Nutrition Corner What Is Jackfruit?
Jackfruit is an exotic fruit grown in tropical regions of the world, native to South India. It is growing in popularity due to it’s high protein content, antioxidants, low glycemic index, and versatility which makes it a great food source for vegans and vegetarians. It is part of the Moraceae plant family, which also includes fig, mulberry and breadfruit. Jackfruit has a spiky outer skin and is green or yellow in color.
Jackfruit has a subtle sweet and fruity flavor and has been said to taste similar to a combination of fruits, including apples, pineapples, mangoes and
bananas.Vegans and Vegetarians often use this fruit as a meat substitute due to its texture, which is comparable to shredded meat and high protein content. It provides more than 3 grams of protein per cup, compared to 0 –1 grams in other similar types of fruit.
The most commonly consumed part of jackfruit is the flesh, or fruit pods, which are edible both when ripe and unripe. It can be used in sweet and savory dishes, including desserts and curries. Aside from the skin, every other part of the fruit is edible.
Jackfruit nutrition profile. Approximately 92% of the calories come from carbs, while the rest come from protein and a small amount of fat. One cup of sliced fruit provides the following nutrients: Calories: 155 Carbs: 40 grams Fiber: 3 grams Protein: 3 grams Vitamin A: 10% of the RDI Vitamin C: 18% of the RDI Riboflavin: 11% of the RDI Magnesium: 15% of the RDI Potassium: 14% of the RDI Copper: 15% of the RDI Manganese: 16% of the RDI
Jackfruit is very versatile and can be eaten raw or cooked. To prepare it, you will first want to slice it in half and remove the yellow fruit pods and seeds from the skin and
core.You can do this with a knife or your hands. It is important to note that the white, fibrous part inside of jackfruit is incredibly sticky, so it may be helpful to wear gloves while handling it. Jackfruit can be consumed plain or cooked into both sweet and savory dishes, depending on its ripeness. Unripe fruit generally tastes best in savory recipes, while the sweetness of the ripe fruit is great for desserts. Since it is an exotic fruit, fresh jack- fruit can be difficult to come across in grocery stores and is often found in Asian and Indian markets. However, it is also sold canned, which is a convenient option and an easier one if looking for organic.
BBQ SLOWCOOKER JACKFRUIT *please use organic ingredients 2- 20 oz cans Organic Young Jackfruit in lime juice and sea salt, drained and rinsed 1/3 cup nutritional yeast juice of 2 limes 1 tsp agave 1/2 cup fresh cilantro, chopped 1 - 1/2” piece of fresh turmeric finely chopped or 1 tsp turmeric powder 1 - 1” piece fresh ginger finely chopped or 1 1/2 tsp ginger powder 1 tsp cumin 4 cloves Garlic, chopped 1 small red onion, chopped 1 Tsp Himalayan Pink Salt 2 Tsp Smoked Paprika 1 Cup water Options ~ 1 squash of choice, cut in half, seeded, sweet potato/ yam, steamed or roasted, or tortillas. Sauteonion and garlic in a couple tbsp of extra virgin olive oil or ghee then add to pressure or slow cooker with all ingredients except squash, sweet pota- toes, or tortillas. Pressure cook 30 min- utes or slow cook on high for 4 hours. Fill squash halves or potatoes with jackfruit mixture and bake at 350o 15 minutes to heat through. Alternatively fill tortillas. Serve with a fresh squeeze of lime juice and enjoy!
I like to serve this with jicama fries or a jicama and daikon radish slaw and curried navy beans.
Baked Jicama Fries 1 medium jicama 3 Tbsp EVOO or Ghee, melted 1/2 tsp each chili powder and paprika 1 tsp cumin 1 tsp garlic granules 3 Tbsp nutritional yeast (optional if you want a slight coating) 1/2 tsp Himalayan pink salt Preheat oven 400° Peel and cut jicama into french fry size pieces or use a french fry disk in food processor. Place slices in a large bowl and toss with EVOO or ghee, spices, salt, and nutritional yeast if using. Place in a single layer on a prepared baking sheet or an air fryer basket. Bake for 30 minutes or until crispy, turning halfway.
Holistic Harmony LLC Healing and Wellness offering Acupuncture, angel card reading, BEMER, classes, celiac support/ programs, cupping, facial rejuvenation, holistic health/ nutrition coaching, intuitive readings, massage, mediumship, reiki, reiki w/ chakra balancing and crystal healing, weekly meditation w/ Lorraine Henrich, mediumship, reiki, and rosary circles, beginner yoga, chakra yoga, mommy and me yoga, restora- tive yoga, monthly workshops.
Patty Sassone, Celiac specialists w/
36+ years exp. Board Certified Integrative Nutrition Holistic Health Practitioner andWellness Coach and a Natural Food Chef, specializing in Autoimmune Diseases, Celiac Disease and
Gluten Free Living, Digestive Health, and Epigenetics. She is a Celiac who has been living gluten free 36 years and raised 3 Celiac children. Patty Sassone can be reached@ 973-454-9780 or
holisticharmonynj@gmail.com 152 Hamburg Tpke, Bloomingdale, NJ
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