How to buy and eat the vegan meat alternative

If you have recently been shopping, you may have noticed a huge and fun fruit in the product section. (At least you think it's a fruit?). It is covered with a thick green and thick skin and looks more like a medieval weapon than a thing you eat.

Say hello to jackfruit – the darling ingredient and meat-friendly alternative for vegans that makes the world a health-conscious one. Not familiar with this tropical staple? No perspiration. Here's what you need to know about its nutritional and health benefits and how to prepare it. It's not difficult, we promise it!

What is jackfruit?

Jackfruit is actually the biggest fruit in the world – small weighs 10 to 15 pounds and fat can weigh 100 pounds! It is usually grown in South and Southeast Asia.

Depending on the maturity of the fruit, you will get different flavors and textures. The young green fruit of jackfruit has a bland taste, which makes it ideal for savory dishes, while the ripe jackfruit fruit is sweeter and tastes like a mixture of mango and pineapple, perfect for desserts and smoothies.

Nutritionally, jackfruit is a good source of carbohydrates, vitamins, minerals and fiber and contains very little fat. "Jackfruit is rich in vitamin A, vitamin C, magnesium, vitamin B6 and fiber. It contains mainly vitamins stimulating immunity and healthy intestinal fibers! Says Theresa Shank, RD, LDN, a dietitian based in Philadelphia.

A cup of jackfruit fruit contains 157 calories, 38.3 grams of carbohydrates, 1 gram of fat and 2.5 grams of fiber. "Unlike other fruits, the jackfruit fruit contains almost three times more protein," says Emily Kyle, RD, owner of Emily Kyle Nutrition in Rochester, NY.

Is jackfruit good for you?

It may be too early to say. "There is not a lot of scientific research to back up the health benefits associated specifically with a jackfruit fruit at the present time, given its new popularity," says Kyle. However, Kyle says research supports the health benefits of nutrients and compounds. "Studies have shown that antioxidants and dietary fiber, such as jackfruit, have health benefits," she adds.

For example, the spiked fruit is considered a low glycemic index food because of its fiber content, which means that it is digested slowly and prevents peak blood sugar levels. Antioxidants such as vitamin C can protect your cells against oxidative stress and reduce inflammation, which can lead to chronic diseases such as heart disease and diabetes. Jackfruit is also rich in phytonutrients such as isoflavones, carotenoids and flavonoids.

Plus, adopting a more plant-friendly diet is good for all, says Kyle. "Replacing a little meat in the diet with a herbal alternative like jackfruit is a great way to take advantage of some of these health benefits," she says.

How to eat jackfruit

"Jackfruit is sweet, so it goes well with already naturally sweet dishes like a sweet barbecue sauce dish," says Kyle. His favorite recipe? A Jackfruit Bowl BBQ, highlighted in his next cookbook, The 30 minute cookbook on the thyroid. "It combines a Carolina-style sweet barbecue sauce with jackfruit, served on quinoa with lots of vegetables for a delicious herbal meal, "she says.

Other fun ways to try Jackfruit? Add grated jackfruit to your tacos, sandwiches or pizzas. Shank says jackfruit is also a great addition to hot cereals, parfait, stir-fries or salad toppings.

But the reputation of jackfruit is an alternative to vegan-friendly meats. Unlike other sources of vegan protein such as nuts and beans, cooked jackfruit has a texture similar to that of pork or pulled chicken. However, Shank says he does not expect him to taste meat.

Because the jackfruit fruit has a versatile flavor, it's a fun ingredient to use for salty and sweet dishes. "It's easy to incorporate a variety of recipes by taking the flavors of all the ingredients," says Shank.

The consistent texture of jackfruit makes it a good substitute for meat, but it does not provide the same protein intake as other plant sources of the macronutrient. "So if you want to eat jackfruit carnitas for dinner, make sure the rest of your day has enough nutritionally adequate protein," says Shank.

How do you prepare jackfruit?

If you're ready to try Jackfruit for yourself, check out your local grocery store or Asian market. And have a good set of kitchen knives on hand! FYI: The fruit can also be sticky.

Watch this video for tips on how to cut jackfruit:

To make things easier, get canned jackfruit or frozen fruits at the grocery store. "They worked hard for you. All you have to do is open the can, prepare and enjoy yourself, "says Kyle. When buying canned silver fruit, be sure to choose varieties packaged in water or their own juice – not sweet syrup – so you do not consume added sugar or extra calories. A number of food companies are also immersing themselves in the world of jackfruit, wrapping them in a variety of pre-seasoned flavors such as Upton Naturals Chili Lime Carnitas and Thai Curry.

So the next time you go to the grocery store, do not run away from the green fruit. Take a jackfruit fruit and start enjoying it with your dishes!