Jackfruit: Food Sovereignty for the Community

Jackfruit tree on the Plenitud PR farm.

When I think of a food that encompasses what food sovereignty can look like, there is one that stands out above all others: jackfruit. There are so many amazing aspects of jackfruit - its abundance in availability, nutritional benefits and versatility in uses - which make it an ideal crop to cultivate on the Plenitud PR educational farm and a favorite ingredient in the kitchen.

Jackfruit (Artocarpus heterophyllus) originates from the tropical regions of South Asia and is also native to Bangladesh, Sri Lanka, and the rainforests of the Philippines, Indonesia, Malaysia, and Thailand. Over time, jackfruit cultivation spread to other tropical regions, including Africa, South America and the Caribbean (hello, Puerto Rico!). These trees thrive in tropical climates and are well-suited to the growing conditions here in PR. For farmers, they are an ideal crop to cultivate as they require relatively low maintenance, grow in a variety of soil types, can be easily integrated into agroforestry systems, and produce a high yield of fruit. Just one tree can produce up to 100 jackfruits a season! And not only do they produce a lot of fruit, but the size of jackfruits are impressive. In fact, jackfruits are the largest edible fruit in the world, growing anywhere between 40 and 100 pounds. Just one medium sized jackfruit can feed upwards of 35-45 people. This is an amazing, cost effective and local ingredient that we include in our weekly vegetarian meal delivery to the elders in our Senior Care program. With 50 elders receiving meals twice a week, we are able to feed them using only one or two jackfruits! 

Jackfruit is a powerhouse of nutrients. It’s a good source of vitamins and minerals, including vitamin C, vitamin A, riboflavin, magnesium, potassium, copper, and manganese. It is high in fiber, which aids in digestion and regular bowel movements, promotes a healthy gut, and can help regulate blood sugar levels. Vitamin C is known to support immune health, which is one of the reasons why we love to include this in our weekly meals to the elders, who have a more compromised immune system in their older age. Jackfruit’s antioxidant properties, such as carotenoids and flavonoids, help reduce inflammation in the body which can alleviate symptoms of chronic diseases like arthritis that are prevalent among older adults.

Through the Senior Care program, we cook and deliver vegetarian meals to 50 elders in Las Marías twice a week.

Luis, one of our elders who receives the weekly meals and accompaniment.

Jackfruit (Artocarpus heterophyllus).

And on top of the incredible potential of jackfruit availability in Puerto Rico and the nutritional benefits, it also is incredibly versatile in its uses. Ripened jackfruit is a deliciously sweet tropical fruit snack. The seeds can also be saved and peeled to be used as the base for a hummus dip or sauteed in a stir fry. When the unripened jackfruit is processed, like in the Jackfruit Taco recipe below, it is used as a meat substitute. As an organization that follows compassionate dietary choices, we avoid consuming animal meat in our diet. However, when cooked correctly, jackfruit tastes just like meat! The juiciness and texture of the “meat” can easily be mistaken for pulled pork or chicken. This has been especially important in serving meals to our elders, who are accustomed to Puerto Rico’s culinary traditions that are heavily focused on meat and animal-centric foods. Striking the balance of serving the elders culturally relevant food that is both nutritious and delicious, jackfruit is a perfect substitution to stews or foods that traditionally call for meat. We love serving jackfruit to visitors of the farm. Many people are hesitant at first, but once they try it they are always pleasantly surprised that a fruit can taste so much like meat! 

Don't believe us? You can try it yourself using this tasty recipe for jackfruit tacos below. We have jackfruit available to purchase thorough Placita Agrícola - order yours today and discover the world of possibilities of jackfruit. By incorporating jackfruit into your diet, you can support local agriculturists and the local economy, contribute to sustainable eating practices, and receive all the nutritional benefits of this super fruit. 

