‘Ulu or breadfruit was first domesticated in the western Pacific and today is grown on most Pacific Islands. It continues to be an important staple crop and a component of traditional agroforestry, grown as both a subsistence crop in home gardens and farms. As a dietary staple it is comparable in importance to tropical staples such as taro, plantain, cassava, sweet potato and rice.  The name breadfruit is derived from the texture of ripe fruit when cooked, which is similar to freshly baked bread, though it has a potato like flavor. Ripe fruit have yellow or yellow-brown skin and soft, sweet, creamy flesh that can be eaten raw or cooked. ‘Ulu is a versatile crop and can be eaten at all stages of maturity. The fruit is a good source of dietary fiber, potassium, calcium, and magnesium.

Preparation:

Watch this Cooking ‘Ulu Video !

 

 

 

 

 

Farms that grow ‘Ulu:

Kualoa Ranch

Kakoo Oiwi

Southern Turf

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String beans, also known as green beans, make it onto the list of “world’s healthiest foods.” A member of the bean and legume category, these guys provide concentrated amounts of fiber, folate and minerals making them known to lower the risk of chronic diseases, such as type 2 diabetes, high blood pressure and coronary heart disease, among others.  They are also a great source of vitamin K, vitamin C, manganese, vitamin B2 and B1, and copper.

Preparation

Most common cooking method is to boil. Always wash produce before cooking and eating. Bring water to a boil and add whole beans, cooking until bright green in color, about 5-7 minutes. The beans should be crisp and tender (al dente). Blanch in ice bath for one minute after cooking. Before eating, trim the stem off, and tail end off as well if preferred.

Farms that grow string beans

Ho Farms

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Beets are the beetroot, or the taproot portion of the beet plant. Usually beets are deep purple, golden, or red, though many varieties exist. The pigments that give beets their rich colors are called betalains. Other than as a food, beets are uses as a food coloring, dye, and for medicinal purposes.

How to eat Beets:

Beets are often eaten boiled, roasted, pickled or raw. They can be added to salads, eaten as side dish or made into soups, among many other recipes. The green, leafy portion of the beet is also edible.

Farms that grow Beets:

Kahumana Organic Farms

Kualoa Ranch

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Native to China, Thailand and Myanmar, Okinawa Spinach is a dense, low growing green of the Asteraceae family, unrelated to common spinach. It is ornamental with shiny green leaves on top and dusty purple underbelly, and is also incredibly nutritious, offering a plethora of vitamins, proteins, and minerals as well as phytochemicals. It is known to help lower cholesterol. The leaves have a crisp, nutty and herbaceous flavor with a hint of pine. It is said the younger the leaves, the tastier.

How to Prepare Okinawa Spinach:

Okinawa Spinach can be eaten raw or cooked. The leaves and young shoot tips can be steamed, used in stir fry, tempura, stews, and soups. Overcooking can cause it to become slimy. Because the flavor is strong, it is often seen mixed with other greens.

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Spigarello is a primitive heirloom varietal of the broccoli family and is native to Southern Italy. Spigarello is a variety of leaf broccoli, is related to broccoli rabe, and looks like a cross between kale and broccoli. The taste is similar to broccoli, with the leaves having a mild taste and the texture is succulent and crunchy.

How to Prepare Spigarello:

It is recommended to trim the stems and the leaves can be enjoyed as a salad green, wilting green or soup green.

Farms that Grow Spigarello:

Ho Farms

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