Breadfruit 101: Nutrition, Benefits, How To Use, Buy, Store | Breadfruit: A Complete Guide

What is Breadfruit

Breadfruit is a really unique and interesting fruit that many people don’t know about. It kinda looks like a big green soccer ball, with a rough and bumpy skin. When you cut it open, the inside is a pale yellow or white, kinda like a potato. It grows on tall trees in tropical climates, like the Caribbean, Hawaii, and parts of Southeast Asia.

Now, here’s the fun part: breadfruit gets its name because when it’s cooked, it has a texture similar to bread or potatoes, and it tastes a bit like both, too! You can bake it, boil it, or fry it, making it super versatile in the kitchen. My family loves to roast it with some olive oil and spices—it makes for a yummy side dish that everyone enjoys.

Not only does it taste good, but it’s also packed with nutrients. It’s rich in fiber, vitamins, and minerals, which is great for our health. Plus, it’s a fantastic source of carbs, so it can be a filling option for meals. When I serve breadfruit, I feel good knowing I’m giving my kids something nutritious and tasty.

Another cool thing about breadfruit is how it grows. A single tree can produce tons of fruit every year, making it an important food source for many communities. So, if you ever get the chance to try breadfruit, don’t hesitate! It’s a delicious way to explore new flavors and add something special to your meals.

Other Names of Breadfruit

1. Artocarpus Altilis
   Yep, that’s its scientific name! Sounds fancy, huh? But don’t worry; I usually just stick to calling it breadfruit!
2. Kunsal
   This is what some folks call it in parts of the Caribbean. It has a nice ring to it, don’t ya think?
3. Fruta de Pão
   This is Portuguese for “breadfruit.” It literally means “fruit of bread,” which totally makes sense given how it can be used in cooking!
4. Brotfrucht
   In German, they say “Brotfrucht,” which also means “breadfruit.” I guess everyone loves this unique fruit!
5. Nangka
   This name is used in Indonesia and Malaysia. It’s a fun word to say, and it sounds exotic, doesn’t it?
6. Saba
   In the Philippines, people might refer to it as “saba.” They use it in all sorts of delicious dishes, which makes me want to visit!
7. Keluak
   In some places in Southeast Asia, they call it “keluak.” It’s interesting how different cultures have their own names for the same fruit.
8. Breadnut
   This name can also be used for breadfruit, especially when it’s not fully ripe. I think it sounds cute and catchy!

Nutritional Value of Breadfruit

Here’s a simple table showing the nutritional value of breadfruit per 100 grams:

Nutrient	Amount per 100g
Calories	102 kcal
Carbohydrates	27.12 g
Protein	1.07 g
Fat	0.3 g
Fiber	7.5 g
Sugars	0.82 g
Calcium	18 mg
Iron	0.6 mg
Magnesium	37 mg
Phosphorus	34 mg
Potassium	491 mg
Vitamin C	4.8 mg
Thiamine (B1)	0.08 mg
Riboflavin (B2)	0.04 mg
Niacin (B3)	0.4 mg
Vitamin A	7 IU

