Jackfruit is a delicious and versatile tropical fruit that is gaining popularity in the United States. Native to Southeast Asia, it is the largest tree fruit in the world, weighing up to 80 pounds (36 kg) and growing as long as 35 inches (89 cm). Jackfruit is unique in that it can be enjoyed at different stages of ripeness, offering different flavors and textures. Whether you’re looking for a healthy snack or a meat substitute for your favorite dishes, how to eat jackfruit is easy to learn and fun to try.
What Does Jackfruit Taste Like?
Jackfruit has two different flavor profiles depending on whether it is ripe or unripe.
- Unripe (Green) Jackfruit: When jackfruit is unripe, it has a neutral, mild flavor and a fibrous, meaty texture. This makes it perfect for savory dishes like pulled ‘pork’ sandwiches, tacos, and curries. It absorbs the flavors of the seasonings or sauces, making it a great plant-based substitute for meat in vegan recipes.
- Ripe Jackfruit: As jackfruit ripens, the flesh becomes sweet, soft, and juicy. The flavor is tropical, often compared to a mix of pineapple, banana, and mango. Ripe jackfruit is great for sweet dishes, such as fruit salads, smoothies, popsicles, or ice cream.
Is Jackfruit Good for You?
Yes! Jackfruit is a healthy fruit with several nutritional benefits. It is:
- Low in Calories: Jackfruit is naturally low in calories, making it a great option for those looking to maintain a healthy weight.
- Rich in Vitamin C: This fruit is packed with vitamin C, which boosts the immune system and promotes healthy skin.
- Full of Antioxidants: Jackfruit contains antioxidants that help protect the body from damage caused by free radicals.
- High in Fiber: Jackfruit is a good source of fiber, which helps with digestion and makes you feel fuller longer.
- Loaded with Minerals: The seeds of jackfruit are rich in minerals like calcium, iron, magnesium, and potassium, which support bone health, energy, and overall well-being.
Jackfruit is also fat-free and low in sodium, which makes it heart-healthy.
How to Open a Jackfruit
Opening a jackfruit may seem challenging at first due to its large size and sticky sap. But with a little practice, you’ll soon be able to enjoy this tropical fruit. Here’s how to open and prepare jackfruit:
- Prepare the Area: Jackfruit releases a sticky sap, so it’s important to oil your hands, knife, and cutting surface. You can use cooking oil or vegetable oil to coat everything.
- Cut the Fruit: Use a large, sharp knife to slice through the tough outer skin of the jackfruit. Cut it into 2-inch thick slices, then cut each slice in half. Be sure to cut along the natural grooves of the fruit.
- Remove the Core: The jackfruit has a hard, fibrous core that you need to remove. Use a knife to carefully slice away the core from each section of the fruit.
- Extract the Fruit Pods: After removing the core, you’ll find the edible fruit pods nestled between fibrous strands. Use your oiled hands to pull out the fruit pods. These are the sweet, fleshy part of the jackfruit that you eat.
- Remove the Seeds: Inside each fruit pod, there’s a seed. Gently remove the seed and its skin. You can boil or roast the seeds to enjoy them as a snack.
How to Eat Jackfruit
Once you’ve prepared the jackfruit, you can enjoy it in a variety of ways depending on whether it’s ripe or unripe.
How to Eat Ripe Jackfruit (Sweet Dishes)
- Fresh: The easiest way to enjoy ripe jackfruit is to eat it fresh. The sweet, juicy flesh is perfect for snacking. Just pull out the pods and enjoy the tropical flavor.
- Smoothies: Add ripe jackfruit to smoothies for a tropical twist. Combine it with other fruits like bananas, pineapples, or berries to create a refreshing drink.
- Fruit Salads: Chop ripe jackfruit into bite-sized pieces and add it to a fruit salad. Its sweet flavor pairs well with other fruits like mango, papaya, or kiwi.
- Frozen Treats: Make your own popsicles, sorbet, or jackfruit ice cream by blending ripe jackfruit with coconut milk or yogurt and freezing the mixture. It’s a healthy and refreshing dessert option.
- Jackfruit Ice Cream: For a delicious treat, blend ripe jackfruit with sweeteners like honey or agave syrup and freeze it to make homemade jackfruit ice cream.
How to Eat Unripe Jackfruit (Savory Dishes)
- Pulled ‘Pork’ Sandwiches: Unripe jackfruit has a meaty texture, making it a great substitute for pulled pork. Simply sauté the jackfruit with barbecue sauce or seasonings and serve it on a sandwich bun for a vegan version of pulled ‘pork.’
- Tacos and Wraps: Shredded unripe jackfruit works wonderfully in tacos or wraps. Add your favorite toppings like salsa, lettuce, or guacamole for a satisfying meal.
- Curries: Unripe jackfruit can be added to vegetable curries for a hearty, plant-based dish. Cook it with spices and coconut milk for a flavorful and filling meal.
- Stir-Fry: Slice unripe jackfruit into strips and stir-fry it with vegetables and your favorite sauces for a quick, savory dish.
- Jackfruit Burgers: Mash cooked unripe jackfruit and combine it with breadcrumbs and spices to form patties. Cook them in a pan or on the grill for delicious jackfruit burgers.
How to Cook Jackfruit Seeds
Jackfruit seeds are edible and tasty when prepared correctly. Here’s how to cook them:
- Boil: Boil the seeds for 20-30 minutes until soft. Then peel off the outer skin and enjoy them as a snack.
- Roast: Roast the seeds in the oven or on a grill for a crunchy snack. You can add spices for extra flavor.
Where to Buy Jackfruit
Jackfruit can be found at many grocery stores, especially those with international or tropical fruit sections. You may find fresh jackfruit in the produce aisle, although it may be challenging to find a whole fruit due to its size. Alternatively, you can buy jackfruit in other forms:
- Canned Jackfruit: Canned jackfruit is available in most grocery stores and is often sold in water or brine. Be sure to check the label for the type of jackfruit (green or ripe) and the added ingredients.
- Frozen Jackfruit: Frozen jackfruit is also available and is often sold in chunks or as pre-cooked, ready-to-use pieces.
- Dried Jackfruit: If you’re looking for a convenient snack, you can find dried jackfruit at health food stores or online. Dried jackfruit is a chewy, sweet option.
Conclusion
Jackfruit is a unique, versatile, and nutritious fruit that can be enjoyed in a variety of ways. Whether you’re eating it ripe for sweet treats or unripe for savory dishes, how to eat jackfruit is simple once you know how to prepare it. From smoothies and fruit salads to tacos and curries, jackfruit can be used in many recipes to add flavor and texture.
Its health benefits, including being low in calories, high in fiber, and rich in vitamins, make it a great addition to your diet. So, the next time you see jackfruit at the store, give it a try and explore the many ways you can enjoy this tropical delight.
