Jackfruit Chips

 

 

Ingredients:

2 cups jackfruit flesh, half-ripe, cut into long wedges

1-2 tbsp salt

1 glass of water

Coconut oil, for deep frying

Method:

1. Slice the jackfruit flesh/bulbs lengthwise into moderately thin wedges. Remove the seeds.
2. Heat oil in a heavy bottom frying pan.
3. Add the jackfruit in batches and fry in medium-high heat till crisp. 
4. In a glass of water, add the salt and mix until the salt is melted.
5. Once the jackfruit is getting fried , add a tablespoon of saltwater to the fried chips and mix well. 
6. Mix and strain the chips to a plate lined with a kitchen towel.
7. Allow it to cool and transfer it to an airtight container.    
   

    

   This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Grape and Chicken Quinoa Salad

Meat lovers should also be able to enjoy the many benefits of quinoa, and now they can with this delicious and light salad. For those who are not in the know, quinoa is a gluten-free grain packed with proteins, minerals, and fiber. This hearty and healthy dish makes a great lunch or dinner!

Ingredients for Grape and Chicken Quinoa Salad: 

Chicken breasts - 4  ( vegetarians can sub- chicken with Tofu/ mushrooms / jackfruit)

Cajun spice mix - 2 tbsp. 

Quinoa - 2/3 cup 

Water - 1/3 cup 

Large potato - 1 (peeled and boiled) 

Seedless red grapes - a handful (cut in half) 

Mangold leaves - 5 oz (washed, dried, and finely diced)  see Notes

Lemon - 1/2 (juiced) 

Salt - to taste 

Ground black pepper - to taste

Method of preparing the Grape and Chicken Quinoa Salad: 

Preheat your oven to 350°F. 

 

Cut horizontal slices in the chicken breast, rub them with the Cajun spice mix, and lay them nicely in a baking dish. 

 

Pour the olive oil over the seasoned chicken breast to avoid having them dry out, and place them in the oven for 25 minutes. Make sure to turn them over midway. 

 

Cook quinoa in water, bring the pot to a boil, cover the pot, lower the flame and cook for 15-20 minutes. 

 

Cut the potatoes into bite-sized cubes and place them in a large bowl along with the mangold leaves and the halved grapes. 

 

Cut the spiced and cooked chicken breasts into strips and add them to the bowl along with all the pan drippings. 

 

Add the quinoa, mix all the ingredients together and dress in lemon, salt, and pepper. Serve warm.

Notes-Mangold leaves, also known as Swiss chard, are leafy green leaves that are part of the beet family. They have a spinach-like flavor and can be eaten raw or cooked. 

 

Some of the best-looking green leaves, with the stalk in yellow, orange, pink, purple – or green. The leaves look like spinach and can often be cooked in the same way, but mangolds are actually related to beetroot. The crispy shoots work well raw in salads.

 

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Jackfruit Pulao

Ingredients:

• Jackfruit (raw): 250 – 300 grams
• Ghee: ½ cup
• Cumin seeds: 1 tsp
• Green cardamom: 2
• Black cardamom: 1
• Shah jeera: 1 tsp
• Bay leaf: 1-2
• Cloves: 3-4
• Onion: 2
• Tomato: 2
• Curd: 1 cup
• Ginger and garlic paste: 2 tsp
• Turmeric powder: ½ tsp
• Red chili powder: ½ tsp
• Cumin powder: 1 tsp
• Garam masala: 1 tsp
• Basmati rice: 2 cups
• Salt to taste
• Coriander leaves for garnish

Method:

 Pressure cook the chunks of jackfruit for 1 whistle.

In a wide pan heat ghee and add all the whole spice. Let them crackle.

Add finely chopped onions and sauté till they turn golden brown. Then add finely chopped tomatoes and ginger garlic paste. Fry for a couple of minutes.

In a bowl whisk curd with all the spice powders. Add this to the fried onion in the pan. Add boiled jackfruit chunks and clean and washed rice.

Mix them well. Add a couple of cups of water and season with salt.

Cover and cook for about 15-20 minutes or till the vegetable and rice is done.

Garnish with chopped coriander leaves and serve hot with raita.

 

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Kathal Korma- Jackfruit Korma

Ingredients

• 500 gm Jackfruit chunks
• 10 Almonds
• 10 Cashew Nuts
• 2 large Chopped and fried crisp onions
• 4 tbsp Curd
• 4 tbsp Ghee
• 1 tbsp Ginger-garlic paste
• 1 tbsp Coriander Powder
• 1 tsp Cumin powder
• 1 tsp Red chili powder
• 1/2 tsp Turmeric powder
• 1 Cinnamon stick
• 2 Bay leaves
• 4-5 Green Cardamom
• 1 Black Cardamom
• 3-4 Drops Kewra/rose water

 

Method

Wash and soak almonds and cashews in hot water for 10 minutes. Peel off the skin of almonds, mix cashew and curd and make a fine paste. Keep it aside.

 

In a pan add ghee and whole spices, once they start to splutter, add jackfruit chunks and fry for a couple of minutes.

Now add ginger garlic paste and cook until the raw smell is gone.

Once the ginger-garlic paste and jackfruit chunks have mixed well, add coriander, cumin, red chili and turmeric powder and mix.

After around 2 mins add the curd and almonds paste and cook until the masala starts leaving oil.

Next add the crushed fried onions and mix well for some time. Once the masala looks cooked, add around 2 cups water and pressure cook it for 3-5 whistle depending on the texture of the jackfruit you are using.

