Breadfruit
Artocarpus altilisClinical Encyclopedia
Breadfruit provides 103 kcal, 1.1g of protein, 27.1g of carbohydrates, and 7.2g 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, cooked, or roasted. It is best to peel and cook it to enhance its flavor and digestibility.
Smart Selection & Storage
Choose breadfruit that is firm and free from blemishes. A slight give when pressed indicates ripeness.
Store unripe breadfruit at room temperature; once ripe, refrigerate to maintain freshness.
Myths vs Realities
Healthy Recipes
Breadfruit and Quinoa Salad
A refreshing and nutritious salad combining roasted breadfruit and protein-packed quinoa, perfect for a light lunch or dinner.
- 2 cups cooked quinoa
- 1 medium breadfruit, roasted and diced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, roasted breadfruit, cherry tomatoes, cucumber, red onion, and cilantro.
- 2. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.
Breadfruit Curry with Chickpeas
A hearty and flavorful curry featuring tender breadfruit and chickpeas, simmered in a rich 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 tablespoon ginger, grated
- Salt to taste
- Fresh cilantro for garnish
- 1. In a large pot, sauté the onion, garlic, and ginger until fragrant.
- 2. Add the breadfruit cubes, chickpeas, coconut milk, curry powder, and salt. Bring to a simmer.
- 3. Cook for 20-25 minutes until the breadfruit is tender. Garnish with fresh cilantro before serving.
Breadfruit Tacos with Avocado Salsa
Delicious and healthy tacos filled with spiced breadfruit and topped with a creamy avocado salsa for a fresh twist.
- 1 medium breadfruit, peeled and diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 8 small corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup red onion, diced
- Juice of 1 lime
- Salt to taste
- 1. In a skillet, sauté the diced breadfruit with cumin, paprika, and salt until golden brown.
- 2. In a bowl, combine avocado, tomatoes, red onion, lime juice, and salt to make the salsa.
- 3. Warm the tortillas, fill them with the spiced breadfruit, and top with avocado salsa before serving.
Breadfruit Smoothie Bowl
A vibrant and nutritious smoothie bowl made with blended breadfruit and topped with fresh fruits and nuts for a healthy breakfast.
- 1 cup ripe breadfruit, diced and frozen
- 1 banana, frozen
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- 1/4 cup granola
- 1/4 cup mixed berries
- 1 tablespoon almond butter
- 1. In a blender, combine the frozen breadfruit, banana, almond milk, and chia seeds. Blend until smooth.
- 2. Pour the smoothie into a bowl and top with granola, mixed berries, and a drizzle of almond butter.
- 3. Serve immediately for a refreshing breakfast.
Breadfruit Fritters with Yogurt Dip
Crispy and flavorful breadfruit fritters served with a tangy yogurt dip, perfect as a healthy snack or appetizer.
- 2 cups grated breadfruit
- 1/2 cup chickpea flour
- 1/4 cup green onions, chopped
- 1 teaspoon cumin
- Salt and pepper to taste
- Oil for frying
- 1 cup plain yogurt
- 1 tablespoon lemon juice
- 1 teaspoon dill
- 1. In a bowl, mix grated breadfruit, chickpea flour, green onions, cumin, salt, and pepper to form a batter.
- 2. Heat oil in a skillet and drop spoonfuls of the batter to fry until golden brown on both sides.
- 3. In a separate bowl, combine yogurt, lemon juice, and dill for the dip. Serve fritters warm with the yogurt dip.
Breadfruit and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of breadfruit and spinach, baked to perfection for a wholesome meal.
- 4 bell peppers, halved and seeds removed
- 2 cups cooked breadfruit, mashed
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup onion, diced
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix mashed breadfruit, spinach, feta, onion, garlic powder, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.
Breadfruit Pancakes with Maple Syrup
Fluffy and nutritious pancakes made with mashed breadfruit, served with a drizzle of pure maple syrup for a delightful breakfast.
- 1 cup mashed ripe breadfruit
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- 1 cup almond milk
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- Oil for cooking
- 1. In a bowl, mix mashed breadfruit, flour, baking powder, almond milk, maple syrup, and vanilla until smooth.
- 2. Heat a skillet and lightly grease it. Pour batter to form pancakes and cook until bubbles form, then flip and cook until golden.
- 3. Serve warm with additional maple syrup.
Breadfruit and Lentil Soup
A hearty and nourishing soup made with breadfruit and lentils, perfect for a cozy meal packed with nutrients.
- 1 medium breadfruit, peeled and diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 2 garlic cloves, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, garlic, and carrots until softened.
- 2. Add the diced breadfruit, lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil.
- 3. Reduce heat and simmer for 30-35 minutes until lentils and breadfruit are tender. Serve hot.
Breadfruit Pizza with Fresh Veggies
A healthy twist on pizza using a breadfruit base topped with fresh vegetables and a light tomato sauce for a guilt-free treat.
- 1 medium breadfruit, sliced into rounds
- 1 cup tomato sauce
- 1 cup bell peppers, sliced
- 1/2 cup mushrooms, sliced
- 1/2 cup mozzarella cheese, shredded
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Place breadfruit slices on a baking sheet and spread tomato sauce over each slice.
- 3. Top with bell peppers, mushrooms, cheese, oregano, salt, and pepper. Bake for 15-20 minutes until the cheese is melted and bubbly.
Breadfruit and Black Bean Burgers
Savory and satisfying black bean burgers with a twist of breadfruit, perfect for a healthy plant-based meal.
- 1 cup cooked black beans, mashed
- 1 cup cooked breadfruit, mashed
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 1 teaspoon cumin
- Salt and pepper to taste
- Oil for frying
- Whole grain burger buns
- 1. In a bowl, combine mashed black beans, breadfruit, breadcrumbs, onion, cumin, salt, and pepper to form a mixture.
- 2. Shape the mixture into patties and heat oil in a skillet. Cook the patties until golden brown on both sides.
- 3. Serve on whole grain buns with your favorite toppings.
Frequently Asked Questions (FAQ)
Is breadfruit gluten-free?
Yes, breadfruit is naturally gluten-free, making it a suitable alternative for those with gluten intolerance.
How do you store breadfruit?
Store unripe breadfruit at room temperature; once ripe, it can be refrigerated to prolong freshness.
Can you eat breadfruit seeds?
Breadfruit seeds are edible but should be cooked thoroughly before consumption to ensure safety.
What are the health benefits of breadfruit?
Breadfruit is rich in vitamins, minerals, and fiber, promoting digestive health and providing energy.
How do you prepare breadfruit for cooking?
Peel the skin, remove any blemishes, and cut into desired shapes before boiling, baking, or frying.
Is breadfruit high in calories?
Breadfruit is moderate in calories, providing energy primarily from carbohydrates.
Can breadfruit help with weight loss?
Due to its high fiber content, breadfruit can promote satiety and may assist in weight management.
What dishes can be made with breadfruit?
Breadfruit can be used in various dishes, including curries, stews, and as a substitute for potatoes in recipes.