Vegan | Gluten-free | Sugar-free | Dairy-free | No added fats or oils
Makes enough for 6-8 serves
Why it’s delicious
I was introduced to this popular vegan substitute for pulled pork by our daughter Krissy. She dared me to try it at a vegan friendly restaurant we were dining at and as an interested and willing eater, I jumped at the chance. The resulting Jackfruit was fabulous although a little oily and sugary so I decided it would be worth making a “Bridget” version, free from sugar and oil and totally 100% good for our health!
Helpful hints and tips
What is Jackfruit? Jackfruit is a large tropical fruit from the breadfruit and fig family commonly used in South East Asian cuisine. It is sweet but subtle and commonly used in custards, cakes and shaved ice.
Buy your Jackfruit from your local Asian supermarket. It comes brined in a can, just make sure that the jackfruit is brined in water and not syrup and has no added sugar and preservatives.
For more information on the ingredients, simply click the links below.
- 2 cans | 500 g (1 lb) drained jackfruit pieces
- 1 medium red onion, peeled and very thinly sliced
- 1 tbsp finely chopped garlic
- 1 tbsp finely chopped ginger
- 2 tbsp cowboy spice blend (page 235 of my cookbook MORE from Bridget’s Healthy Kitchen)
- 60 ml (2 fl oz) Bridget’s Sticky Sauce
- 60 ml (2 fl oz) unsweetened apple puree
- 2 tbsp coconut aminos
- 150-250 ml (5-8 fl oz) Kombu Water
- Himalayan salt and black pepper to taste
- Preheat your oven on bake to 180C (350F)
- Drain the jackfruit really well and using clean hands squeeze the fruit to extract as much liquid as possible. You want the fruit to be quite dry.
- Upon squeezing you will notice that the fruit begins to flake, this is ideal! Continue pulling and flaking the fruit till it begins to resemble pulled pork or chicken. For any larger pieces that are harder to pull by hand, chop through roughly with a knife to make into smaller pieces.
- In a roasting tray or oven proof dish, add the pulled jackfruit, onion, garlic, ginger, cowboy spice blend, sticky sauce, apple puree and coconut aminos.
- Mix the ingredients together well and add enough of the kombu water to make the mixture moist. Stir again and then bake in the oven for 30 minutes, stirring the mixture a couple of times as it cooks.
- Taste the pulled jackfruit for flavour, adding a little salt and pepper to taste.
- Serve the jackfruit hot, and as part of a Gut Healing Bowl, on top of a cabbage and kale slaw or with freshly blanched green vegetables.
This recipe, plus many more healthy recipes can be found in my cookbook, MORE from Bridget's Healthy Kitchen.