Breadfruit
Breadfruit (or Artocarpus altilis) is believed to have originated in the South Pacific over 3,500 years ago. It spread throughout the tropics due to its adaptability and high yield. A mature breadfruit tree can produce up to 200 fruits per season, providing a reliable food source. Breadfruit is rich in complex carbohydrates, dietary fiber, and essential nutrients such as potassium, calcium, and vitamins A and C. It is also gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease. The high fiber content aids in digestion and helps maintain a healthy weight, while its potassium levels support heart health by regulating blood pressure. Breadfruit can be prepared in various ways—boiled, roasted, baked, or even fried—each method bringing out its unique texture and flavor, often compared to potatoes or bread.
When considering the addition of breadfruit and dasheen to your diet, it is important to note their versatility and nutritional benefits. These foods are not only staples in many cultures but also powerhouses of nutrition, supporting overall health and wellness. Their ability to be incorporated into numerous dishes makes them valuable in any culinary repertoire. Whether you are looking to diversify your diet, manage your health, or simply explore new flavors, breadfruit and dasheen are excellent choices that offer both taste and nutrition.
Asian Recipes
Breadfruit and Chicken Stir-fry
Ingredients:
1 medium breadfruit, peeled, cored, and cubed
1 lb chicken breast, thinly sliced
2 tbsp vegetable oil
1 bell pepper, thinly sliced
1 onion, thinly sliced
2 cloves garlic, minced
1 inch ginger, grated
3 tbsp soy sauce
2 tbsp oyster sauce
1 tbsp hoisin sauce
1 tsp sesame oil
1 tsp cornstarch mixed with 2 tbsp water
Salt and pepper to taste
2 green onions, chopped
Sesame seeds for garnish
Instructions:
1. Boil breadfruit cubes in salted water for 10-15 minutes until tender but not mushy. Drain and set aside.
2. Heat vegetable oil in a large skillet or wok over medium-high heat. Add garlic and ginger, sauté until fragrant.
3. Add chicken slices and cook until no longer pink.
4. Add onion and bell pepper, stir-frying for 3-4 minutes until vegetables are tender.
5. Add cooked breadfruit cubes and mix well.
6. Stir in soy sauce, oyster sauce, hoisin sauce, and sesame oil. Cook for another 2-3 minutes.
7. Pour in the cornstarch slurry to thicken the sauce. Stir well.
8. Season with salt and pepper to taste.
9. Garnish with chopped green onions and sesame seeds before serving.
Breadfruit Tempura
Ingredients:
1 medium breadfruit, peeled, cored, and sliced into thin wedges
1 cup all-purpose flour
1 egg
1 cup ice-cold water
1 tsp baking powder
Vegetable oil for frying
Soy sauce and wasabi for dipping
Instructions:
1. Boil breadfruit wedges in salted water for 10-15 minutes until just tender. Drain and pat dry.
2. In a mixing bowl, combine flour and baking powder.
3. In a separate bowl, beat the egg and mix with ice-cold water.
4. Gradually add the wet mixture to the dry mixture, stirring lightly to create a lumpy batter (do not overmix).
5. Heat vegetable oil in a deep fryer or large pot to 350°F (175°C).
6. Dip breadfruit slices into the batter, allowing excess to drip off.
7. Fry in batches until golden brown and crispy, about 2-3 minutes per side.
8. Drain on paper towels and serve hot with soy sauce and wasabi.
Breadfruit and Vegetable Curry
Ingredients:
1 medium breadfruit, peeled, cored, and cubed
1 onion, chopped
2 cloves garlic, minced
1 inch ginger, grated
2 tbsp curry powder
1 tsp turmeric powder
1 can coconut milk (400 ml)
2 cups vegetable broth
1 carrot, sliced
1 bell pepper, sliced
1 zucchini, sliced
2 tbsp vegetable oil
Salt and pepper to taste
Fresh cilantro for garnish
Instructions:
1. Boil breadfruit cubes in salted water for 10-15 minutes until tender. Drain and set aside.
2. Heat vegetable oil in a large pot over medium heat. Add onion, garlic, and ginger, sauté until fragrant.
3. Stir in curry powder and turmeric powder, cooking for 1 minute to release flavors.
4. Add coconut milk and vegetable broth, bringing to a simmer.
5. Add carrot, bell pepper, zucchini, and cooked breadfruit cubes. Simmer for 15-20 minutes until vegetables are tender.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro before serving with rice.
Breadfruit Dumplings
Ingredients:
1 medium breadfruit, peeled, cored, and mashed
1 cup all-purpose flour
1 egg
2 tbsp cornstarch
1 tsp salt
1/2 tsp white pepper
1/2 cup finely chopped chives
1 cup ground pork
2 tbsp soy sauce
1 tbsp sesame oil
1 clove garlic, minced
1 inch ginger, grated
Dumpling wrappers
Vegetable oil for frying
Instructions:
1. Mix mashed breadfruit, flour, egg, cornstarch, salt, and white pepper in a bowl until well combined.
2. In another bowl, combine ground pork, chives, soy sauce, sesame oil, garlic, and ginger.
3. Place a small spoonful of pork mixture in the center of a dumpling wrapper.
4. Add a small amount of breadfruit mixture on top.
5. Moisten the edges of the wrapper with water, fold, and seal to form dumplings.
6. Heat vegetable oil in a large skillet over medium-high heat.
7. Fry dumplings until golden brown and crispy on both sides, about 2-3 minutes per side.
8. Serve hot with soy sauce or your favorite dipping sauce.
These recipes offer a delicious way to enjoy the unique flavor and texture of breadfruit in a variety of Asian and Chinese-inspired dishes.