Cooking with Breadfruit
Breadfruit is a great source of vitamins, minerals, proteins and carbohydrates to supply your body with the energy it needs to lead a healthy and active lifestyle [1,2,4]. The flesh of ripe, seeded breadfruit contains provitamin A carotenoids, vitamin C and calcium which can help protect your body against infection and disease [3,4]. Breadfruit seeds themselves are a good source of protein, containing high levels of vitamin B, niacin, and thiamin to help boost your metabolism . Breadfruit is also gluten-free, low in fat and rich in fibre which helps to maintain a healthy gut biome and control blood sugar levels [3,4]. You can fulfill your recommended daily servings of dietary fibre (i.e. 20-35 grams) by consuming two cups of boiled breadfruit at lunch and dinner, which amounts to around 25 grams of fibre . Amazingly, breadfruit can be consumed at all stages of development; ripe or mature [2,4]. It can even replace conventional starches, and as the fruit ripens, some starch converts to sugar making it taste sweeter [3,4]. Breadfruit can be dried for storage, shredded or processed into flour used for snacks, pastries and bread [2,4]. Traditionally, breadfruit is baked in earth ovens or roasted over hot coals . Today, there are many other unique ways to incorporate breadfruit into your diet. Whether it be eaten raw, boiled, steamed, roasted, fried, baked, candied or pickled, you are bound to find a mode of preparation your palette is sure to enjoy [1,4]! Delight yourself in both modern and traditional breadfruit recipes that our team has selected for you, and indulge in a culinary experience using the world’s next superfood.
(1) Baba, Shigeyuki, Hung Tuck Chung, Mio Kezuka, Tomomi Inoue, and Eric Wei Chiang Chan. “Artocarpus altilis and Pandanus tectorius: Two important fruits of Oceania with medical values.” Emirates Journal of Food and Agriculture, vol. 28, no. 8, 2016, pp. 531-539.
(2) Sikarwar, Mukesh S. et al. “A Review on Artocarpus altilis (Parkinson) Fosberg (breadfruit)” Journal of Applied Pharmaceutical Science, vol. 4, no. 8, 2014, pp. 091-097.
(3) Healthy Pacific Lifestyle Section - Secretariat of the Pacific Community (SPC), “Breadfruit Pacific food leaflet n°3.” 2006. PDF file.
(4) “Why Breadfruit?” Global Breadfruit, 2017, http://globalbreadfruit.com/about/why-breadfruit/