Low Carb Fruit (Jackfruit)

Information, General	Jackfruit	Jackfruit Seeds
Information, Nutrition	Jackfruit Chips	Miscellaneous
Banana	Jackfruit Flour

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Information, General

Jackfruit
- Jackfruit @ wikipedia.org (07/19)
  - Jackfruit (jack tree) is a species of tree in the fig, mulberry, and breadfruit family
  - The jackfruit is a multiple fruit composed on thousands of individual flowers;
    the fleshy petals of the unripe fruit are eaten
  - Young (immature) jackfruit has a mild taste and meat-like texture that can act as a
    meat substitute for vegetarians
  - The ripe fruit can be much sweeter, and is more often used for desserts
  - The fruit is available as noodles and chips
  - Vegetarians can use jackfruit as a substitute for pulled pork
  - The seeds from ripe fruits are edible (similar to Brazil nuts or chestnuts)
- What is Jackfruit @ food revolution.org (07/19)
  - When eaten ripe and raw, jackfruit is sweet and similar to pineapple, mango, and banana
  - When it's unripe, the jackfruit has more of a neutral flavor (like a potato), and
    works well in savory dishes
  - Green jackfruits soak up herbs, spices, and other flavorings
  - The green fruit can be made into versions of shredded chicken, pulled pork, etc.
  - The seeds are similar to chestnuts or macadamia nuts in taste and flavor
  - Jackfruit is called jaca or chakka (India), kathal (Bangladesh), kanum (Thailand),
    nagka (Malaysia) or "tree mutton" (Bengali)
  - Canned jackfruit is commonly "young" and "green"; the younger it is, the less sweet it is
  - You may be able to find jackfruit chips, jackfruit noodles, jackfruit powder, etc

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Information, Nutrition

Variation in Nutrition

What is Jackfruit @ mindovermunch.com (08/19)

Category	Canned Unripe Jackfruit	Ripe Jackfruit
Serving	1 cup (140 g)	1 cup, sliced (165 g)
Calories	45	157
Fat	0.0 g	1.1 g
Net Carbs	3.0 g	35.5 g
Fiber	7.0 g	2.5 g
Protein	0.0 g	2.8 g

Green Jackfruit in Brine/Water
- Aroy-D Young Green Jackfruit in Brine @ amazon.com (08/19)
  - Serving size: 3 pieces (85 grams)
  - 40 calories, 2 grams fat, 3 carbs, 1 gram fiber, and <1 gram protein
- Chaokoh Young Green Jackfruit in Brine, Slices @ igourmet.com (08/19)
  - Serving size: 140 grams
  - 25 calories, 0 grams fat, 3 carbs, 3 grams fiber, and 0 grams protein
- Native Forest Organic Young Jackfruit in Water @ walmart.com (08/19)
  - Serving size: 1/2 cup drained (89 grams)
  - 40 calories, 0 grams fat, 2 carbs, 7 grams fiber, and 2 grams protein
- The Jackfruit Company - Naked Jackfruit @ luckyvitamin.com (30.5 oz) (08/19)
  - Serving size: 12 pieces (85 grams)
  - Servings per container: about 10 servings
  - 35 calories, 0 grams fat, 1 carb, 6 grams fiber, and 2 grams protein
- Trader Joe's Green Jackfruit in Brine @ fatsecret.com (08/19)
  - Serving: 1 cup (140 grams)
  - 45 calories, 0 grams fat, 3 carbs, 7 grams fiber, and 0 grams protein
Green Jackfruit, Frozen
- Anand Jackfruit Green, Fresh Frozen
  - Bag contains 16 oz (454 grams)
  - Purchased at Patel Brothers, Plano
  - Serving: 1 ounce (28 grams)
  - 26 calories, 0 grams fat, 7 carbs, 0 grams fiber, and 0 grams protein
  - Part of the carbs should be listed as dietary fiber
Dehydrated Jackfruit, Half-ripe
- Edward & Sons Organic Young Jackfruit, Unseasoned Pieces @ amazon.com (08/19)
  - Serving size: 1/2 cup (90 grams)
  - About 22 servings per bag (2 kg)
  - 40 calories, 0 grams fat, 6 carbs, 3 grams fiber, and 2 grams protein
- Periyar Dehydrated Sliced Jackfruit (National Imports, Carrollton, TX)
  - Serving: 125 grams (1/2 cup?)
  - 60 calories, 0 grams fat, 7 carbs, 4 grams fiber, and 4 grams protein
  - 1 cup weighs about 65 grams; there are 4 cups in the bag (250 grams)
- Upton's Naturals - Jackfruit Original (35.2 oz; 1 kg) @ amazon.com (08/19)
  - Serving size:
  - 20 calories, 0 grams fat, 2 carbs, 3 grams fiber, and 1 gram protein
Half-ripe Jackfruit
- Naadan Snaky Jackfruit Chips (National Imports, Carrollton, TX)
  - Serving size; 1/4 cup (30 grams; 1 oz)
  - Servings per bag: 8
  - 83 calories, 7 grams fat, 3 carbs, 2 grams fiber, and 0 grams protein
  - 7 grams fat * (9 calories/gram fat) = 63 calories from fat
  - 1/4 cup jackfruit: 20 calories, 0 grams fat, 3 carbs, 2 grams fiber, and 0 grams protein
Ripe Jackfruit (HIGH Carb)
- Anand Jackfruit Chips @ amazon.com (08/19)
  - Serving: 28 grams (1 ounce)
  - 120 calories, 3 grams fat, 17 carbs, 5 grams fiber, and 2 grams protein
- Azure Standard Dried Jackfruit @ azurestandard.com (08/19)
  - Serving size: 1/3 cup (40 grams)
  - Servings per container: 22
  - 103 calories, 0 grams fat, 19 carbs, 7 grams fiber, and 2 grams protein
- Mudlrk Jakfrut Chips @ amazon.com (baked, not fried) (08/19)
  - Serving: 1 cup (38 grams)
  - 150 calories, 3 grams fat, 22 carbs, 4 grams fiber, and 2 grams protein
- Vinatural Jackfruit Chips @ amazon.com (08/19)
  - Serving: 28 grams
  - Servings per bag: about 9
  - 116 calories, 4 grams fat, 16 carbs, 2 grams fiber, and 2 grams protein

