Breadfruit
Artocarpus altilisClinical Encyclopedia
Breadfruit provides 103 kcal, 1.1g of protein, 27.1g of carbohydrates, and 7.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Breadfruit is a tropical fruit known for its starchy texture and versatility in culinary applications. It is rich in carbohydrates and provides a good source of dietary fiber.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Breadfruit can be roasted, boiled, or fried. It is best to peel and cook it before consumption to enhance its flavor and digestibility.
Smart Selection & Storage
Choose breadfruit that is firm and free from blemishes. A ripe breadfruit will yield slightly to pressure.
Store unripe breadfruit at room temperature until it ripens, then refrigerate to prolong freshness.
Myths vs Realities
Healthy Recipes
Breadfruit and Black Bean Tacos
These vibrant tacos combine roasted breadfruit with black beans for a hearty, nutritious meal that's perfect for any time of the day.
- 2 cups ripe breadfruit, diced
- 1 can black beans, rinsed and drained
- 1 tsp cumin
- 1 tsp chili powder
- 8 small corn tortillas
- 1 avocado, sliced
- Fresh cilantro for garnish
- Lime wedges
- 1. Preheat the oven to 400°F (200°C). Toss diced breadfruit with olive oil, cumin, and chili powder, then roast for 25 minutes until golden.
- 2. Warm the corn tortillas in a skillet for about 1 minute on each side.
- 3. Assemble the tacos by layering roasted breadfruit, black beans, avocado slices, and fresh cilantro. Serve with lime wedges.
Breadfruit Salad with Citrus Dressing
A refreshing salad featuring steamed breadfruit, mixed greens, and a zesty citrus dressing that elevates the flavors.
- 2 cups steamed breadfruit, cubed
- 4 cups mixed greens
- 1 orange, segmented
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine mixed greens, steamed breadfruit, orange segments, cherry tomatoes, and red onion.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Breadfruit Curry with Coconut Milk
This creamy and aromatic curry features breadfruit simmered in coconut milk with spices, perfect for a comforting meal.
- 2 cups breadfruit, peeled and cubed
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 cup vegetable broth
- Fresh cilantro for garnish
- 1. In a large pot, sauté onions and garlic until translucent.
- 2. Add breadfruit, curry powder, turmeric, coconut milk, and vegetable broth. Bring to a simmer and cook for 20 minutes until breadfruit is tender.
- 3. Serve hot, garnished with fresh cilantro.
Breadfruit Fritters with Avocado Dip
Crispy breadfruit fritters paired with a creamy avocado dip make for a delicious and healthy appetizer or snack.
- 2 cups grated breadfruit
- 1/2 cup chickpea flour
- 1/4 cup green onions, chopped
- 1 tsp garlic powder
- Salt and pepper to taste
- 1 avocado
- 2 tbsp Greek yogurt
- Juice of 1 lime
- 1. In a bowl, mix grated breadfruit, chickpea flour, green onions, garlic powder, salt, and pepper until combined.
- 2. Form small patties and pan-fry in a non-stick skillet until golden brown on both sides.
- 3. For the dip, blend avocado, Greek yogurt, lime juice, salt, and pepper until smooth. Serve fritters with the dip.
Breadfruit and Quinoa Bowl
A nutritious bowl combining roasted breadfruit and quinoa, topped with fresh veggies and a tahini dressing for a wholesome meal.
- 1 cup quinoa, cooked
- 2 cups breadfruit, diced and roasted
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Roast diced breadfruit at 400°F (200°C) for 25 minutes until golden.
- 2. In a bowl, combine cooked quinoa, roasted breadfruit, cucumber, and bell pepper.
- 3. Mix tahini, lemon juice, salt, and pepper to create the dressing, then drizzle over the bowl before serving.
Breadfruit Smoothie Bowl
A delicious smoothie bowl made with blended breadfruit and topped with fresh fruits, nuts, and seeds for a nutritious breakfast.
- 1 cup ripe breadfruit, frozen
- 1 banana
- 1 cup almond milk
- 1/4 cup granola
- 1/4 cup mixed berries
- 1 tbsp chia seeds
- 1. Blend frozen breadfruit, banana, and almond milk until smooth and creamy.
- 2. Pour the smoothie into a bowl and top with granola, mixed berries, and chia seeds.
- 3. Enjoy immediately with a spoon.
Breadfruit and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of breadfruit, spinach, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 2 cups breadfruit, cooked and mashed
- 2 cups fresh spinach, chopped
- 1 tsp garlic powder
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix mashed breadfruit, spinach, garlic powder, feta cheese, salt, and pepper.
- 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes until the peppers are tender.
Breadfruit Pancakes with Maple Syrup
Fluffy pancakes made with mashed breadfruit, perfect for a healthy breakfast or brunch, served with a drizzle of maple syrup.
- 1 cup mashed breadfruit
- 1 cup whole wheat flour
- 1 cup almond milk
- 1 tbsp baking powder
- 1 tbsp maple syrup
- 1 tsp vanilla extract
- Cooking spray
- 1. In a bowl, mix mashed breadfruit, flour, almond milk, baking powder, maple syrup, and vanilla extract until smooth.
- 2. Heat a non-stick skillet with cooking spray and pour batter to form pancakes. Cook until bubbles form, then flip and cook until golden.
- 3. Serve warm with additional maple syrup.
Breadfruit and Lentil Stew
A hearty stew featuring breadfruit and lentils, simmered with spices and vegetables for a filling and nutritious dish.
- 2 cups breadfruit, diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 1. In a large pot, sauté onions and carrots until softened.
- 2. Add diced breadfruit, lentils, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
- 3. Serve hot, garnished with fresh herbs if desired.
Breadfruit Sushi Rolls
Innovative sushi rolls using breadfruit as a filling, paired with fresh vegetables and served with a soy dipping sauce.
- 1 cup sushi rice, cooked
- 1 cup ripe breadfruit, sliced thinly
- 1 cucumber, julienned
- 1 carrot, julienned
- Nori sheets
- Soy sauce for dipping
- 1. Lay a nori sheet on a bamboo mat, spread a thin layer of sushi rice, leaving a border at the top.
- 2. Place slices of breadfruit, cucumber, and carrot in the center, then roll tightly using the mat.
- 3. Slice into pieces and serve with soy sauce for dipping.
Frequently Asked Questions (FAQ)
What is breadfruit?
Breadfruit is a tropical fruit that belongs to the mulberry family and is known for its starchy flesh.
How do you prepare breadfruit?
Breadfruit can be prepared by boiling, roasting, or frying. It is often used in savory dishes.
Is breadfruit healthy?
Yes, breadfruit is nutritious, providing fiber, vitamins, and minerals while being low in fat.
Can you eat breadfruit raw?
Raw breadfruit is not typically consumed; it is usually cooked to improve its taste and digestibility.
Where can I buy breadfruit?
Breadfruit can be found in tropical and subtropical markets, as well as specialty grocery stores.
How should I store breadfruit?
Store unripe breadfruit at room temperature; once ripe, it can be refrigerated for a few days.
What are the culinary uses of breadfruit?
Breadfruit can be used in a variety of dishes, including soups, stews, and as a substitute for potatoes.
Is breadfruit gluten-free?
Yes, breadfruit is naturally gluten-free, making it a great option for those with gluten intolerance.