At our latest summer cooking class, we dove into a new food for plant-strong eating. Have you discovered jackfruit? It’s a delicious tropical fruit that’s become quite the rage when your mouth is watering for a burger. If you get it fresh, it can be huge and quite the undertaking to skin and process for sandwich making. So I usually opt for canned jackfruit. You can often find it at Asian stores but also at many grocery stores. It comes either packed in a brine or in water. I’ve used it either way and it’s quite good. I drain it no matter which way it comes. Jackfruit comes chopped and skinned. So all you need to do is either cut it up (it’s great in salads) or pull the pieces apart.
Jackfruit doesn’t have much flavor by itself but it will absorb all the flavors around it. It also breaks up into a pulled, shredded texture that makes it totally fun to eat. When you mix it with a barbecue sauce, it makes a sandwich filling that’s out of sight! I also like using the filling as a topping on baked potatoes–white or sweet ones. But try it in a burger bun, topped with some creamy coleslaw and you’ve got an awesome summer entree–perfect for picnics, pool parties or any summer gathering. It’s not fall yet, so you still have time to enjoy the taste of summer eats with a Pulled Jack Sandwich.
Focus on Jackfruit: Jackfruit can be a great fruit to add to your diet, even if you are dealing with pre-diabetes or type 2 diabetes. It has a fairly low glycemic index, which measures how quickly your blood sugar rises after eating. This is because jackfruit is a good source of fiber (3 grams per cup), which slows down digestion and helps prevent blood sugar spikes. The protein in jackfruit (3 grams again) may also prevent blood sugars from rising too quickly after a meal. Jackfruit is also great for boosting your heart’s health. 3 antioxidants are abundant in jackfruit—vitamin C, carotenoids and flavanones. All three lower inflammation and reduce your risk for developing heart disease.
Pulled Jack Sandwich
Ingredients
- 20 oz can of jackfruit drained and rinsed
- 1 cup New-Start Barbecue Sauce
New-Start Barbecue Sauce
- 1/2 med onion chopped fine
- 4 cloves garlic crushed
- 15 oz can crushed tomatoes
- 6 oz tomato paste
- 1/4 cup lemon juice
- 2 tbsp vegetable broth
- 3 tbsp honey or maple syrup
- 3 tbsp date sugar or molasses
- 1 tbsp paprika
- 1-2 tsp salt or salt substitute
- 1 tsp rubbed sage
- 1 tsp basil
- 1/2 tsp ground cardamom
Instructions
- Drain and rinse a can of jackfruit. Use a fork or your hands to separate (pull) the jackfruit fibers apart. Set aside the core if hard. It is too fibrous for this recipe. Sometimes, however, is may be soft and can be minced.
- In a medium size bowl, mix the jackfruit with a cup of the New-Start Barbecue Sauce (see instructions below).
- Spoon the mixture onto a non-stick skillet; stir-fry the jackfruit for about 4-5 minutes, stirring constantly. The mixture should still look moist and juicy.
- Cut a whole-grain bun or use 2 pieces of whole-grain bread. Spoon a generous amount of the jackfruit filling. If desired, pile a generous helping of coleslaw on top.
- Cut sandwich in half. Serve with your favorite salad for a tasty lunch, picnic or party.
New-Start Barbecue Sauce
- Saute' onion and garlic in 2 tablespoons of water until the onion is soft.
- Blend all remaining ingredients in blender til smooth. Pour the blended sauce into a saucepan with the onion and garlic.
- Bring to a boil over medium-high heat, stirring occasionally (cover pan to prevent splattering). Reduce heat to medium-low and simmer for 15-20 minutes.
- Pour into a quart size jar or container and refrigerate until ready to use. This sauce should keep one week in the fridge.
- For the Pulled Jack Sandwiches, there is no need to refrigerate the barbecue sauce ahead of time.
