Breadfruit
Artocarpus altilisClinical Encyclopedia
Breadfruit is a tropical fruit known for its starchy flesh 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
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Breadfruit can be roasted, boiled, or fried. It is best to peel and cook it before consumption to enhance its flavor and digestibility.
Smart Selection & Storage
Choose breadfruit that is firm and free of blemishes. A ripe breadfruit will have a slight give when pressed.
Store unripe breadfruit at room temperature. Once ripe, it can be refrigerated for a few days.
Myths vs Realities
MythBreadfruit is only used in desserts.+
MythBreadfruit is high in fat.+
MythYou cannot eat breadfruit if you have a latex allergy.+
Healthy Recipes
Breadfruit and Quinoa Salad
A refreshing salad combining roasted breadfruit with protein-packed quinoa, 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
- 1/4 cup red onion, finely chopped
- 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). Toss the breadfruit cubes with olive oil, salt, and pepper, then roast for 25-30 minutes until golden.
- 2. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and cilantro.
- 3. Once the breadfruit is roasted, let it cool slightly, then add it to the salad mixture. Drizzle with lime juice, toss well, and serve.
Breadfruit Pancakes
Fluffy pancakes made with mashed breadfruit, perfect for a healthy breakfast or brunch option.
- 1 cup mashed ripe breadfruit
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1 cup almond milk
- 1 tablespoon honey or maple syrup
- 1 teaspoon vanilla extract
- Coconut oil for cooking
- 1. In a mixing bowl, combine the mashed breadfruit, flour, baking powder, and salt.
- 2. In another bowl, whisk together the almond milk, honey, and vanilla. Add to the dry ingredients and mix until just combined.
- 3. Heat coconut oil in a skillet over medium heat. Pour 1/4 cup of batter for each pancake and cook until bubbles form, then flip and cook until golden brown.
Breadfruit Curry
A hearty and flavorful curry featuring tender breadfruit simmered in a spiced coconut milk sauce.
- 1 medium breadfruit, peeled and diced
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons curry powder
- 1 cup vegetable broth
- Salt to taste
- Fresh cilantro for garnish
- 1. In a large pot, sauté the onion, garlic, and ginger until fragrant.
- 2. Add the curry powder and stir for a minute, then add the diced breadfruit and vegetable broth.
- 3. Pour in the coconut milk, bring to a simmer, and cook for 20-25 minutes until the breadfruit is tender. Season with salt and garnish with cilantro.
Breadfruit Tacos
Delicious tacos filled with spiced breadfruit and topped with fresh avocado and salsa for a healthy twist on a classic dish.
- 1 medium breadfruit, peeled and diced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Corn tortillas
- 1 avocado, sliced
- Fresh salsa
- 1. In a skillet, heat olive oil over medium heat. Add the diced breadfruit, cumin, paprika, salt, and pepper, and cook until golden and tender.
- 2. Warm the corn tortillas in a separate skillet or microwave.
- 3. Assemble the tacos by adding the spiced breadfruit to the tortillas, topping with avocado slices and fresh salsa.
Breadfruit Smoothie Bowl
A nutritious smoothie bowl made with blended breadfruit and topped with fresh fruits, nuts, and seeds.
- 1 cup frozen breadfruit chunks
- 1 banana
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1/4 cup granola
- Fresh fruits for topping (berries, banana slices)
- 1. In a blender, combine the frozen breadfruit, banana, almond milk, and chia seeds. Blend until smooth and creamy.
- 2. Pour the smoothie into a bowl and top with granola and fresh fruits.
- 3. Serve immediately for a refreshing breakfast or snack.
Breadfruit Fritters
Crispy and flavorful fritters made with grated breadfruit, herbs, and spices, perfect as a snack or appetizer.
