With a large shift in how we diet – particularly the introduction of plant-based diets – uncommon produce are popping up all over grocery stores and making their way to our plates.
One such example is jackfruit, which is being labeled as the next great meat stand-in.
But first – what the heck is jackfruit anyway?
Jackfruit is a tropical fruit that can be best described as a basketball-sized wart growing on the trunks of trees. But don’t let their appearance belie all the health benefits they afford – not to mention their sweet, juicy tropical flavor when they’re ripe. Some call it a mix between pineapple, mango and banana. Others say it’s what the flavor of Juicy Fruit gum tried to mimic. Either way, that sounds delicious to us.
It’s often considered a “meat substitute,” because of the meaty texture it adds to a main course, not due to its flavor or nutritional content.
It is highly nutritious, however: A cup of uncooked jackfruit contains 155 calories, 2.6 g fiber, as well as decent amounts of potassium (500 mg) and some magnesium (61 mg). And while the protein content – 2.4g – isn’t as robust as meat or beans, it shouldn’t stop you from adding this fruit to your shopping basket.
Ripe jackfruit is good to eat as-is, but if you’re using it as a meat sub, you’ll be using the unripe version. So, what’s the best way to use the denser, unripe jackfruit?
Related: How to Get More Plant Protein Into Your Diet
“Jackfruit is more of a texture than a flavor,” says Sidra Forman, Washington-based chef and co-author of The Pescetarian Plan.
“It’s very versatile in that it picks up seasoning very well, and can easily be replaced for ground meat, pulled meat, or shredded chicken in most recipes,” she says. “And it can be pan-roasted, baked, or grilled.”
When she says versatile, she means it: Complement with curry, Asian aromatic spices, lime and chili, or even simple olive oil, salt, and pepper, she explains.
“As a whole, plant-based food, jackfruit is unique. You might be able to get a similar result with seitan, tempeh, or a soy product, but none of those are single-ingredient whole foods,” Forman says.
Since it’s not very high in protein, you might want to pair it with something that is.
“In a stir fry, you might add some crumbled tofu, or you can use jackfruit as a topping over a high-protein bean pasta.”
Photo Credit: Suriyawut Suriya/Shutterstock.com; Maiphone yang/Shutterstock.com
