Jump for joy and jam to the beat with these spicy Jamaican, jackfruit wraps!
Nutrition
Jackfruit (Artocarpus heterophyllus Lam) is a tropical fruit native to India. It is the largest edible fruit in the world, and it is a rich source of nutrients: it contains a considerable amount of starch (20%) that is used in the food industry as a stabiliser, thickener and a binding agent. It also contains some amino acids such as arginine, cysteine, histidine, leucine, lysine, methionine, threonine and tryptophan. This means that it is a good source of protein; it is estimated that the fruit contains around 5.3 to 6.8 % of protein. It is also rich in vitamin C that is essential for the repairing of tissues and vitamin B6 that forms haemoglobin which carries oxygen around the body, thereby reducing the risk of stroke and heart attack. It contains minerals such as potassium which aids in lowering blood pressure, thereby reducing the risk of stroke and heart attack; and magnesium that improves the absorption of calcium and the strength of bones, preventing osteoporosis. It also contains phytochemicals that show antifungal activity against foodborne fungi like Fusarium, Aspergillus and Alternaria.
Even though this fruit provides many health benefits, is underutilised in commercial sale because it has a short shelf-life and because half of the fruit is inedible accounting as waste. Recent studies have discovered that the jackfruit seeds can replace cocoa powder, resulting in the production of a chocolate that contains far lower glycaemic index and glycaemic load than commercial chocolate milk. It could possibly feature as a new product in the market in the near future.
What You Need
565 g of jackfruit
One whole onion
Half a pack of mushrooms
Vegan cheese
Half a pack of spinach
One stalk of iceberg lettuce
1/4 of a cucumber
One tin of sweetcorn
One red pepper
Half a pack of tomatoes
All purpose seasoning
Scotch bonnet hot sauce
Guacamole/Salsa/Sour Cream
Flour or corn tortillas
Method
Cooking time: One hour
Start by chopping your onion and peppers into finely diced pieces. Then repeat the process with your mushrooms followed by your lettuce, tomatoes, cucumber and jackfruit.
Season the jackfruit with the all purpose seasoning along with the scotch bonnet pepper sauce.
Mix your lettuce, tomatoes and cucumber into a salad and season with a little salt and pepper to taste.
Fry your onions together with your peppers until soft and brown for eight minutes on a moderate heat. Repeat the process with your mushrooms and spinach together and then finally with your seasoned and marinated jackfruit.
Place your onion and pepper mix, mushroom and spinach mix, salad, sweetcorn, vegan cheese and jackfruit into separate serving bowls along with the guacamole, salsa and sour cream.
Finally, heat the tortilla wraps on a high heat for 45 seconds.
Once done, add the fillings and wrap those bad boys!
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