This vegetarian bowl has become a family favourite. Jackfruit is a tropical “fruit” that has a texture similar to pulled pork and a bit of a nutty flavour. It tends to take on the flavour of the sauce it is cooked in.
It is high in fibre, contributing to about 10% of your daily retirement of fibre. It is also higher in potassium, contributing to approximately 20 percent of your daily need for potassium. Potassium is important for helping maintain electrolyte balance and regulating the amount of water in your cells. It also has a role in lowering blood pressure and controlling the electrical activity in the heart.
You can buy it canned (young jackfruit in brine) or in the fridge section (Blush Lane and Community have it in their fridge section) or any health food store.
Enjoy!
Jackfruit Bowl/ Taco’s
4 Tbsp Avocado Oil
1 onion chopped finely
3 cloves of garlic crushed
1 tsp cumin powder
2 tsp coriander
1/4 tsp ceylon cinnamon
Pinch of ground cloves
1 tsp sambal oelek (paste) or chill powder (I love the Mayan Chili Powder from Spice Merchant.)
2 Tbsp tomato paste
4 Tbsp tamari
3 Tbsp maple syrup
1 Tbsp Apple cider vinegar
3 packages of Upton’s Natural Jackfruit (looks like this:https://www.uptonsnaturals.com/products/original-jackfruit)
Instructions:
Heat up oil in medium, heavy bottomed pan. Add onion until cooked through. Then add garlic and fry until fragrant.
Add spices and blend for 1-2 minutes
Add tomato paste and blend.
Add drained Jackfruit with tamari, maple syrup and apple cider vinegar. Mix well. Squash the jackfruit pieces with your spoon to shred them. Simmer gently for 10-15 minutes.
While you prepare the veggies, spread jackfruit over a sheet and bake at 390F for 20 min.
Serve with:
quinoa / rice
shredded red cabbage, shredded sour kraut or Kimchi, carrots, broccoli sprouts, avocado and greens
Add in Stir-fried cauliflower and sweet potato “rice” (fried in coconut oil)