Ah…the mystical, magical jackfruit. A Vegans best friend. My personal favorite meat replacement. What is amazing is how many Vegans and Vegetarians I have spoken to that have never even tried jackfruit let alone prepared it. This Southeast Asian gem needs to be a part of your plant-based menu for its unsurpassed magical ability to mimic meat particularly chicken, pork and tuna.
First, some jackfruit facts:
- The flesh of the jackfruit is starchy and fibrous and is an excellent source of dietary fiber. The pulp is composed of 74% water, 23% carbohydrates, 2% protein, and 1% fat.
- 100 Grams of Jackfruit has only 94 calories!
- Jackfruit is high in vitamins A & C and may help control blood sugar.
- Jackfruit may have the potential to reduce the risk of heart disease due to its content of potassium, fiber and antioxidants
Where can jackfruit be used? Below you will find my recipe for “Tuna” salad and Pulled “Pork” but please get creative. Jackfruit is great in tacos, enchiladas, casseroles, salads, you name it! It absorbs spices and flavors easily.
Stores like Whole Foods carry jackfruit pre-seasoned and cooked in flavors like
Curry or Southwestern. You can also buy it uncooked in cans which is what I prefer. Make sure you don’t buy the jackfruit in syrup but water or brine. I purchase it HERE.
Jackfruit should be rinsed and then boiled for about 15- 20 minutes or until tender. You can then thoroughly chop or pulse briefly in a food processor until shredded. As an alternative you can sauté the jackfruit in oil or a small amount of veggie broth. I like to avoid oil and don’t find the veggie broth gets it as tender as I would like so my go to method is to boil.
Folks with latex allergies may be allergic to jackfruit as well as kiwi and papaya.
Jackfruit “Tuna” Salad
For this recipe I use curry powder as I love the combination and have fond memories of curry tuna and chicken salads from my past. Feel free to “do you”. If you’re the kind that loves apples and pecans in your tuna, go that route.
Pulled Jackfruit Not Pork!
I love a spicy, tangy barbecue recipe. Those of us following a plant-based lifestyle don’t typically feel welcome in most barbecue establishments but I sure do miss it! This recipe makes two healthy servings. If feeding more folks, double. If you are short on time, your favorite jar of barbecue sauces can be substituted for my recipe. Mine is sugar and additive free!