At Hawaii SHIP, we believe that good health begins with good nutrition — and there’s no better way to support a healthy body and mind than by incorporating traditional Hawaiian foods into your meals.
Today, we’re excited to share a simple and delicious recipe for Ulu Salad (Ai Ulu), a light and refreshing dish that’s perfect for any gathering or a healthy lunch.
Ingredients:
4 cups cooked, peeled, and cubed ulu (breadfruit)
2 cups chopped celery
2 cups chopped sweet onions
2 cups cubed apples
½ cup finely chopped greens (parsley, basil, green onions, or cilantro)
½ teaspoon garlic salt
½ teaspoon Hawaiian salt
1 tablespoon mustard
1 cup mayonnaise
Ground black pepper to taste
Instructions:
Steam the ulu for at least 20 minutes or until it’s soft but not mushy.
Peel and cut the ulu into ½-inch pieces and place them in a large bowl.
Chop the celery and sweet onions into small pieces and add them to the ulu.
Cube the apples and gently fold them into the mixture.
In a separate bowl, combine the chopped greens, mustard, mayonnaise, garlic salt, Hawaiian salt, and black pepper to make a flavorful dressing.
Add the dressing to the ulu mixture and fold everything together gently.
Chill the salad in the refrigerator for a few hours — best if marinated overnight for richer flavors!
Garnish with fresh parsley or green onions before serving.
Ulu (breadfruit) is rich in fiber, vitamins, and minerals.
It’s a low-fat, gluten-free, heart-healthy option.
Incorporating traditional, plant-based foods supports both physical and cultural health.
By enjoying dishes like ulu salad, we nurture both our bodies and our heritage.
Healthy living is just one part of the journey to overall well-being.
If you or a loved one needs help navigating Medicare benefits for wellness visits, preventive screenings, or nutrition support, Hawaii SHIP is here for you.
📞 Call us at 808-586-7299 or TTY 1-866-810-4379
🌐 Visit hawaiiship.org
Healthy body, healthy mind — and delicious food to nourish both!
