Exploring the Potential of ‘Ulu Flour: UH Mānoa Students Experiment with Innovative Recipes
At Hawai‘i ‘Ulu Cooperative, we are always looking for ways to innovate with ‘ulu (breadfruit) and highlight its potential as a nutritionally dense, gluten free, and sustainable flour alternative. Recently, we had the exciting opportunity to collaborate with Dr. Kacie Ho, Associate Professor in the Department of Human Nutrition, Food & Animal Sciences at the University of Hawai‘i at Mānoa, and her students in the Experimental Foods Course.
Why ‘Ulu Flour?
‘Ulu flour is packed with fiber, has a low glycemic index, and is naturally gluten free. As Hawai‘i imports nearly all its flour products, integrating locally grown ‘ulu into our food system can play a vital role in combating food insecurity.
The Experimental Foods Course provided students with a hands-on approach to food preparation and research, allowing them to apply scientific methods to improve recipes while developing critical thinking and problem-solving skills. Students experimented with both pure ‘ulu flour and the co-op’s ‘Ulu All-Purpose Baking Mix, a 1:1 replacement for all-purpose flour in most recipes. This allowed them to test different formulations and identify the best applications for ‘ulu-based ingredients in various baked goods.
‘Ulu Pancakes
By Reese, Shane, Margo, and Brandi
Hypothesis: By substituting coconut oil and sugar with avocado oil and monk fruit sweetener, we can create a dairy-free, gluten-free ‘ulu pancake with lower levels of sugar and fat. Additionally, we aimed to develop a soufflé-style pancake with a higher rise while keeping sodium and sugar levels low.
Final Recipes:
‘Ulu Flour Cinnamon Rolls
By Jasmine, Cat, Nicole, and Jayna
Hypothesis: Substituting all-purpose (wheat) flour with all-purpose ‘ulu flour will make the dough dry and prevent it from rising. Adding more water with xanthan gum and starch will improve structure and moisture.
Results: The xanthan gum formulation produced the best rated gluten-free cinnamon rolls.
‘Ulu Flour in Malasadas
By Allie, Olivia, & Kenzie
Hypothesis: Substituting monk fruit sweetener and avocado oil will result in a malasada with lower saturated fat and reduced sugar compared to traditional malasadas.
Results: 100% ‘ulu flour did not yield an ideal malasada. A 50/50 mix of ‘ulu flour and bread flour created a desirable product. Adding xanthan gum improved sensory qualities. Proof time significantly impacted texture.
‘Ulu-Taro Sweet Rolls
By Ashlyn, Joleen, Ryan, and Luke
Hypothesis: The final ‘ulu-taro bun recipe will meet reduced saturated fat and sugar claims while maintaining a satisfactory sensory rating of 7 or higher.
Conclusion: The best bun was a 50/50 ‘ulu-bread flour blend.
‘Ulu Garlic Naan Bread
By Julia, Quinn, Chris, and Kzha
Hypothesis: Using 100% whole ‘ulu flour will create a dense naan. Incorporating chia seeds, cream of tartar, and xanthan gum will improve texture.
Results: A non-vegan naan (with egg) made from all-purpose ‘ulu flour showed the most potential as an acceptable product.
Final Thoughts
These student-led experiments showcase the versatility of ‘ulu flour in a variety of baked goods. By combining food science with local ingredients, we can develop healthier, more sustainable alternatives to traditional wheat-based products.
Mahalo to Dr. Kacie Ho and her students for their dedication and creativity in bringing new life to ‘ulu flour! We look forward to seeing more innovative recipes emerge from our community.
Interested in experimenting with ‘ulu flour yourself? Browse our products and recipes to get started!
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