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Jackfruit – Is It a Superfood? | Benefits, Drawbacks & Usage
Jackfruit, locally known as polos in Sri Lanka, is one of the most versatile and nutritious tropical fruits. Found abundantly in home gardens, it plays a vital role in Sri Lankan cuisine and is now gaining global attention—especially among vegetarians and vegans—as a plant-based meat substitute.
Types of Jackfruit
1. Polos (Young Jackfruit): Green, unripe jackfruit used mostly in savory dishes.
Example: Polos curry, spicy polos stir-fry, polos with egg curry.
2. Kos (Mature Jackfruit): Ripened but still firm jackfruit used in dry dishes.
Example: Kos mallum, kos white curry, roasted kos chunks.
3. Waraka (Ripe Jackfruit): Fully ripe, sweet jackfruit eaten raw or as dessert.
Example: Fresh waraka, jackfruit smoothie, jackfruit pudding.
Nutritional Value
Vitamin C: Boosts immunity and fights infections.
Vitamin B6: Enhances mood and brain function.
Magnesium & Potassium: Good for heart health and blood pressure.
Dietary Fiber: Supports digestion and weight management.
7 Key Health Benefits of Jackfruit
1. Plant-Based Meat Alternative: Ideal for vegans/vegetarians.
2. Low in Cholesterol: Supports heart health.
3. Helps Weight Management: High fiber keeps you full longer.
4. Soft Food for All Ages: Easily digestible for elders too.
5. Energy Booster: Carbohydrates provide quick energy.
6. Non-Acidic: Gentle on the stomach.
7. Highly Versatile: Can be used in curries, chips, jam, pickles, and desserts.
Potential Drawbacks
Can Cause Gas or Bloating: Especially when overconsumed.
High Potassium: Not suitable in excess for people with kidney issues.
May Not Suit All Tastes: Ripe jackfruit has a strong, sweet aroma that some people dislike.
3 Creative Ways to Use Jackfruit
1. Jackfruit Pulled “Meat” Burgers: A delicious vegan option.
2. Jackfruit Pickle: A spicy, tangy addition to rice and curry.
3. Jackfruit Smoothie (Waraka): A tropical, energy-rich drink.
Conclusion
Jackfruit is more than just a fruit – it’s a superfood rich in nutrients and flavor. Whether you enjoy it as polos curry, kos mallum, or sweet ripe waraka, it offers multiple health benefits and culinary options.
Share your favorite way of eating jackfruit in the comments!
Easy Jackfruit Recipes – With Real-Life Examples and Step-by-Step Guide
Jackfruit is a nutritious and versatile fruit that’s widely used in Sri Lankan cooking. From everyday meals to festive dishes, here are 3 simple recipes you can make using jackfruit – Jackfruit Mallum, Spicy Jackfruit Curry, and Fried Jackfruit (Baduma).
1. Jackfruit Mallum (Kos Mallum)
Example:
Imagine you’re planning a light breakfast for your family and someone has diabetes. Jackfruit Mallum is a fiber-rich, healthy choice for such situations.
Ingredients:
2 cups finely chopped jackfruit (young/tender)
½ cup grated coconut
1 chopped red onion
1 tsp turmeric
1 tsp mustard seeds (optional)
Salt to taste
1 tbsp coconut oil
Instructions:
1. Steam the jackfruit until soft (about 10 minutes).
2. In a pan, heat coconut oil. Add onion and turmeric.
3. Add the jackfruit and coconut. Mix well and stir-fry for 5–7 minutes.
4. Add salt to taste. Serve warm.
2. Spicy Jackfruit Curry (Kos Miris Curry)
Example:
You're making a spicy lunch with rice and want a flavorful curry to go with it. This jackfruit curry with coconut milk is perfect and comforting.
Ingredients:
3 cups boiled jackfruit chunks
1 cup thick coconut milk
1 sliced red onion
1 tsp chili powder
1 tsp turmeric
A small piece of goraka (or tamarind)
1 tsp roasted curry powder
Pandan leaf (rampe), curry leaves
1 tbsp oil
Salt to taste
Instructions:
1. Heat oil in a pot and sauté onion, curry leaves, and rampe.
2. Add chili powder, turmeric, and goraka. Fry briefly.
3. Add jackfruit and mix well.
4. Pour in the coconut milk and simmer for 10–15 minutes until thickened.
5. Adjust salt and serve with rice.
3. Fried Jackfruit (Kos Baduma)
Example:
Want a crunchy, spicy dish to pair with rice or bread? Fried jackfruit is a popular street-food-style side dish full of flavor.
Ingredients:
2 cups steamed jackfruit (cut into small pieces)
1 sliced red onion
Curry leaves, green chilies (sliced)
1 tsp chili powder
½ tsp turmeric
Salt to taste
2 tbsp coconut oil
Instructions:
1. Steam jackfruit and remove any moisture.
2. Heat oil in a pan. Add onion, chilies, and curry leaves.
3. Add chili powder, turmeric, and mix.
4. Add jackfruit and stir-fry until golden and crispy.
5. Serve hot.
Conclusion
These 3 jackfruit recipes are easy to prepare, budget-friendly, and healthy. Whether you want something light or spicy, jackfruit has you covered.