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A healthier alternative to a local favorite with Mama T on Wellness Wednesday

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Something different for your taste-buds but better option for your health. Tesia and Mama T create a healthier alternative to a local favorite. Tis' the season for ulu...

Ulu Musubi:
½ large or 1 small roasted Ulu:
To roast: Set oven 350 degrees, Oil a knife and poke several holes on Ulu to prevent Ulu from exploding. Bake for
30 minutes until knife easily pokes through ulu.
3 cups cooked and cooled brown rice
2-3 Tablespoons maple syrup
Sauce:
2-3 Tablespoons ginger
4 garlic cloves crushed garlic
¼ cup brown sugar
1-2 teaspoons red pepper chili flakes
3 Tablespoons sesame oil
2 Tablespoons liquid smoke
1 cup water
2 Large Nori sheets, cut into 1/3 (you should have a total of 6 strips)

1. Preheat oven to 350 degrees.
2. Remove roasted Ulu from oven and let cool. Cut off rind, and remove inner core. Depending on size of your Ulu,
either use whole or half and cut into bite sized chunks, place in a medium sized bowl.
3. In a large mixing bowl, combine all sauce ingredients.
4. Place rice in a separate large bowl.
5. Pour ¾ cups sauce over Ulu in bowl. Toss until thoroughly mixed.
6. Place ulu on a baking sheet and bake for 20-25 minutes until golden brown with crispy edges. In rice bowl, pour
¼ cup sauce over the rice, and pour the maple syrup over it too.
7. Mix rice thoroughly, and use hands to make 6 equal sized balls. Press them firmly, to get the rice to stick
together well.
8. Divide ulu into 6 equal parts. Press and scoop ulu and place over rice, cover with strip of seaweed. Enjoy and
share with friends.

Serves: 6

Mama T will be cooking up this recipe and many more at her next cooking class this Sunday (8/12/18) from 11AM-12PM at Umeke market. @umekemarket

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