Jackfruit This newly popularized Asian fruit can jack up your nutrition.

It looks alien-like and can grow as massive as 100 pounds, but the

nutritious jackfruit can play a starring role in both sweet and savory

dishes. The two most common forms available are ripe jackfruit,

with a sweeter fl avor perfect for desserts and smoothies, and young

“green” jackfruit with a fi rmer, more neutral taste, making it a great

meat substitute. Here are fi ve ways to use this ultra-versatile tropical

treat to boost your health.

1. AS AB-SLIMMING TACOS At a mere 45 calories per cup, underripe

young jackfruit can serve as a calorie-stingy meat substitute for your

next taco night. And research shows that people who nosh on more

fruit gain less fl ab in the fi rst place. Pulled Jackfruit Tacos: Drain 1 can green (young) jackfruit, pat dry and shred. Heat 1 tablespoon oil in a skillet over medium heat. Add jackfruit and saute 5 minutes. Add ¾ cup low-sugar barbecue sauce, 1½ tablespoons water and 1 teaspoon paprika. Cover and simmer over medium-low heat for 20 minutes, pulling jackfruit apart as it becomes tender. Divide mixture between 4 corn tortillas and top each with ½ cup baby spinach, ¼ cup pineapple chunks, 1⁄3 cup shredded carrots and dollops of sour cream.

2. AS A HEART-HEALTHY SMOOTHIE Jackfruit is a good source

of vitamin C, a nutrient linked to lower blood pressure and better

heart health because of its antioxidant properties. Tropical Jackfruit

Smoothie: Blend together 1 cup coconut milk, 1 cup jackfruit (fresh or

canned), 1 scoop plain or vanilla protein powder, 1 tablespoon cashew

butter, 2 teaspoons fresh lime juice, 1 teaspoon fresh ginger and

1 small frozen chopped banana.

3. AS A GOOD-GUT CURRY An investigation in the American

Journal of Clinical Nutrition showed that higher intakes of fi ber — like

that found in unripe jackfruit — acts as a prebiotic, nourishing and

bolstering those benefi cial gut bacteria. Curry in a Hurry: Add 1

chopped onion, ½ teaspoon salt and 2 teaspoons oil to a large pan

and cook over medium heat until soft. Add 1 can green jackfruit

(drained and chopped), 3 chopped garlic cloves and 1 tablespoon

chopped ginger; heat 1 minute. Add 1 teaspoon curry powder, 1

teaspoon cumin powder, ½ teaspoon cayenne and ½ teaspoon black

pepper and stir. Add ¾ cup coconut milk and 1 cup pureed tomatoes,

and simmer 20 minutes. Stir in juice of ½ lime and serve topped with

chopped cilantro and a sprinkle of pumpkin seeds.

4. AS CRAVING-CRUSHING POPS Since ripe jackfruit is so sweet,

you can use it to tame a sweet tooth minus the pitfalls that come

with eating too many refi ned sugars, including an increased risk for

mental conditions like depression. Jackfruit Pops: Blend together 1

cup plain Greek yogurt, 1½ cups ripe jackfruit, 1 tablespoon honey,

zest of 1 lime, 1 teaspoon vanilla extract and pinch of salt until smooth.

Evenly distribute mixture among popsicle molds, insert sticks and

freeze 8 hours.

5. AS AN ENERGIZING VEGAN SALAD Jackfruit contains ribofl avin,

an important component of the coenzymes involved in the

breakdown of food into energy. Jackfruit “Tuna” Salad: Drain and

rinse 1 can of young (green) jackfruit and pulse in a food processor

until chopped into small pieces. Mix with ¼ cup vegan mayonnaise, 1

chopped celery stalk, ½ cup chopped red onions, 1 diced and seeded

plum tomato, 1⁄3 cup chopped parsley, juice of ½ lemon, 1 teaspoon

smoked paprika, ½ teaspoon salt and ¼ teaspoon black pepper.

Serve on bread or large lettuce leaves.

This newly popularized Asian fruit can jack up your nutrition.