Benefits of Breadfruit

1. Rich in Nutrients
   Breadfruit is packed with vitamins and minerals, like vitamin C, potassium, and fiber. It’s like a little treasure trove of good stuff that helps keep us healthy!
2. Versatile in Cooking
   You can cook breadfruit in so many ways! Whether you fry it, bake it, or boil it, there’s a recipe out there for everyone. I love making it into chips for a crunchy snack or mashing it up like potatoes. My kids can’t get enough of it!
3. Gluten-Free Option
   For those who have gluten sensitivities or celiac disease, breadfruit is a great substitute for wheat-based products. It can be used to make bread, tortillas, and even pizza crusts without the gluten!
4. High in Fiber
   Eating breadfruit can help with digestion because it’s high in fiber. This is great for keeping our tummies happy and can help prevent constipation. Plus, it keeps us full longer, which is a lifesaver when I’m running around with the kids!
5. Low in Calories
   If you’re looking to eat healthier without sacrificing flavor, breadfruit is a low-calorie food that doesn’t skimp on taste. It’s perfect for those days when you want something filling but don’t want to overdo it on calories.
6. Sustainable Food Source
   Breadfruit trees grow quickly and produce a lot of fruit, making them a sustainable food source. This means they’re great for the environment and can help feed communities, which I think is really important.
7. Supports Heart Health
   The potassium found in breadfruit helps regulate blood pressure and supports heart health. It’s comforting to know that feeding my family something delicious is also doing good for their hearts!
8. Good for Weight Management
   Since breadfruit is low in calories and high in fiber, it can be a helpful part of a weight management plan. When I serve it up, I feel good knowing we’re enjoying something healthy that keeps us satisfied.
9. Contains Antioxidants
   Antioxidants in breadfruit can help fight off free radicals in our bodies. This is a big plus for our overall health, and who doesn’t want that?
10. Cultural Significance
    Breadfruit has a rich history and is an important food in many cultures. Learning about its significance can be a fun way to teach my kids about different cuisines and traditions.

Breadfruit is not just tasty, but it’s also a fantastic addition to a healthy diet. I’m always excited to try new recipes with it and see how my kids respond! Have you ever tried breadfruit?

What Does Breadfruit Taste Like

When you first take a bite of breadfruit, you might be surprised by how unique it tastes. It’s not like your typical fruit; in fact, it’s more similar to a starchy vegetable. The texture is kind of like a potato, but when it’s cooked, it can be soft and creamy. Imagine the fluffiness of a well-cooked potato mixed with a hint of sweetness—that’s breadfruit for you!

Now, let’s talk about the flavor. Breadfruit has this subtle sweetness, but it’s not overwhelming. It’s mild enough that it can take on the flavors of whatever spices or sauces you cook it with. Some folks say it tastes a bit like a mix of fresh bread and chestnuts, especially when roasted. It can also have a slightly nutty flavor, which is really interesting!

When you roast breadfruit, it gets a bit caramelized on the outside, adding a nice depth of flavor. You can also boil or steam it, and then mash it up like you would with potatoes. It makes a great side dish or even a main course. My family loves to slice it up and grill it, then serve it with some garlic sauce. It’s become one of our favorite dishes!

So, if you’re looking for something new to try, I totally recommend giving breadfruit a chance. It’s delicious, versatile, and definitely worth adding to your menu. Plus, it’s a fun way to introduce your kids to new flavors and textures!

How To Use Breadfruit

1. Roast It: One of the easiest ways to enjoy breadfruit is to roast it. Just slice it in half, scoop out the seeds, and put it on a baking sheet. Drizzle with a bit of olive oil and sprinkle some salt. Then bake it in the oven until it’s nice and tender. My kids love the sweet, nutty flavor it gets when roasted!
2. Make Breadfruit Chips: If you’re looking for a tasty snack, try making breadfruit chips. Slice the breadfruit thinly, toss them with some oil and your favorite seasonings, and bake or fry them until crispy. They’re perfect for movie nights at home!
3. Use It in Soups: Breadfruit can add a creamy texture to soups. Just chop it up and throw it in with your other veggies. It works great in coconut milk-based soups. It’s like a warm hug on a chilly day.
4. Fry It: You can also fry breadfruit slices in a pan with some oil. They turn out crispy on the outside and soft on the inside. Trust me, this is a hit at family gatherings!
5. Add It to Stews: Breadfruit is super versatile and can be added to stews for extra heartiness. It soaks up all the flavors, making every bite delicious. Plus, it makes the meal stretch further, which is always a win when feeding a family!
6. Make a Breadfruit Curry: If you’re feeling adventurous, try making a breadfruit curry. Just cube the breadfruit and cook it with coconut milk, spices, and other veggies. It’s such a comforting dish and perfect for sharing with friends.
7. Use It as a Rice Substitute: You can also mash cooked breadfruit and use it as a rice substitute. It’s gluten-free and adds a unique flavor to your meals. I love serving it alongside grilled chicken or fish!
8. Try Breadfruit Salad: Chop cooked breadfruit into cubes and toss it with your favorite salad ingredients. It adds a nice texture and flavor twist to traditional salads. My kids enjoy it, especially when I add a tasty dressing!
9. Make Breadfruit Flour: If you’re into baking, you can dry and grind breadfruit into flour. It can be used in pancakes, bread, and even desserts. It’s a great way to sneak some extra nutrients into your baked goods.
10. Serve as a Side Dish: Lastly, you can simply boil or steam breadfruit and serve it as a side dish. It pairs well with almost anything, and it’s an easy way to introduce this unique fruit to your meals.

