A fruit that we don't grab for as often is jackfruit, but why not? Jackfruit is from India, Thailand, and the Philippines, but is now starting to come over to the U.S. more often. One cup of jackfruit is just 1 gram of fat, 157 calories, and 3 grams of protein.
- Jackfruit is higher in vitamins and minerals than apples, apricots, bananas, and avocados. Jackfruit is rich in vitamin C and B
- Carotenoids give jackfruit its yellow color and also makes it high in Vitamin A. Carotenoids protect your cells from damage and prevent diseases like cancer, heart disease, eye problems and more.
- Jackfruit can help lower constipation, stomach ulcers, diabetes and high blood pressure
Recipes:
BBQ Jackfruit Sandwich (loveandlemons.com)
BBQ Sauce
- 2 Chipotle Peppers + 2 tablespoons of sauce from a can of chipotles in adobo sauce
- 1/2 cup Ketchup
- 1/4 cup Apple Cider Vinegar
- 2 Garlic Cloves
- 1 teaspoon Dijon Mustard
- 1/2 teaspoon smoked Paprika
- 1/2 teaspoon Cumin
- Freshly Ground Black Pepper
Jackfruit
- 1 tablespoon Extra-Virgin Olive Oil
- 1 small yellow Onion, thinly sliced
- 1/4 teaspoon Sea Sal1 20-ounce can unripe Jackfruit
- 1/2 cup Water
Quick Slaw
- 2 cups Shredded Cabbage
- 1/4 cup chopped Cilantro
- 1/2 tablespoon Lime Juice
- 1/2 teaspoon Olive Oil
- Sea Salt and freshly ground Black Pepper
- Slider buns for serving
Make the BBQ sauce: In a food processor, blend the chipotle peppers, adobo sauce, ketchup, vinegar, garlic, mustard, paprika, cumin, and a few grinds of pepper until smooth. Set aside.
Prepare the jackfruit by pulling shredding the pieces with your hands, discarding any harder pieces of the core. In a large skillet, heat 1 tablespoon of olive oil to medium heat. Add the sliced onion and salt and cook, stirring occasionally, until soft, 8 to 10 minutes, turning down the heat as necessary. Next, add the shredded jackfruit and cook 5 minutes, stirring occasionally. If necessary, add a splash of water to keep it from sticking to the pan. Stir in the 1/2 cup water and half of the BBQ sauce. Turn the heat to low, cover, and let simmer for 20 minutes. Remove the cover and stir in half of the remaining BBQ sauce, reserving the rest for serving.
Make the slaw: In a medium-large bowl, combine the cabbage, cilantro, lime juice, olive oil, and pinches of salt and pepper.
Serve the sliders with the jackfruit, the remaining BBQ sauce, the slaw, and desired fixings.
Jackfruit Bread (foodaciously.com)
- 7.7 ounces Coconut Milk
- 2 ounces Vegetables Oil
- 1 tablespoon Lemon Juice
- 8.8 ounces All-Purpose Flour
- 3 teaspoons Baking Powder
- 1/2 teaspoon Baking Soda
- 3 ounces Sugar or other sweetener
- 12.3 ounces rpie Jackfruit
- 5 ounces Water
To prepare this jackfruit bread, you need to soften and mash the jackfruit first (jackfruit and water). But essentially, what you have to do is simmer diced jackfruit in the given water until soft and then blend it until it's smooth and looks like a jam. You'll have a dense and creamy jackfruit puree, which you'll use like mashed bananas in banana bread. Let the jackfruit mash cool down to room temperature before using it in this loaf cake.
In a bowl, whisk the coconut milk with vegetable oil, lemon juice, and the prepared jackfruit puree until smooth and uniform. In another bowl, add the flour, baking powder, baking soda, and sugar (or sugar-free erythritol). Mix well to ensure the baking powder is evenly distributed.
Next, incorporate the dry ingredients into the wet ingredients whisking until combined. You should now have a smooth and creamy yellow cake batter that's pourable but slightly thick
Preheat the oven to 350F and lightly grease a 8x4 loaf tin. Pour the jackfruit cake batter into the prepared tin and level it with a spatula. In a cup, mix a pinch of starch with a little oil until you get a thick slurry. Dip the tip of a knife in it, and then run the greased knife lengthwise in the middle of the loaf cake so as to cut a slit in the batter.
Bake the jackfruit bread on the middle rack for 40-50 minutes. Remove the fruit bread from the oven, let it cool for 5-10 minutes
Vegan General Tso's Jackfruit (goodoldvegan.com)
Jackfruit
- 1 tablespoon Olive Oil
- 1 20 ounce can Green Jackfruit in brine
General Tso's Sauce
- 3 tablespoons Rice Vinegar
- 3 tablespoons Soy Sauce
- 2 tablespoons Hoisin Sauce
- 1/2 teaspoon Ground Ginger
- 1 teaspoon Garlic Powder
- 1 teaspoon Corn Starch
- 1/2 teaspoon Red Pepper Flakes
Garnishes
- 2 tablespoons Green Onoins
- 1/2 teaspoon Sesame Seeds
Drain, rise, and pat jackfruit dry. Using your hands or a fork, shred the jackfruit chunks into bite sized pieces. It should resemble a “pulled pork” texture.
Heat a pan over medium heat. Add the oil, jackfruit, and cook for 3-4 minutes until warm.
In a medium bowl combine all of the General Tso’s sauce ingredients together and whisk.
Add the sauce to the pan and mix until the jackfruit is covered in sauce. Gently simmer on medium-low heat for 5-6 minutes, stirring occasionally, until the sauce starts to thicken. Take the pan immediately off the heat. If left on the heat the sauce will burn.
Taste the jackfruit and add additional soy sauce or crushed red pepper. Divide into bowls and garnish with sesame seeds and green onions!
Leftover jackfruit can be kept in the refrigerator in an airtight container for 2 days.
