Breadfruit is a prickly, oval fruit that is popular in the Pacific islands and Southeast Asia. The breadfruit tree (Artocarpus altilis), part of the mulberry and family (Moraceae), was cultivated almost 3000 years ago. It tastes like a potato but has a chewy texture. When baked or roasted, it smells like freshly baked bread and hence its name!
Breadfruit is rich in complex fiber. According to the USDA National Nutrient Database, 100 grams of the fruit contains 103 calories with almost no fat. It is high in potassium, vitamin C, folate, calcium, magnesium, phosphorus, niacin, and thiamine. While it may have low protein levels, the quality of its plant-based protein is very high. A study published in the Amino Acids journal reveals that it has comparatively higher quality essential amino acid content and protein than other starchy staples such as corn, wheat, potato, and rice. It also contains , such as carotene and luteinand high in
How To Cook Breadfruit?
Breadfruit can be fried, roasted, pickled, marinated, candied, and added to curries. While the nutritious fruit can be cooked in a number of ways, it is best eaten roasted with salt and pepper.
- 1 mature breadfruit
- 2 tbsp vegetable oil
- 1 tsp salt
- 1 tsp pepper
Choose mature breadfruit with brown patches, instead of a bright green and spiky fruit.
Soak the fruit in water for 2-5 minutes to remove sticky latex or dirt present on the skin.
Using a sharp knife, carve out the stem of the fruit. You can coat the knife with oil to make the carving easier.
Cut an “X” at the bottom of the fruit to allow steam to release when it roasts in the oven.
Coat the fruit with vegetable oil and bake it in the oven at 400 degrees Fahrenheit for one hour. Traditionally, it is cooked over charcoal.
Allow the baked fruit to cool and peel off the skin with a knife.
Cut it into half and remove the core pieces.
Cut the roasted breadfruit into wedges and season it with salt and pepper. Enjoy!