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Banana

Nutritional Information
- Naadan Snaky Banana Chips (not sweet)
  - 250 gram bag (8 oz)
  - Serving: 1/4 cup (1 oz; 30 grams)
  - 74 calories, 6 grams fat, 2 carbs, 3 grams fiber, and 0 grams protein
  - Ingredients: banana, tumeric, palm oil, and salt
  - Product of India
- Dried Banana Chips @ eatthismuch.com (08/19)
  - Serving: 1 oz (28.35 g)
  - 160 calories, 10 grams fat, 13 carbs, 2 grams fiber, and 1 grams protein

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Jackfruit

Recipes
- 6 Ingredients Pulled Jackfruit @ itdoesnotastelikechicken.com (08/19)
  - Ingredients
    - 2 20-oz cans young green jackfruit, in brine or water
    - 1 tablespoon olive oil
    - 1/2 yellow onion, sliced
    - 3 cloves garlic, minced
    - 1/4 cup vegetable broth or water
    - 3/4 cup BBQ sauce
  - Instructions
    - Preheat oven to 400 deg F
    - Lightly grease a baking pan
    - Drain and rinse the jackfruit
    - Cut the jackfruit into smaller pieces by cutting it from core to the edge for
      the most pulled texture
    - Add the olive oil to a large frying pan or skillet over medium-high heat
    - When hot add the onions and garlic
    - Sauté until the onions are tender and beginning to brown, about 5 minutes
    - Add in the chopped jackfruit and vegetable broth
    - Cover and continue to cook another 8 to 10 minutes, until the jackfruit is soft
      enough to be mashed
    - Mash the jackfruit with potato masher, until it looks pulled or shredded
    - Spread an even layer of jackfruit across the baking pan
    - Put the pan in the oven for 15 minutes
    - Remove from oven and pour over 1/2 cup BBQ sauce and stir to combine
    - Toss it back in the oven for about 10 minutes, until it looks golden and
      a few strands get a bit burnt
    - Remove from the oven
    - If desired, stir in the remaining 1/4 cup of BBQ sauce to make it even saucier
- 9 Vegan Jackfruit Recipes @ mindovermunch.com (08/19)
  - You can cook jackfruit like any other starch
  - You can season and marinade it like pulled meat
  - Jackfruit BBQ Sliders @ youtube.com (08/19)
  - Jackfruit Curry and Tortilla Soup @ youtube.com (08/19)
  - Jackfruit Gyros @ ilovevegan.com (08/19)
    - Jackfruit was washed, mashed, and seasoned
    - Jackfruit was cooked on the stove
    - Water was added to the jackfruit, and it was spread out on a baking sheet lined
      with parchment paper
    - Jackfruit was baked for 30 minutes (stirring every 10 minutes)
    - The jackfruit was nicely browned and just moist enough
  - Jackfruit Tuna Melt Sandwish @ keepinitkind.com (08/19)
  - Spicy Jackfruit Tacos @ veganricha.com (08/19)
- 35 Jackfruit Recipes @ sugarspiceandglitter.com (08/19)
  - Jackfruit Curry @ natalietamara.co.uk (08/19)
  - Jackfruit Philly Cheesesteak @ thevword.net (08/19)
    - Jackfruit was simmered in a pan, and then roasted on a baking sheet