- 2 cups grated breadfruit
- 1/2 cup chickpea flour
- 1/4 cup green onions, chopped
- 1/4 cup fresh parsley, chopped
- 1 teaspoon cumin
- Salt and pepper to taste
- Oil for frying
- 1. In a bowl, mix the grated breadfruit, chickpea flour, green onions, parsley, cumin, salt, and pepper until well combined.
- 2. Heat oil in a frying pan over medium heat. Drop spoonfuls of the mixture into the pan and flatten slightly.
- 3. Fry until golden brown on both sides, then drain on paper towels before serving.
Breadfruit and Black Bean Burgers
Healthy and filling burgers made with mashed breadfruit and black beans, served on whole grain buns with fresh toppings.
- 1 cup mashed breadfruit
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1 teaspoon cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Whole grain burger buns
- Lettuce, tomato, and avocado for topping
- 1. In a bowl, mash the black beans and mix in the mashed breadfruit, breadcrumbs, cumin, garlic powder, salt, and pepper until well combined.
- 2. Form the mixture into patties and cook on a skillet over medium heat for 5-6 minutes on each side until browned.
- 3. Serve on whole grain buns with lettuce, tomato, and avocado.
Breadfruit Chips
Crispy and healthy baked breadfruit chips seasoned with sea salt, perfect for snacking.
- 1 medium breadfruit, thinly sliced
- 1 tablespoon olive oil
- Sea salt to taste
- 1. Preheat the oven to 375°F (190°C). Toss the breadfruit slices with olive oil and sea salt.
- 2. Spread the slices in a single layer on a baking sheet and bake for 15-20 minutes, flipping halfway through, until crispy.
- 3. Let cool before serving as a crunchy snack.
Stuffed Breadfruit with Veggies
A delightful dish featuring baked breadfruit stuffed with a colorful mix of vegetables and spices.
- 1 medium breadfruit, halved and hollowed
- 1 cup mixed bell peppers, diced
- 1/2 cup corn
- 1/2 cup black beans
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C). In a bowl, mix the bell peppers, corn, black beans, chili powder, salt, and pepper.
- 2. Stuff the hollowed breadfruit halves with the vegetable mixture and place them on a baking sheet.
- 3. Bake for 30-35 minutes until the breadfruit is tender. If using cheese, sprinkle on top during the last 5 minutes of baking.
Breadfruit and Spinach Soup
A creamy and nutritious soup made with blended breadfruit and fresh spinach, perfect for a light meal.
- 1 medium breadfruit, peeled and diced
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- Salt and pepper to taste
- Olive oil for sautéing
- 1. In a pot, heat olive oil and sauté the onion and garlic until soft.
- 2. Add the diced breadfruit and vegetable broth, bring to a boil, then simmer for 20 minutes until the breadfruit is tender.
- 3. Stir in the spinach, cook for an additional 5 minutes, then blend until smooth. Season with salt and pepper before serving.
Frequently Asked Questions (FAQ)
What is breadfruit?
Breadfruit is a tropical fruit that belongs to the mulberry family, known for its starchy texture and versatility in cooking.
How do you prepare breadfruit?
Breadfruit can be prepared by boiling, roasting, or frying. It is often peeled and cooked before eating.
Is breadfruit gluten-free?
Yes, breadfruit is naturally gluten-free, making it a suitable option for those with gluten intolerance.
Can you eat breadfruit raw?
While it is technically edible raw, breadfruit is typically cooked to improve its taste and digestibility.
What are the nutritional benefits of breadfruit?
Breadfruit is high in carbohydrates, fiber, and essential vitamins and minerals, including vitamin C and potassium.
Where can I buy breadfruit?
Breadfruit can often be found in tropical fruit markets, specialty grocery stores, or online.
How should I store breadfruit?
Store unripe breadfruit at room temperature until it ripens, then refrigerate to extend its shelf life.
Is breadfruit good for weight loss?
Due to its high fiber content and low fat, breadfruit can be a filling addition to a weight-loss diet when consumed in moderation.