Jackfruit is the new baby of the vegan and vegetarian world. If you have never hard of jackfruit you are in for a real treat. It is a tropical fruit, mild in flavour and easy to find in most grocery stores. It has great texture that makes it the perfect substitute for meat.
The star of both of these recipes is the jackfruit. Karen from Nutrilicious and I were busy again, this time cooking with Jackfruit. We tried the Upton’s Naturals brand which is sold in a pouch and is already chopped into bite size pieces, ready to use, cutting down on your prep time. We also tried the Native Forest Jackfruit in a can, the pieces of jackfruit are bigger and require some chopping. I thought that both products were similar in taste - but know how much you need for your recipe because the Native Forest is a 14 ounce tin and the Upton’s package is only 7 ounces, so depending on your recipe you may need two packages. Both products need to be rinsed, drained and dried well before using; so you don’t water down your dressing or sauce.
Some Jackfruit Trivia…
Jackfruit is considered the largest tree-borne fruit in the world.
Jackfruit is high in magnesium, vitamin B6 and antioxidants, which means healthy skin and hair.
It thrives in tropical climates and is popular throughout Southeast Asia, Africa and Brazil.
It's high in fiber, potassium, iron, magnesium and calcium
Low-carb and low in calories, about 30 calories in 100 grams and 5 grams of fiber!
FOR THE RECORD…My in house taster Gordy had no idea what he was eating… Jack -who?
This recipe makes 4 generous servings.
For the jackfruit
2 14-ounce cans of young green jackfruit in water
2 tbsp brown sugar
1 tbsp oil, (I use grapeseed or canola)
1 tsp paprika
1/2 tsp chili powder
1 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
3/4 cup BBQ sauce, use your favourite brand
For the Slaw
2 cups shredded cabbage
1 carrot, shredded
1/2 ripe avocado
1 tbsp maple syrup
1 tbsp lemon or lime juice
1 tbsp oil
pinch of salt
pinch of pepper
Your favourite buns
1. Rinse, drain, and dry the jackfruit well between 2 pieces of paper towels. Chop off the core portion of the fruit and discard. Place in a large mixing bowl and set aside.
2. In a medium size bowl, mix together BBQ seasoning and add to jackfruit. Toss to coat.
3. Heat a large skillet over medium heat, once hot, add oil and seasoned jackfruit. Toss to coat and cook for 2-3 minutes.
4. Add the BBQ sauce, if too thick you can thin with a bit of water to make it saucy. Stir and reduce heat to low- medium and cook covered for about 20 to 30 minutes, stirring occasionally.
5. While the jackfruit is cooking you can make slaw. Start by making the dressing; whisk together the maple syrup, lemon or lime juice, oil, salt and pepper. Pour dressing over the cabbage, carrots and avocado and toss to coat. Place in the refrigerator until ready to serve.
6. To serve place a spoonful of slaw on the bottom buns, top with a generous serving of the BBQ jackfruit.
For finer texture, use two forks to shred the jackfruit, you can do this while it is cooking.
You can store any leftover jackfruit in the fridge for a few days, though best when fresh.
Make sure to purchase canned jackfruit that says “in brine” as opposed to “in syrup”
Jackfruit ‘Tuna’ Salad
This recipe makes 2- 3 servings
1 14-ounce can of young green jackfruit in water
2 medium stalks celery, finely chopped
1/4 cup red onion, finely chopped
1/2 cup finely chopped red, green or yellow pepper
3 tbsp vegan or any mayo you like
1 tsp yellow mustard
2 to 3 tsp fresh dill, finely chopped
2 tsp fresh lemon juice
1/2 tsp smoked paprika
1/4 tsp salt, or more to taste
1/2 dill pickled, finely chopped, (optional, but adds a bit of tanginess and crunch)
Freshly ground black pepper, to taste
1. Rinse, drain, and dry the jackfruit well between 2 pieces of paper towels. Chop off the core portion of the fruit and discard. If not already chopped, chop into bite sized chunks.
2. Put the jackfruit in a medium mixing bowl and add the rest of the ingredients and mix until fully combined. Taste and adjust seasoning. I like to let the mixture sit in the fridge for at least 30 minutes to let the flavours develop.
3. Serve in a sandwich or on top of your favourite greens.
Leftovers can be refrigerated in an airtight container for 3 to 4 days.
Make sure to purchase canned jackfruit that says “in brine” as opposed to “in syrup.”