I am committed to a plant-based diet now. I have passed the point of no return, as the thought of eating real meat now makes me feel quite squeamish. That is sometimes a problem, as I grew up in Alberta- definitely meat country- and I loved meat. I really get the bacon-flavoured everything craze. So, I am always on the hunt for new ways to satisfy an old craving. I have already posted about meat substitutes, and this week I finally sourced one that I have been wanting to try for a long time. Believe it or not, it is actually a tropical fruit. When ripe I have read that it is sweet and deliciously addictive. In fact some sources said ripe jackfruit was the inspiration for the flavour of Juicy Fruit gum.
Green jackfruit, however, has very little flavour of its own, and it can be shredded and cut to resemble mild-flavoured meats like chicken, pork, and even tuna. Most vegan recipes using jackfruit call for jackfruit packed in brine. The fruit I found, however, was packed in water. Better for heart-health anyway, but I suspect I will need to experiment a bit more with seasonings to find the perfect fit. In the meantime, expect quite a few jackfruit recipes as I try out ways to use it. If you are looking for green jackfruit yourself (and it does not grow where you live), try stores that carry Asian or Indian foods.
It cost about $1.50 (Cdn) per can and the nutritional info per 280g (a little over 1 cup) is:
Calories 60 Fat 0 g
Cholesterol 0 g Sodium 1260 mg
Carbohydrate 14g Fibre 6g
Protein 2g Sugar 0g
Calcium 4% RDA Iron 12% RDA
I wanted to make a quick lunch with no cooking, so the first thing I did with the jackfruit was to use it in a mock tuna salad. It really does not require a recipe- you can just use your regular tuna salad recipe and substitute the jackfruit for the meat, but I will outline the steps I took and give a few hints about modifications you might want to try. It would work exactly the same if you wanted to make it as a chicken salad- you would just change the seasonings that you use.
Jackfruit Salad Sandwiches
– Canned jackfruit
– Mayonnaise or vegan substitute
– Veggies. I used green onion, celery, mini tomatoes in the salad, and lettuce and cucumber in the sandwich. Shredded radish, carrots, peas, even green apple would be good too. If you were to make a curried “chicken” salad, you might add green grapes.
– Chick peas or mild-flavoured beans (I used them whole. To make the salad stick together more, you could mash them before adding. They add protein and body)
– Pickles (I like pickles in my tuna salad, and the vinegar also helps to add some flavour to the jackfruit. You could also try pre-soaking the jackfruit in a teaspoon or so of vinegar and leaving out the pickle if you don’t like it in the salad).
– Pepper, spices, and extras as desired (sometimes I like chicken salad with cumin, other times I like it with a bit of chili powder. Experiment. This time I just added pepper for flavour and some hemp hearts for texture and extra omegas. Flax seed would be good for that too).
– Bread, pita pockets or lettuce for holding and delivering the salad to your eager mouth.
– Shred the jackfruit with two forks to give it the look of tuna or shredded chicken (It shreds naturally into strings). Soak in vinegar if desired (this would make it more tuna-like. When I made it plain it was more like chicken)
– Chop up veggies, pickles and extras to add to salad, and slice the ones for in the sandwich.
– Mix jackfruit, chopped veggies and extras, and add a Tablespoon or two of mayo (to taste). Add pepper and spices (to taste) and stir.
– Pile it all up in your bread and add lettuce and other sliced veggies (you could use sprouts, too).
– Serve with a pickle slice. This was as good as tuna salad any day, and I imagine (like real tuna salad) it would get even better if you let it sit in the refrigerator for an hour or two so flavours can mix.