Ka Wai Ola - Office of Hawaiian Affairs, Volume 39, Number 12, 1 December 2022 — Rediscovering 'Uala [ARTICLE+ILLUSTRATION]

Rediscovering 'Uala

-V MALAMA I KOU ICINO ^ CARE FOR YOUR BODY *

By Jodi Leslie Matsuo, DrPH £ ~W" "T"ala (sweet potato) was one I of the most important I I crops for Native HawaiV > ians. It is believed to have eome from South America via the Marquesas, arriving in Hawai'i with the first migration of Polynesians. Compared to the 40-50 varieties of 'uala cultivated in Hawai'i in the 1930s, only about two dozen exist today. 'Uala was considered both a staple and famine food, as it was easily grown in dry areas with a quicker harvest than kalo. Since cultivating 'uala wasn't eonsidered kapu (taboo) to wāhine as kalo was, it could be planted and harvested during periods of war, when many of the kāne were away. Besides food, 'uala was also used in traditional medicines. It was often added to tonics to make the taste more pleasant. It was used in purgatives, whieh were done to help the body respond better to treatment. New mothers were provided with pounded sweet potato to rebuild their strength and milk supply. Young 'uala leaves were eaten to reduce bloating. Today, 'uala is used to treat asthma, as it ean help break down mucus in the lungs. It also helps relieve constipation. After cooking in the imu, 'uala was typically eaten whole. However, when kalo was in short supply, it was also mashed to make poi. 'Uala leaves were wrapped in ti-leaves and cooked in the imu before eating. Some fishermen would eat preserved tubers that were

baked and air-dried when their journeys took them away for an extended time. Mashed 'uala was included as a first food for babies. Sweet potato tubers are a good source of potassium, helpful in lowering blood pressure. Those with yellow-flesh contain beta-carotene, good for keeping your eyes and skin healthy. Purple ones contain anthocyanins, helpful for reducing risk for heart disease and dementia. The leaves are rich in key nutrients that boost the immune system, including iron, ealeium, magnesium, zinc, B-vitamins, and vitamins A, C, and K. Mueh of the research on sweet potato has studied its effect on cancer and diabetes. Chemicals in 'uala have been shown to prevent or slow cancer growth and to kill cancerous cells - particularly those in the eolon, breast, prostate, stomach, and pancreas. With diabetes, it has been shown to help the body produce the insulin and other enzymes needed to lower glucose levels. Steaming or baking 'uala is preferred to boiling, as this method preserves the nutrients. However, some prefer the moister texture of boiled sweet potatoes. Cooked tubers ean be used to make mashed potatoes, potato salad, or kō'elepālau, a great holiday dessert (see the enclosed recipe). Raw 'uala ean be cut into chunks and included in laulau, stews, and soups. The leaves ean be stir-fried, steamed, or added to soups and omelets. The leaves are edible raw, but the taste is bitter. They ean be added to smoothies or mixed with other salad greens to make it more palatable. ■ Born and raised in Kona, Hawai'i, Dr. Jodi Leslie Matsuo is a Native Hawaiian Registered Dietician and certijied diabetes educator, with training in Integrative and Functional Nutrition. Follow her on Paeehook (@DrJodiLeslieMatsuo), Instagram (@drlesliematsuo) and on Twitter (@DrLeslieMatsuo).

Ko'elepalau 4 cups 'uala, mashed Vi eup soymilk Vi eup grated coconut Add ingredients to a large mixing bowl until well combined. Spoon into a baking dish. Bake uncovered for 20-30 minutes at 350°F.