Feeling Adventurous? Try Jackfruit!

You may be saying Jack who? While jackfruit is newer to the U.S., it’s been served for centuries in Southeast Asia. Before 2019, the unique fruit was commonly only found in Asian markets, but it is becoming more widely available in traditional grocery stores and on restaurant menus too.

Jackfruit is a very large, very heavy fruit. It’s about the size of a watermelon but has thick, prickly skin and sticky, yellowish fruit inside. Because Jackfruit is fibrous, it is often used as a meat substitute when cooked because it takes on a similar texture. However, when the fruit is ripe, it can also be enjoyed raw. It’s sweet and tastes like a cross between banana, mango, and pineapple.

Unlike most fruits, jackfruit is a great source of protein providing seven different amino acids. One cup of jackfruit has approximately 3 grams of protein. For comparison, a cup of pineapple has less than 1 gram. Jackfruit is also a great source of vitamins A and C, potassium, and magnesium. Jackfruit seeds are edible too. They’re often boiled or roasted and have the texture of a firmer potato.

Buying a whole jackfruit may seem a bit daunting. Thankfully, you can often find fresh slices or chunks of jackfruit pre-prepared for you with the skin and seeds removed. You will find jackfruit in the produce, refrigerator, and canned goods sections of the store. When you purchase it canned it will come packed in brine or water. Choose water for “sweeter” recipes and brine for “savory” recipes.

If you’re up for safely giving it a try, we’ve compiled a few resources for you, including the step-by-step image below, plus an informative article and video to show you the process and what to expect.

Due to its versatility, jackfruit can make an appearance at any meal, from breakfast to dinner! Try jackfruit in one of these Grow Fit®-inspired recipes:

Sunshine Jackfruit Smoothie, Serves 2

Ingredients:

• 3 cups fresh jackfruit (or canned and packed in water)
• 1 cup light coconut milk (canned)
• 2 to 4 Tbsp. lime juice
• Ice (optional)

Directions:

1. For young assistants: Place all ingredients in a blender.
2. Blend on high until smooth.
3. If desired, add ice to thicken and chill the smoothie.
   
   

Jackfruit with Smoked Paprika & Lime Salsa, Serves 12

Ingredients:

• 2 cups canned jackfruit (shredded and drained)
• 2 cups pineapple tidbits
• 2 cups frozen mango cubes, defrosted
• ⅔ cup red onion, diced
• 1 cup red bell pepper, diced
• 2 Tbsp. lime juice
• ¼ cup cilantro, chopped
• 1 tsp. smoked paprika
• 1 Tbsp. agave nectar

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. For young assistants: Place pineapple, mango, and jackfruit on a greased pan.
3. Bake for 12 to 14 minutes until golden brown.
4. Mix the roasted fruit with the red onion, bell pepper, lime juice, cilantro, and agave nectar in a medium bowl and stir until combined.

Tip: Serve with baked whole wheat tortilla chips or as a vegetarian filling for tacos.

Jackfruit Stew, Serves 6 to 8

Ingredients:

• 4 cups young jackfruit (plain and drained, if packed in water)
• 3 cups potatoes, diced
• ½ yellow onion, chopped
• 5 cloves garlic, minced
• 1 large carrot, cut into rounds
• 9 cups veggie stock
• 1 cup cherry tomatoes
• 3 tsp. smoked paprika
• 3 bay leaves
• 10 sprigs thyme
• 2 tsp. oregano
• 3 tsp. onion powder
• 1 ½ tsp. chili powder
• 1 ½ Tbsp. ground flax seed
• ⅓ cup Italian parsley, chopped
• 1 ½ Tbsp. olive oil
• Sea salt, just a pinch

Directions:

1. Preheat a Dutch oven over a medium-low setting. Add the chopped onion with a pinch of sea salt and a splash of water. Cook until translucent (about 5 minutes).
2. Stir in the carrots and garlic. Cook another minute or so.
3. Stir in all the spices, thyme sprigs, and bay leaves. Add the jackfruit. Pour in the veggie stock and bring the stew to a simmer. Cover with a lid and cook for about 40 minutes.
4. Using a potato masher, you can shred the jackfruit into tender small bites. Add the potatoes and simmer for another 15 minutes.
5. For young assistants: Add the chopped tomatoes. 
6. Taste and adjust seasonings, as needed.
7. Remove from heat. Discard thyme and bay.
8. Stir in most of the parsley, leaving some for garnish.

Tip: Serve with crusty whole-grain bread.