Jackfruit Tacos 

Prep Time: 45 minutes + overnight marinade

Cooktime: 25 minutes
Serves: 5 people, 3 tacos each 

Jackfruit Ingredients:

Prepping the Jackfruit

• 2 lbs of green, unripe jackfruit**

• ½ white onion, roughly chopped 

• 2 garlic cloves, crushed 

• 2 green onions** (approximately ¼ cup chopped)

• 2 celery stalks**

• 1 tablespoon nutritional yeast

• ½ bunch of cilantro or culantro**, approximately ⅛ cup 

• 1 tablespoon ginger**, minced

• 2 cloves 

• ½ teaspoon paprika

• 1 teaspoon cumin

• 2 oregano brujo leaves** (approximately 1 small leaf, crushed)

• Salt to taste

• Water

Marinade

• ⅛ cup lime juice 

• ⅛ cup olive oil

• 1 tablespoon Braggs liquid aminos 

• ½ tablespoon paprika 

• ½ tablespoon coriander 

• ½ tablespoon cumin 

• 1 teaspoon salt

• ½ teaspoon black pepper 

• Pinch of asafoetida

Sautee

• Marinated jackfruit 

• ½ bell pepper** of any color, cut julienne 

• Salt to taste

Pineapple and Cucumber Salsa:

• 2 cups cubed pineapple

• 2 cups cubed cucumber**

• ½ cup diced red onion

• 3 tablespoons fresh lime juice

• ¼ cup fresh cilantro, chopped**

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ¼ teaspoon ground coriander

• Finely chopped jalapeno (optional addition for a kick!)

Additional Ingredients:

• 15 corn tortillas

• Toppings: sprouts**, cilantro**, fresh cheese, sour cream, pickled onions, lime wedges 

** These fresh products can be found on Placita Agrícola! Their availability is based on the season and farmers. 

Instructions:

Step 1 - Prepping the jackfruit

Unripened, cut jackfruit ready to boil.

1. Order green jackfruit from Placita Agrícola and pick it up in either Las Marías, Mayaguez, Rincon, or Arecibo!

2. Cut the jackfruit into large chunks using a sharp knife covered in a neutral oil to help prevent stickiness. 

3. In a large pot, combine the jackfruit, onion, garlic, scallions, celery, nutritional yeast, cilantro, ginger, ground clove, paprika, cumin, oregano leaves, and salt.

4. Add enough water to cover the ingredients and bring to a boil.

5. Reduce the heat and simmer for about 40 minutes or until the jackfruit is tender.

6. Drain the jackfruit and separate the “meat” from the seeds and outer skin. You can save the seeds to use in other recipes such as hummus or sautees. 

Step 2 - Marinade

1. In a bowl, combine the lime juice, olive oil, braggs, paprika, coriander, cumin, salt, pepper, and asafoetida. 

2. Once the jackfruit is shredded, place the shredded jackfruit in a bowl and pour the marinade over it. Toss the jackfruit until it is evenly coated with the marinade.

3. Let it sit for at least 30 minutes, up to overnight, to absorb the flavors.

Step 3 - Cooking the jackfruit

1. Heat a skillet over medium heat and sauté the cut peppers for 3-4 minutes. 

2. Add the marinated jackfruit and sauté for about 5-7 minutes, stirring occasionally, until the jackfruit is heated through and slightly crispy on the edges. 

3. Add salt and fresh herbs to taste.

Pineapple and Cucumber Salsa Instructions:

1. Prep the ingredients: cube the pineapple and cucumber into small, bite-sized pieces, dice the red onion finely, and chop the fresh cilantro. Dice the jalapeno if using. 

2. In a large bowl, combine the pineapple, cucumber, red onion, and cilantro. Pour the fresh lime juice over the mixture and sprinkle in the salt, black pepper, and ground coriander.

3. Gently toss all the ingredients together until they are well combined.

4. Taste and adjust the seasoning if needed.

5. Let the salsa sit in the refrigerator for at least 15-20 minutes to allow the flavors to meld.

Assembling the Tacos:

1. Heat the tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until warm and pliable.

2. Place a portion of the sautéed jackfruit on each tortilla. Top with a generous spoonful of pineapple and cucumber salsa. Add any of the additional toppings you desire.

3. Say a prayer of gratitude to Mother Earth for Her fruits and enjoy the fresh and flavorful jackfruit tacos immediately.

   ¡Buen Provecho!

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