat the oil over medium heat. Add the onion and garlic and cook, stirring often, until the onion is tender and turning translucent, about 5 minutes. Add the ulu or a large-grated white or medium-grated sweet potato. Next add the garlic powder, salt, chili powder, smoked paprika, cumin, and chili powder. Stir to combine, and cook, stirring constantly, for 2 minutes to bring out the flavors of the spices.

Add the cashews and water, and stir to combine. Let the mixture come to a simmer and cover with a lid. Continue simmering, stirring frequently, and adding water a tablespoon at a time if required to keep things from sticking until the ulu is soft or the grated potatoes are completely tender and cooked through about 8-10 minutes.

Remove the skillet from heat and allow the mixture to cool slightly. Once cooled, pour into a blender, adding the nutritional yeast, and can of chilies. Blend until the mixture is completely smooth. 

Pour the mixture back into the skillet and add the drained tomatoes with chilis or and the desired amount of jalapeños (**I use just a few pieces for a mild version, add more to increase the heat). Warm over medium-low heat, stirring constantly, until the mixture is nice and warm.

Transfer to a serving bowl and top with any garnishes you desire. Serve immediately with a bowl of tortilla chips. 

Store leftover queso in a covered bowl in the refrigerator for up to 5 days. 

Makes about 4 cups

Coconut Noodle Stir Fry Bowl

Coconut Noodle Stir Fry Bowl

This is a fantastic way to enjoy the youngest coconut meat. The noodles take on the flavor of soy sauce and have a texture similar to mushrooms. 

Ingredients:

The meat of 2 spoonmeat coconuts 

1 yellow onion, cut into strips

3 bell peppers (red, yellow, or orange), cut into thin strips

2 cups fresh spinach, cut into strips

2 tablespoons soy sauce

1 tablespoon coconut oil

2 cups prepared rice

Directions:

Spoonmeat coconuts are about 8 months old and have begun to create their hard inner shell making the coconut water inaccessible with a coconut key. These coconuts have to be opened with a machete or husked and then cracked open along the equator of the coconut until it splits in half. Once open, spoon the meat out, remove any remnants of the shell with a vegetable peeler, and lay it on a cutting board to slice it into noodle strips. 

Heat a skillet and add the coconut oil. Once hot add the coconut noodles, onion, and bell pepper, and cook for a few minutes until the coconut begins to brown. Add the soy sauce and stir. Cook for a few more minutes and then add the spinach in the final minute of cooking. 

Place ½ cup rice in each bowl and add a portion of stir fry to each bowl. 

Serves 4