Three Jackfruit Dishes -You Must Try!!
It’s only been about three years since I started experimenting with jackfruit in the kitchen and now I’ve incorporated it into my weekly meal plan. Trying lots of recipe combinations and serving them at dinner parties with great results, meaning I must share them with you too!
What is Jackfruit: An exotic fruit, native to south west India. It comes from the same tree species as the fig and mulberry fruit.
Health Benefits: Becoming the new craze for plant based ‘pulled pork’ has quite a few health benefits. It is good for balancing your blood sugar, weight loss, high in fibre, and vitamins/minerals -A, B6, C, Iron, Calcium, Magnesium and Potassium and so much more!
Where/Type: There are different ways to find jackfruit; most asian and health foods stores will have them stocked either fresh or canned, both are fine. Do make sure it is green jackfruit and not the sweet yellow type.
Preparation: If you purchase the raw green jackfruit, it does take more time but does avoid any processing materials that have come in contact with anything pre-packed or canned. Yet the canned version is much more convenient of course. - with both types, you will have to chop off the core, this is the hard spine to the fruit which is hard to bite into and you will feel it. Removing the medium sized seeds is your personal choice but they are fine to consume.
Cooking: Both the raw and pre-packaged jackfruit are best simmered to remove the slight bitterness the fruit has, the raw one will take a little longer but also worth it. Chop the pieces up into 1 inch cubes if not already and simmer in boiling water (5mins for the canned and 25mins for the raw) drain off the liquid, cool slightly and flake them with your hands.
The ways you can use this fruit are endless, they take on a variety of flavours very easily, you can add them on top of pasta, rice, into a salad, hearty soup, stew, sandwich/burger/lettuce cup fillings, curries, quesadillas, roasted pepper stuffers and more!
I have attached a few images below on how I use it: The key ingredient I like to use in most of them are liquid smoke or smoked paprika. I find it gives the fruit a real earthliness and if you have time to marinate it or simmer in a slow cooker then the flavours will really take on.
Everything is gluten free, vegan and seven common allergen free!
First Recipe here I used: Jackfruit, Rosemary, Tamari (this is a soy not wheat based sauce), Tomato Paste, olive oil, pink salt, black pepper, veggie stock and chestnuts. Simmer ideally for 30 or more minutes on low. I ended up rolling this filling into gluten free pasta sheets, then topping it with some cashew cream then into the oven for 10 minutes - recipe here: https://www.coconutandwhat.com/blog/cashewcreamsauce?rq=cashew
Above is a simple jackfruit stir-fry, just as you would with meat, you can use the same herbs and spices, veggies and condiments that give it that meaty flavour the texture however is already there.
For this recipe I used: Jackfruit, Green onions, shiitake mushrooms, minced garlic, sesame oil, Tamari and liquid smoke.
Add this onto a bed of brown rice / pseudo grains or for a grain free option with some konjac, zucchini, or sweet potato ‘noodles’
For the third recipe: I made a mezze of all plant based foods, this was so delicious, I made a similar filling to recipe one yet I added in some diced kalamata olives for that zing! I stuffed them into half roasted and seedless peppers and put them under the grill with some cassava flakes and parsley onto for that crunch and freshness. Squeezing on lemon juice right before serving will enhance the flavours more in this mediterranean style dish.
Hope you enjoyed the read and photos of which I have a load more! Try one of these dishes. I’m sure you can incorporate it once a week, tag me if you try it and let me know what you think!