  - Jackfruit Vietnamese Summer Rolls with Hoisin Peanut Sauce @ keepinitkind.com (08/19)
  - Thai Coconut Jackfruit Soup @ vivapure.wordpress.com (uses dried jackfruit) (08/19)
- BBQ Jackfruit @ nutritionstudies.org (07/19)
- Easy Jackfruit Curry @ vegaricha.com (07/19)
- Have You Tried Cooking with Jackfruit Yet @ onegreenplanet.org (08/19)
- Jackfruit Carnitas @ fitnessista.com (07/19)
- Jackfruit "Crab" Cakes @ veganosity.com (07/19)
- Jackfruit @ thefreshmarket.com (07/19)
  - Jackfruit Carnitas Tacos @ thefreshmarket.com (07/19)
  - Pulled Pork Style BBQ Jackfruit @ thefreshmarket.com (07/19)
- Mu Shu Jackfruit Lettuce Wraps @ blog.fatfreevegan.com (07/19)
- Vegan Pulled Pork Sandwiches @ tasty.co (08/19)
  - Jackfruit is simmered, and then baked at 350 deg F (75 minutes + 15 minutes)

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Jackfruit Chips

Jackfruit Chips (ripe)
- These are SWEET
- Trader Joe's Jackfruit Chips @ youtube.com (07/19)
  - 1 bag (2.11 oz) has 260 calories, 6 grams fat, 44 carbs, 4 grams fiber, and 3 grams protein
  - Flavor is comparable to a combination of apple, pineapple, mango, and banana
Jackfruit Chips (Chakka Varuthathu; half-ripe)
- These are SAVORY
- Tasty and Crispy Jackfruit Chips @ instructables.com (07/19)
  - Jackfruit Chips (savory) are made by deep frying the half-ripe flesh of the jackfruit
- Naadan Snaky Jackfruit Chips
  - National Imports in Carrollton, TX
  - 1/4 cup: 83 calories, 7 grams fat, 3 carbs, 2 grams fiber, and 0 grams protein
  - Jackfruit, Tumeric Powder, Salt, and Palm Oil (for frying)
- Vembanadu Foods Jackfruit Chips
  - National Imports in Carrollton, TX
  - 1/4 cup: 83 calories, 7 grams fat, 3 carbs, 2 grams fiber, and 0 grams protein
  - Jackfruit, Tumeric Powder, Salt, and Palm Oil (for frying)

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Jackfruit Flour (Green Jackfruit)

Eastern Green Jackfruit Flour @ ebay.com (200 grams; $12.00 + free shipping from India) (07/19)
Organic Jackfruit Seed Flour @ ebay.com (08/19)
- 25 seeds are equivalent to 100 grams of jackfruit seed flour/powder
- 185 calories, 7 grams protein, 36.5 carbs, 1.5 grams fiber, and <1 gram fat

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Jackfruit Seeds

Jackfruit @ thefreshmarket.com (07/19)
- Boil raw jackfruit seeds for 20-30 minutes, season, and serve (like potatoes)
- Enjoy the seeds roasted or boiled as a snack, in curries and stir-fries, or as a
  potato and gnocchi substitute
How to Cook Jackfruit Seeds @ friedas.com (08/19)

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Miscellaneous

Shopping
- Trader Joe's Jackfruit Cakes (crabless cakes; frozen section) (08/19)

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created by Bonnie Lee Hill,

bonniehill@verizon.net

last modified on August 11, 2019

URL: http://www.bonniehill.net/pages/lcfruit.html