If you’ve been grocery shopping lately, you may have noticed a huge, funny looking fruit in the produce section. (At least you think it’s a fruit?). It’s covered with a thick green, spiky rind and looks more like a medieval weapon than something you’d eat.
Say hello to jackfruit-the darling ingredient and prized vegan-friendly meat alternative that’s getting all the buzz in the health-conscious world. Not familiar with this tropical staple? No sweat. Here’s what you need to know about its nutritional and health benefits and how to prep it. It’s not hard-we promise!
What is jackfruit?
Jackfruit is actually the world’s largest tree fruit-small ones weigh between 4.5 to 7kgs and large ones can weigh in at 45kg! It’s typically grown in South and Southeast Asia.
Depending on the ripeness of the fruit, you’ll get different flavours and textures. Young, green jackfruit has a blander taste, making it great for savoury dishes, while ripe jackfruit is sweeter and tastes like a combo of mango and pineapple-perfect for desserts and smoothies.
Nutritionally, jackfruit is a good source of carbohydrates, vitamins, minerals and fibre and has very little fat. “Jackfruit is rich in vitamin A, vitamin C, magnesium, vitamin B6 and fibre. It’s basically packed with immunity boosting vitamins and gut healthy fibre!,” says dietitian Theresa Shank.
One cup of raw jackfruit has 657kJ (157cal), 38.3 grams of carbs, 1 gram of fat, and 2.5 grams of fibre. “Unlike other fruits, jackfruit has nearly three times the amount of protein,” says dietitian Emily Kyle.
Is jackfruit good for you?
It might be too early to tell. “There is not much scientific research to back up the health benefits associated specifically with a jackfruit at this time given its new rise in popularity," says Kyle. However, Kyle says there is research that backs up the health benefits of the nutrients and compounds in jackfruit. “Studies have shown that antioxidants and dietary fibre, like the ones found in a jackfruit, have positive health benefits,” she adds.
For example, the spiky fruit is considered a low glycemic food, thanks to its fibre content, which means that it’s digested slowly and prevents blood sugar spikes. Antioxidants like vitamin C may buffer your cells against oxidative stress and reduce inflammation, which can lead to chronic conditions like heart disease and diabetes. Jackfruit is also full of phytonutrients like isoflavones, carotenoids, and flavonoids.
Plus, adopting a more plant-based diet is good for you overall, says Kyle. “Replacing some meat in the diet with a plant-based alternative like jackfruit is a great way to reap some of those health benefits,” she says.
How to eat jackfruit
“Jackfruit itself is sweet, so it pairs well with dishes that are already naturally sweet, such as a dish with a sweet BBQ sauce,” says Kyle. Her favourite recipe? A BBQ Jackfruit Bowl, highlighted in her upcoming cookbook, The 30-Minute Thyroid Cookbook. “It combines a sweet, Carolina-style BBQ sauce with the jackfruit, served over quinoa with lots of veggies for a delicious, plant-based meal,” she says.
Other funs ways to try jackfruit? Add some shredded jackfruit to your tacos, sandwich or pizza. Shank says jackfruit also makes a great addition to hot cereals, parfaits, stir-fries or topping a salad too.
jackfruit carnitas tacos | corn tortillas, jalapeno, red pepper, cilantro, lime . . . in honor of #tacotuesday i remade my favorite vegan tacos! the filling is a smoky, spicy jackfruit “carnitas,” made by marinating green jackfruit and then simmering until tender/pulling apart into shreds. recipe is below (will be posting a more detailed blog post soon!) . . Jackfruit Carnitas Tacos * 1 tbsp maple syrup * 2 tbsp tamari * 1 tsp liquid smoke * 1/2 tsp smoked paprika * 1/2 tsp ground coriander * 1/2 tsp cumin * 1/2 tsp chili powder * 1/4 tsp white pepper (or black) * 1 can green jackfruit in water, drained and thoroughly rinsed, with center core parts chopped * 1 tbsp water or olive oil * one small onion, finely chopped * 2 cloves garlic, minced * 1-2 chipotle peppers in adobo sauce, chopped * 1/4 cup orange juice * vegetable stock In a bowl or freezer bag, combine first eight ingredients and mix well. Add in jackfruit pieces and marinate for at least two hours or overnight for best flavor. Next, heat oil (or water) in a pan and saute onion and garlic, cooking until fragrant and softened, about 5 minutes. Add jackfruit with the marinade and orange juice, and enough vegetable stock to barely cover. Simmer for 15-20 minutes. Break up jackfruit using a fork or potato masher, reduce heat, and continue to cook on low for another 15 minutes until most liquid is evaporated. (Optional last step: place jackfruit on a baking tray and bake at 400F for a few minutes until crispy and charred.) Serve warm on tortillas with toppings: cilantro, lime juice, red onion, sliced jalapeño peppers, cashew crema, fresh salsa, etc.
But jackfruit’s claim to fame is as a vegan-friendly meat alternative. Unlike other vegan protein sources like nuts and beans, cooked jackfruit has a texture similar to pulled pork or chicken. However, Shank says don’t expect it to actually taste like meat.
Because jackfruit has a versatile flavour, it's a fun ingredient to work with for both savoury and sweet dishes. “It’s easy to incorporate into various recipes, taking on the flavourings of whatever it is paired with,” says Shank.
Jackfruit's hearty texture makes it a good meat substitute, but it doesn't provide the same protein boost as other plant-based sources of the macronutrient. “So if you're hankering for jackfruit carnitas for dinner, make sure the rest of your day is nutritionally adequate in protein,” says Shank.
How do you prep jackfruit?
If you’re ready to try jackfruit for yourself, check out your local grocery store or Asian market. And have a good set of kitchen knives on hand! FYI: The fruit can also be sticky.
To make it easier on yourself, pick up canned or frozen jackfruit at the grocery store. “They have done all the hard work for you, so all you need to do is open the can, prepare and enjoy,” says Kyle. When buying canned jackfruit, be sure to choose varieties packed in water or its own juices-not sweetened syrup-so you’re not consuming added sugar and extra kilojoules. A number of food companies are also dipping their toe into the world of jackfruit, packing the fruit in a variety of pre-seasoned flavours.
So next time you’re at the grocery, don’t run away from the green fruit. Grab some jackfruit and start enjoying it with your dishes!