CIFSRF CARICOMFood Security Project

This factsheet is a product of the CIFSRF CARICOM Food Security Project. The Canadian International Food Security Research Fund (CIFSRF) is a program of Canada’s International Development Research Centre (IDRC) undertaken with the financial support of the Government of Canada provided through Foreign Affairs, Trade and Development Canada (DFATD).

Did you knowBreadfruit is actually a staple and not a fruit! Its pulp is very starchy and appears either white or yellow. The skin is usually light green, thick, and rough. It grows well in tropical regions and can be found in abundance during the months of May to September. The unripe pulp is bland, making it an excellent staple to prepare a variety of savoury and sweet dishes. Recent breakthroughs in food technology and processing resulted in the introduction of breadfruit flour, which is free of gluten (a protein found in processed wheat and related cereals – rye, barley, oats) and suitable for persons with digestive complaints such as celiac disease.

Community Nutrition & Health. No. 1

September 2013

The Truth about Breadfruit

Nutrition informationThe starch content of breadfruit is a major indication of the presence of carbohydrates, which is a great source of energy. Breadfruit is also an excellent source of B vitamins, vitamin C, dietary fibre, potassium, magnesium and antioxidant nutrients (lutein and xanthin). It has little to no cholesterol, saturated fat, and sodium.

When compared with unenriched parboiled rice, the nutrient content per serving is as follows:

Nutrient Breadfruit Rice

Carbohydrate (total) 27g 30g

Dietary fibre 4.9g 0.9g

Vitamin C 29mg 0mg

Potassium 490mg 56mg

Magnesium 25mg 14.2mg

Sodium 2mg 2mg

Iron 0.54mg 0.24mg

Calories: 103kcal 123kcal

2 CIFSRF CARICOM Food Security Project

Preparation of breadfruitThe breadfruit can be prepared in sweet or savoury dishes, since its flavour changes from bland to sweet as it ripens. A well-known savoury dish is oil-down, which is a one-pot meal that consists mainly of breadfruit, coconut milk, fresh green seasonings, meat, and salt to taste. The breadfruit may also be steamed, boiled or roasted and eaten with a side dish. It can be used as a main ingredient in preparing a pie, or incorporated with other staples (or provisions) in a soup. As a healthy snack, breadfruit can be cut into thin slices and baked to be served with a nutritious dip.

Within 2 – 3 days of picking, the mature breadfruit ripens and acquires a sweet taste. At this point, it can be eaten and enjoyed in its raw state or used to prepare sweet tasting dishes that include pies, cakes, and other desserts.

Below is a recipe you can try the next time you are fortunate to have breadfruit in your possession.

BreaDfruiT salaDingredients1 large breadfruit, boiled 1 cup mayonnaise 1 can green peas 2 large white onions, chopped finely 1 large green pepper, chopped finely 2 celery stalks, chopped finely 1 tsp mustard 1 tsp sea salt Black pepper (to taste)

MethodDice breadfruit and add chopped onions, green pepper and celery. Mix mustard and mayonnaise, add to breadfruit ingredients, mix thoroughly. Add green peas and black pepper last. Use small amount of green peas and green pepper to garnish the top of salad.

Source: http://www.caymannational.com/pubs/cnb-recipe-cards-2011.pdf

Note: A healthier option would be to use low-fat mayonnaise instead of regular, and steamed green peas instead of canned.

If you want to be adventurous with flavor and presentation, you may also include boiled or steamed provision (such as sweet potato, green banana) and paprika (the amount can vary according to tolerance).

Also remember to store it in the refrigerator since the mayonnaise has a high risk of spoiling when left for more than two hours at room temperature.

This wonderful salad can be served with a cooked vegetable (e.g. callaloo) and a food from an animal source (e.g. stewed fish).

BON aPPeTiT!!