Using breadfruit can really spice up your meals and is a great way to explore new flavors. Plus, it’s fun to get the kids involved in the kitchen. Let me know if you give any of these ideas a try!

Try some of the recipes from below:

1. Roasted Breadfruit

Ingredients:

• 1 ripe breadfruit
• Olive oil
• Salt
• Pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Cut the breadfruit in half and scoop out the core.
3. Brush the flesh with olive oil, and sprinkle with salt and pepper.
4. Place the halves cut-side down on a baking sheet.
5. Roast for about 45-60 minutes until the flesh is tender and golden brown.
6. Scoop out the flesh and serve warm as a side dish or mash it for a unique twist!

2. Breadfruit Chips

Ingredients:

• 1 unripe breadfruit
• Vegetable oil (for frying)
• Salt
• Optional seasonings (paprika, garlic powder, etc.)

Instructions:

1. Peel the breadfruit and slice it thinly using a mandoline or knife.
2. Heat vegetable oil in a deep frying pan over medium heat.
3. Fry the breadfruit slices in batches until they are golden and crispy, about 3-5 minutes.
4. Remove them and drain on paper towels. Sprinkle with salt and any additional seasonings you like.
5. Serve as a crunchy snack or appetizer!

3. Mashed Breadfruit

Ingredients:

• 1 ripe breadfruit
• 2-3 tablespoons butter
• 1/4 cup milk (or coconut milk for a dairy-free option)
• Salt and pepper to taste

Instructions:

1. Boil a whole peeled breadfruit in salted water for about 30-40 minutes until tender.
2. Drain and let it cool slightly before mashing it in a bowl.
3. Add butter and milk to the mashed breadfruit and mix until creamy.
4. Season with salt and pepper, and serve as a comforting side dish!

4. Breadfruit Curry

Ingredients:

• 1 ripe breadfruit, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 can coconut milk
• 2 tablespoons curry powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat some oil over medium heat. Sauté the onion, garlic, and ginger until fragrant.
2. Add the curry powder and stir for a minute.
3. Toss in the diced breadfruit and mix well to coat it with the spices.
4. Pour in the coconut milk and bring to a gentle simmer. Cook for about 20-30 minutes until the breadfruit is tender.
5. Season with salt and pepper, and garnish with fresh cilantro before serving with rice or flatbreads.

5. Breadfruit Salad

Ingredients:

• 1 ripe breadfruit, cooked and diced
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh lime juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the diced breadfruit, cucumber, bell pepper, and red onion.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve chilled as a refreshing side dish!

6. Breadfruit Fritters

Ingredients:

• 2 cups mashed cooked breadfruit
• 1/2 cup flour (or gluten-free flour)
• 1/4 cup green onions, chopped
• 1 egg, beaten
• Salt and pepper to taste
• Oil for frying

Instructions:

1. In a bowl, combine the mashed breadfruit, flour, green onions, egg, salt, and pepper until well mixed.
2. Heat oil in a frying pan over medium heat.
3. Scoop tablespoons of the mixture into the hot oil and flatten them slightly.
4. Fry for about 3-4 minutes on each side until golden brown.
5. Drain on paper towels and serve warm with a dipping sauce!