Check once if the jackfruit chunks are soft, if not simmer for a while. At last add kewra or rose water and let it cook covered for 2 minutes.

 

Garnish with coriander leaves and serve hot with rice, roti or bread.

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Jackfruit Chickpea Coconut Stir fry

Ingredients

Spice mix:

• 2 tbsp dried shredded coconut
• 2 tsp sesame seeds
• ½ tsp garam masala
  
• ¼ tsp ground cardamom
• ¼ tsp  black pepper corns

For the Stir fry:

• 15 oz can young green Jackfruit in brine or water (1 can)
• 1 tsp oil
• ½ tsp  mustard seeds
• ¼-1/2 tsp  cumin/ jeera
  
• a pinch of hing - hing omit to make gluten-free or use certified gf asafetida
• 1 bay leaf
• 2 dried red chilies or use chili flakes to taste
• ¼ cup (40 g) chopped onion
• 2-3 cloves of garlic finely chopped
• 1 cup (164 g) cooked or sprouted brown chickpeas/ kala chana, or use regular chickpeas
• ½ tsp or  salt to taste
  
• fresh grated coconut for garnish

Instructions

• Grind or blend the spice mix into coarse meal and keep aside.
• Drain the canned jackfruit. Shred the jackfruit with a processor or fork. I use a food processor. pulse a few times and done. Soak the shredded jackfruit in water for 10 mins while you prep. Drain when ready to use, rinse well and use, esp for the jackfruit in brine.
• Heat oil in a skillet over medium heat. When hot, add the mustard and cumin seeds. Cook until they change color or start to pop. half a minute
• Add bay leaf, chilies and hing and cook for a few seconds.
• Add onion, garlic and cook until translucent. 4 to 5 mins
• Add the coconut spice mix, mix well and roast for 2 minutes or until fragrant and the coconut changes color.
• Add the drained and rinsed jackfruit, chickpeas, salt and mix in.
• Add ½ cup water, cover and cook for 5 minutes. Reduce heat to medium low and cook for 10 to 15 minutes. Add a splash of water in between if needed. Stir every 5 mins. Taste and adjust salt and spice. Continue to cook until the jackfruit picks up flavor. Serve with dal or curries and garnished with coconut and a dash of lemon.

Notes

For variation, use shredded cabbage instead of jackfruit, add 2 tbsp of water instead of ½ cup and cook until the cabbage is cooked through.

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Kathal Palak Subzi / Jackfruit-Spinach Subzi

 Ingredients

 250 gm Raw Jackfruit cut into pieces,seeds removed 

150 gm Chopped Spinach

1 tbsp Salt   

3 tsp Mustard Seeds

!/2  tsp Rice   

Dry Red Chilies 4 or to taste

50 gm Tamarind 

2 tsp urad dal

2 tsp chana dal

1/2 tsp Turmeric Powder

oil 1 tbsp                                                                                                                                            

 

 Method 

In a vessel, add jackfruit, water, and a little salt to it. Boil it until cooked well.

To make the mustard paste

Soak 2 tsp of mustard seeds, rice, and 2 chilies in about 3 tbsp of water for 15 minutes.

Once done, grind it into a smooth paste.

To make the curry

In a kadhai, heat oil.

Add 1 tsp mustard seeds and wait till it crackles.

Add urad dal,chana dal, and 2 red chilies to it. Stir fry till golden brown.

Now, add the cooked jackfruit pieces and mix it well.

Add chopped spinach, salt, turmeric powder, and mix well.

Add tamarind paste to it and let it cook until the gravy thickens.

Add the ground mustard paste and mix well.Let it to cook well.

Add chopped coriander leaves, mix well.

Serve it hot with cooked rice.

 

 

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Health Benefits of Jackfruit

 

Jackfruit isn’t just impressive in size; it’s a nutritional powerhouse. Here’s a glimpse of its goodness:

1. Digestive Health: The fibre in jackfruit helps regulate digestion, preventing constipation and promoting a healthy gut.
2. Immune Boost: Rich in vitamin C, jackfruit supports immune function and helps the body combat infections.
3. Heart Health: Potassium in jackfruit regulates blood pressure and reduces the risk of stroke and heart disease.
4. Energy Source: With its complex carbohydrates, jackfruit provides sustained energy, making it a favourite among athletes and active individuals.

A Versatile Addition to Balance Diet

1. Protein Content: The protein content in jackfruit varies depending on its maturity and part consumed. The seeds of jackfruit are particularly rich in protein and can be boiled, roasted, or ground into flour for various culinary uses.
2. Role in Diets: While not a primary source of protein, jackfruit can still contribute to a balanced diet when combined with other protein-rich foods. Its versatility as a meat substitute makes it a valuable option for vegetarians and vegans looking to diversify their protein sources.
3. Complementary Nutrition: Pairing jackfruit with protein-rich foods such as beans, lentils, tofu, or dairy products can enhance its nutritional profile and provide a more balanced meal.

Jackfruit’s Culinary Canvas

 The jackfruit’s versatility is truly remarkable. Unripe jackfruit, with its neutral flavour and meaty texture, shines as a plant-based meat substitute. Jackfruit “pulled pork” tacos or curries are a delicious reality! Ripe jackfruit takes a sweet turn, perfect for tropical salads, smoothies, or even transformed into delectable jackfruit ice cream.

 

for recipes using jackfruit, see my next posts 

 

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