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 eaten raw when ripe or cooked in various ways, including boiling, baking, or frying. It is best to peel and cook it to enhance its flavor and digestibility.
Smart Selection & Storage
Choose breadfruit that is firm and free of blemishes. A ripe breadfruit will yield slightly to pressure and have a sweet aroma.
Store unripe breadfruit at room temperature. Once ripe, it can be refrigerated to extend its shelf life.
Myths vs Realities
Healthy Recipes
Breadfruit and Quinoa Salad
A vibrant salad combining roasted breadfruit and protein-packed quinoa, tossed with fresh vegetables and a zesty lime dressing.
- 1 medium breadfruit, peeled and cubed
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup fresh cilantro, chopped
- Juice of 2 limes
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and roast the cubed breadfruit for 25-30 minutes until golden.
- 2. In a large bowl, combine the cooked quinoa, roasted breadfruit, cherry tomatoes, cucumber, bell pepper, and cilantro.
- 3. Whisk together lime juice, olive oil, salt, and pepper, then pour over the salad and toss to combine.
Breadfruit Curry with Chickpeas
A hearty and flavorful curry featuring tender breadfruit and chickpeas simmered in a spiced coconut milk sauce.
- 1 medium breadfruit, peeled and cubed
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1 teaspoon turmeric
- Salt to taste
- Fresh cilantro for garnish
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add curry powder, turmeric, and breadfruit, stirring for a few minutes before adding coconut milk and chickpeas.
- 3. Simmer for 20-25 minutes until breadfruit is tender, then season with salt and garnish with cilantro.
Breadfruit Tacos with Avocado Salsa
Delicious tacos made with grilled breadfruit slices, topped with a fresh avocado salsa for a healthy twist on a classic dish.
- 1 medium breadfruit, sliced
- 2 avocados, diced
- 1/2 red onion, finely chopped
- 1 lime, juiced
- 1/4 cup fresh cilantro, chopped
- Salt to taste
- Corn tortillas
- 1. Grill the breadfruit slices for about 5-7 minutes on each side until charred and tender.
- 2. In a bowl, combine avocados, red onion, lime juice, cilantro, and salt to make the salsa.
- 3. Assemble the tacos by placing grilled breadfruit on corn tortillas and topping with avocado salsa.
Breadfruit and Spinach Fritters
Crispy fritters made with mashed breadfruit and fresh spinach, perfect as a snack or appetizer, served with a yogurt dip.
- 1 medium breadfruit, cooked and mashed
- 2 cups fresh spinach, chopped
- 1/2 cup chickpea flour
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix mashed breadfruit, spinach, chickpea flour, egg, cumin, salt, and pepper until well combined.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture to form fritters.
- 3. Fry until golden brown on both sides, then drain on paper towels and serve with yogurt dip.
Breadfruit Smoothie Bowl
A nutritious smoothie bowl featuring blended breadfruit, banana, and almond milk, topped with fresh fruits and seeds.
- 1 cup ripe breadfruit, frozen
- 1 banana, frozen
- 1 cup almond milk
- 1 tablespoon chia seeds
- Fresh fruits for topping (berries, banana slices, etc.)
- 1. Blend the frozen breadfruit, banana, and almond milk until smooth and creamy.
- 2. Pour the smoothie into a bowl and sprinkle with chia seeds and your choice of fresh fruits.
- 3. Enjoy immediately with a spoon.
Breadfruit Pizza with Tomato and Basil
A unique pizza made with a breadfruit crust, topped with fresh tomatoes, basil, and mozzarella for a healthy twist on pizza night.
- 1 medium breadfruit, cooked and mashed
- 1 cup mozzarella cheese, shredded
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil leaves
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C) and spread the mashed breadfruit on a baking sheet to form a crust.
- 2. Bake for 15 minutes until slightly golden, then remove and top with mozzarella, tomatoes, and basil.
- 3. Drizzle with olive oil, season with salt and pepper, and bake for an additional 10 minutes until cheese is bubbly.
Breadfruit and Lentil Soup
A nourishing soup made with breadfruit and lentils, seasoned with herbs and spices for a comforting meal.
- 1 medium breadfruit, peeled and diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until soft.
- 2. Add breadfruit, lentils, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat and simmer for 30-35 minutes until lentils and breadfruit are tender.
Breadfruit Hash with Eggs
A hearty breakfast hash featuring sautéed breadfruit, bell peppers, and onions, topped with poached eggs for a filling meal.
- 1 medium breadfruit, diced
- 1 bell pepper, diced
- 1 onion, chopped
- 4 eggs
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a skillet, heat olive oil and sauté breadfruit, bell pepper, and onion until golden and tender.
- 2. In a separate pot, poach the eggs to your liking.
- 3. Serve the breadfruit hash topped with poached eggs and garnish with parsley.
Breadfruit Pancakes with Maple Syrup
Fluffy pancakes made with mashed breadfruit, perfect for a nutritious breakfast, served with a drizzle of maple syrup.
- 1 cup mashed breadfruit
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- 1 cup almond milk
- 1 egg
- Maple syrup for serving
- 1. In a bowl, mix mashed breadfruit, flour, baking powder, almond milk, and egg until smooth.
- 2. Heat a non-stick skillet and pour batter to form pancakes, cooking until bubbles form on the surface.
- 3. Flip and cook until golden brown, then serve with maple syrup.
Breadfruit and Black Bean Burgers
Savory burgers made with mashed breadfruit and black beans, served on whole grain buns with fresh toppings.
- 1 medium breadfruit, cooked and mashed
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1 teaspoon cumin
- Salt and pepper to taste
- Whole grain burger buns
- Lettuce and tomato for serving
- 1. In a bowl, combine mashed breadfruit, black beans, breadcrumbs, cumin, salt, and pepper, mixing until well combined.
- 2. Form the mixture into patties and cook on a skillet over medium heat until browned on both sides.
- 3. Serve on whole grain buns with lettuce and tomato.
Frequently Asked Questions (FAQ)
What is breadfruit?
Breadfruit is a tropical fruit that grows on large trees and is known for its starchy flesh, which can be cooked and eaten like a vegetable.
How do you prepare breadfruit?
Breadfruit can be prepared by peeling, slicing, and cooking it through boiling, baking, or frying.
Is breadfruit healthy?
Yes, breadfruit is low in fat, high in fiber, and contains essential nutrients, making it a healthy addition to a balanced diet.
Can you eat breadfruit raw?
Ripe breadfruit can be eaten raw, but it is often cooked to enhance its flavor and texture.
What are the health benefits of breadfruit?
Breadfruit is rich in fiber, vitamins, and minerals, which can support digestive health, boost immunity, and provide energy.
Where can I buy breadfruit?
Breadfruit can be found in tropical and subtropical regions, often in local markets or specialty grocery stores.
How should I store breadfruit?
Store unripe breadfruit at room temperature until it ripens, then refrigerate to prolong freshness.
Can breadfruit help with weight management?
Due to its high fiber content and low calorie count, breadfruit can be a beneficial food for weight management.