Jackfruit – Breadfruit as a Meat Alternative

Jackfruit, also recognized as the jack fruit, is the fruit of the diverse breadfruit tree (Latin: Artocarpus heterophyllus). This evergreen plant, otherwise known as the loaf tree, belongs to the mulberry family. Originating from India, it is also cultivated in other regions characterized by tropical climate, such as Brazil, Thailand, and Indonesia. The breadfruit tree attains a height of 10-30 m, with its fruits being considered the largest globally. They grow in a unique manner, directly from the trunk. Ripe jackfruits are dark yellow or light brown, covered with a hard skin adorned with spikes. The fruits exhibit an oval shape, can be up to 1 m long, and weigh up to 50 kg, although the average weight is around 10 kg. It is worth noting that both the flesh and seeds of the fruit are edible. Approximately 200 jackfruits can be obtained annually from a young breadfruit tree, while older trees yield up to 500 fruits per year.

Similar to other fruits, the true strength of the jackfruit's flavor depends on how ripe it is. When ripe, yellow specimens possess a distinct fruity aroma and a sweet exotic taste, which is often compared to peaches or mangoes. It can also be stated that it resembles the combination of banana and pineapple flavors. On the contrary, unripe, green fruits have a neutral taste, and their flesh becomes similar in consistency to chicken or pork after heating, which is why it is increasingly used as a meat substitute.

A ripe fruit of jackfruit provides approximately 95 kcal per 100 g. The caloric value of unripe fruits is significantly lower and is about 30 kcal. Jackfruit is a valuable source of vitamins and minerals. It has a particularly high content of potassium – more than bananas, which are considered to be potassium-rich foods. The fruit also contains vitamins A, C, B1, B2, B3, B6, folic acid, magnesium, calcium, iron, and zinc. Furthermore, jackfruit contains lignans, flavonoids, and carotenoids, which have a beneficial effect on health. Due to the content of protein and healthy fats, the seeds of the fruit are also valuable.

The jackfruit is employed both in desserts and in main courses. Fresh flesh from ripe fruits can be added to salads or eaten raw as a sweet snack. It is also used in the production of preserves, jelly, drinks, and cakes. It blends very well with coconut aroma. In dried form, it is suitable for home-made muesli bars, oatmeal, or granola. However, unripe fruits are used in savory dishes, but they require thermal processing. Cooked and seasoned jackfruit imitates the structure of meat. It is increasingly being used in vegan burgers, kebabs, goulash, and as a replacement for shredded beef. Additionally, in dried and ground form, it is used as a thickener for soups and sauces. Nevertheless, it should be noted that from a nutritional perspective, jackfruit cannot be considered a meat substitute as it only contains small amounts of protein, and carbohydrates predominate.

It is noteworthy that jakfruit, which is not only delicious but also health-promoting, is rich in valuable bioactive compounds. Jakfruit is characterized by a high antioxidant activity, which is achieved through antioxidant ingredients such as ascorbic acid (vitamin C), carotenoids, and flavonoids. These compounds delay or reduce the oxidation process, which also contributes to the reduction of tissue damage and inflammatory blood processes. The presence of antioxidants reduces the risk of developing cardiovascular diseases, including coronary heart disease and stroke, as well as neurodegenerative diseases such as Alzheimer's disease. Due to its high potassium content, jakfruit contributes to the support of the circulatory system by lowering blood pressure and reducing the risk of heart attacks. Furthermore, vitamin B6 helps to lower the homocysteine level in the blood, which in turn promotes the normal functioning of the circulatory system. Research has shown that flavonoids isolated from jakfruit have anti-inflammatory properties and inhibit the release of compounds that indicate an inflammatory state in the body. Phytochemicals such as lignans, saponins, and isoflavones have anti-inflammatory, anticarcinogenic, and anti-aging effects and also prevent high blood pressure. Scientists suggest that the compounds present in jakfruit reduce the mutagenicity of aflatoxin (a carcinogenic compound) and may counteract cancer. Health benefits also arise from the content of dietary fiber, which supports digestion, regulates bowel function, prevents constipation, and protects against colon cancer. An important role is also played by the present mineral components, such as calcium, which is important for bone health, iron, which protects against anemia, and magnesium, which contributes to the normal functioning of the nervous system.

Ingredients: – jacafruit (green) – canned, – onion – 1⁄2 piece, garlic – 2 cloves, rapeseed oil – 2 tablespoons, lemon juice – 1 tablespoon, soy sauce – 2 tablespoons, ketchup – 2 tablespoons, smoked paprika – 1⁄4 teaspoon, chili powder – 1⁄4 teaspoon, cumin – 1⁄4 teaspoon, pepper and salt to taste. Preparation: 1. Drain and rinse jacafruit. Cut harder parts, crumble the rest by hand or with a fork. 2. Chop onion and garlic, mix with spices and remaining ingredients. 3. Mix well and let marinate for several hours (best overnight in the refrigerator). 4. Heat a pan and fry the mixture over medium heat for about 15 minutes. If necessary, add a little water during frying. Additional information: Marinated jacafruit can also be prepared in the oven. Baking time is about 30–40 minutes at 180–200°C.

Ingredients: – green jackfruit from a can, – 1 carrot, – 1 zucchini, – 1 bell pepper, – 1 cup of tomato sauce, – 1 onion, – 3 garlic cloves, – 1 tablespoon of vegetable oil, – 2 tablespoons of soy sauce, – spices: salt, pepper, bay leaf, English green, smoked paprika. Preparation: 1. Heat the oil in a pan and brown the diced onion and chopped garlic. 2. Add the sliced carrot and let it simmer for about 5 minutes. 3. Prepare the jackfruit by rinsing, cutting into cubes and adding it to the pan. 4. Season, add tomato sauce and soy sauce and cook covered for about 30 minutes. 5. Finally, add zucchini and bell pepper and cook on medium heat until the vegetables are soft. 6. Serve with rice, pasta, bread or potatoes.

Ingredients: Jackfruit (green) - can, Coconut milk - can, Pumpkin - 1/2 small piece, Onion - piece, Garlic - 2 cloves, Yellow curry paste - 2 teaspoons, Olive oil - tablespoon, Garam masala - 1/2 teaspoon, Salt and pepper to taste. Preparation: 1. Heat the oil in the pan. Fry the sliced onion and chopped garlic. 2. Add the peeled and chopped pumpkin and jackfruit. Cook for about 5-10 minutes. 3. Add coconut milk, yellow curry paste and spices. 4. Mix all ingredients, cook on low heat for about 20 minutes. 5. Serve with cooked rice and sprinkle with fresh coriander.

Due to the taste and consistency of breadfruit, it perfectly mimics meat. It is recommended for those who follow a vegetarian diet, as well as for those seeking new culinary solutions. It is worth emphasizing that jackfruit is a valuable product, as it contains vitamins and minerals necessary for the proper functioning of the body. In addition, the bioactive compounds present in it have a positive impact on health. However, it should be noted that unripe fruits are not recommended for consumption without prior heating. If consumed raw, they can cause digestive problems such as abdominal pain or diarrhea. After cooking or baking, the fruit becomes very easy to digest and no longer causes such symptoms.