Jackfruit: All you need to know to enjoy this exotic tropical fruit that's in season

The first time I spotted a jackfruit, it intrigued me so much I felt compelled to take a selfie with it and post it on Instagram, especially considering it was bigger than my head.

Jackfruit has a tough, horny outer layer that's bright green when it’s underripe and covered with brown spots as it ripens and turns sweet, bearing an exotic sweet scent. 

Mexico grows most of the jackfruit year-round that’s commercially available in the U.S., peking during warmer months. In Arizona, you can find it at gourmet food markets like AJ’s Fine Foods, mainstream grocers like Fry’s Food Stores and natural food markets.

How much you'll pay for jackfruit

The price is reasonable at around $1.49 per pound.

One store I visited, however, charges $4.99 per pound if they cut it open for you, while other stores butcher it at no additional charge and sell it in large circular cross-sections.

You’ll need to decide how much jackfruit you can eat, freeze or give away before it expires. I purchased a whole, 20-pound jackfruit for $30 and it yielded nearly 8 pounds of ready-to-eat arils — the fruity pods that you can eat as is — plus tendrils, the fibers for simmering into vegan “pulled pork.”

Edible seeds can be roasted or boiled and the result is reminiscent of chestnuts. I felt very accomplished after an hour of breaking down the jackfruit — like a vegan butcher!

So why all of a sudden the U.S. interest in jackfruit?

“Vegan demand, media demand, an overall curiosity in eating vegan “pulled pork” from the fruit, and restaurant chefs using it on their menus seem to be the forces driving the popularity of jackfruit,” said Robert Schueller, director of public relations for California-based Melissa’s Produce.

How to cut into, slice jackfruit

Jackfruit arils appear to be the color and texture of a mango, but upon biting into, you’ll find that it has a meatier texture. It is super sweet and moist, but not juicy like a watermelon, so cutting into one doesn’t leave a liquidy mess. However, the sap is sticky and the fruit is huge, so I recommend tearing open a large paper bag, laying it flat, and using that as your canvas to dissect the fruity beast.

While breaking apart the jackfruit, I couldn’t stop eating it. It's the perfect antidote to a food rut. But I discovered that not everyone feels this way. If you’re an adventurous eater who enjoys tropical fruits, I think you’ll find it pleasing.

If you buy the whole jackfruit, consider watching a couple of online videos first to get the overall gist. I used a sharp chef knife and donned latex gloves.

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What parts of jackfruit you can eat

After you slice it or quarter it like I did, you will find there are three major edible parts to the jackfruit:

• The arils (the sweet, raw fruit you can eat as is).
• The finger-like projections attached to the skin that transform into vegan “pulled pork” when cooked.
• The large seeds within each aril.

But cut out and discard the inner stem that runs down the middle first. Take out all of the arils, then cut out the stringy parts.  

Nutritionally, jackfruit stacks up similarly to other tropical fruits, with 98 calories and 3 grams fiber per serving. It’s a good source of vitamin C.

If you’re looking for something fun to try indoors during the summer heat, get yourself to the market and cut open a jackfruit.

Michelle Dudash, a registered dietitian nutritionist, is the creator of 4Real Food Reboot, an online meal-planning program to help people get their energy back while eating real. Subscribe to her weekly newsletter at michelledudash.com.

RECIPES:

Jackfruit Smoothie

From Michelle Dudash

Sip the true essence of jackfruit in this refreshing smoothie. Almond butter adds creaminess and staying power with protein. Jackfruit is naturally sweet enough that you don’t even need to add sugar or honey.

Prep time: 5 minutes.

Cook time: None.

Servings: 1 (8-ounce) smoothie.

• 5 jackfruit arils, seeds removed
• ½ cup milk, your choice (I prefer to use cashew milk)
• 1 tablespoon almond butter
• Juice of ¼ lime
• 4 ice cubes

Preparation: Blend all ingredients until smooth.  

Nutrition facts (per serving): 252 calories, 14 g total fat (2 g saturated fat, 0 trans fat), 83 mg sodium, 0 cholesterol, 43 g total carbohydrate (4 g fiber), 7 g protein.

Jackfruit Barbecue

From Michelle Dudash

If you eat mostly vegan or vegetarian and find yourself jonesing for the taste of pulled pork, you are in luck. With jackfruit barbecue, you get the sauciness and meatiness you crave, but without the saturated fat and cholesterol. It’s low in protein and iron compared to meat, but high in vitamin C. I enjoy eating eat the shredded fruit inside a whole-grain bun with pickles and coleslaw tucked inside. Or try it inside a lettuce wrap.

Prep time: 10 minutes.           

Cook time: 25 minutes.

Servings: 5 (about ½ cup each).

• 1 tablespoon extra-virgin olive oil
• 4 cups jackfruit, the stringy part, chopped a few times
• ½ onion, thinly sliced
• 2 garlic cloves, halved
• 1 teaspoon chili powder
• ¾ cup vegetable broth
• ½ cup barbecue sauce
• ¼ teaspoon salt
• Freshly ground black pepper
• 2 teaspoons apple cider vinegar

Preparation: Place a large skillet on medium heat. Pour the oil into the hot pan. Add the jackfruit, onion and garlic and stir. Cook 10 minutes while stirring occasionally, reducing heat as needed to gently cook the jackfruit and onion until tender. Remove the garlic cloves. Sprinkle in the chili powder. Add the broth and barbecue sauce and simmer on low for 10 minutes. Sprinkle with salt and pepper and drizzle in the apple cider vinegar.

Nutrition facts (per serving): 200 calories, 4 g total fat (1 g saturated fat, 0 trans fat), 450 mg sodium, 0 cholesterol, 42 g total carbohydrate (2 g fiber), 3 g protein.

Ricotta-Stuffed Jackfruit with Cinnamon

From Michelle Dudash

These stuffed jackfruits are sweet and creamy enough to serve as dessert. You can enjoy them right away with a fork and knife or wrap them individually and freeze, nibbling on them as a frozen treat. Pull them from the freezer a couple of minutes before biting into.

Prep time: 15 minutes.           

Cook time: None.

Servings: 6.

• ½ cup whole-milk ricotta cheese
• 1 teaspoon honey
• ⅛ teaspoon ground cinnamon
• 6 jackfruit arils, seeds removed, tops trimmed

Preparation: Combine the ricotta, honey and cinnamon in a small bowl. Spoon the cream into a piping bag or plastic snack-size zipper-lock bag, cutting the tip off the corner. Fill each jackfruit aril with the cream. Enjoy immediately or wrap and freeze.

Nutrition facts (per serving): 67 calories, 3 g total fat (2 g saturated fat, 0 trans fat), 18 mg sodium, 10 mg cholesterol, 9 g total carbohydrate (0.5 g fiber), 3 g protein.

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