7. Breadfruit and Coconut Soup

Ingredients:

• 1 ripe breadfruit, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can coconut milk
• 3 cups vegetable broth
• 1 tablespoon curry powder
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic until translucent.
2. Add the diced breadfruit and curry powder, stirring for a couple of minutes.
3. Pour in the vegetable broth and coconut milk, then bring to a boil.
4. Reduce heat and let simmer for 20-25 minutes until the breadfruit is soft.
5. Blend until smooth for a creamy soup, then season with salt and pepper before serving.

These recipes are not only tasty but also a great way to enjoy the unique flavor and texture of breadfruit. I hope you and your family enjoy trying these out together!

Substitute for Breadfruit

trying to whip up something delicious and might not have all the ingredients on hand. So, let’s dive in!

1. Plantains
   Plantains are kinda like breadfruit’s cousin! They’re starchy and can be cooked in similar ways. You can fry, boil, or bake them, and they have a slightly sweet flavor that kids usually enjoy.
2. Sweet Potatoes
   Sweet potatoes are another great substitute. They’re super versatile, just like breadfruit! You can mash them, bake them, or even fry them. Plus, they add a lovely sweetness to dishes.
3. Butternut Squash
   If you’re looking for something with a similar texture, butternut squash is a solid choice. It’s great for soups, stews, or even roasted as a side dish. My kids love it when I make a squash mash!
4. Cauliflower
   Cauliflower can be used in many dishes where you might use breadfruit, especially when you’re making something creamy. You can steam it, mash it, or even turn it into cauliflower rice.
5. Potatoes
   Good ol’ potatoes! Whether they’re regular or even purple ones, they can mimic the texture of breadfruit nicely. You can boil, bake, or fry them, and they pair well with just about anything.
6. Yuca (Cassava)
   Yuca is another starchy option. You’ll need to cook it well before eating, but it has a unique flavor and is perfect for mashing or frying. Just make sure to peel it properly!
7. Zucchini
   While zucchini is a bit different in texture, it works well in savory dishes. You can slice it up for stir-fries or even spiralize it for a healthy pasta alternative!
8. Cabbage
   Though it’s not starchy, cabbage can add some crunch and flavor. I like to use it in stir-fries or salads, and it’s a good way to sneak in some veggies for the kids!

So there you have it—lots of tasty options to choose from! It’s always nice to have a few substitutes up your sleeve for those busy nights when you need something quick and easy. Happy cooking!

Where to Buy Breadfruit

1. Local Farmers’ Markets
   Farmers’ markets are a great place to find fresh, locally grown breadfruit. I love visiting my local market on weekends. Not only do I get to support local farmers, but I also get to pick up some other fresh produce for my family.
2. Ethnic Grocery Stores
   If you have any Caribbean or tropical grocery stores nearby, check them out! They often carry breadfruit since it’s a popular ingredient in many dishes. I found some really nice ripe ones last time I visited, and they were perfect for making my favorite breadfruit chips!
3. Asian Supermarkets
   Some Asian supermarkets stock breadfruit, especially in areas with large Asian communities. I remember walking into one near my house and being surprised to see it right next to the bananas and coconuts!
4. Online Grocery Stores
   Nowadays, you can buy almost anything online. Websites like Amazon or specialty food retailers sometimes offer breadfruit. Just make sure to check the reviews so you know you’re getting good quality. I ordered some once, and it came right to my door, which was super convenient!
5. Specialty Fruit Stores
   There are stores that focus specifically on unique or exotic fruits. If you’re lucky enough to have one nearby, definitely give them a visit! They usually have a variety of tropical fruits, and the staff can help you pick out the best breadfruit.
6. Community Supported Agriculture (CSA) Programs
   Some CSA programs offer breadfruit as part of their seasonal selections. Joining a CSA can be a fun way to try new foods and support local agriculture. I’ve enjoyed getting my box each week and discovering new recipes to try with the fruits and veggies I receive.

How To Store Breadfruit

Storing breadfruit properly is super important if you wanna keep it fresh and tasty! Here’s a simple list on how to do it, with some tips from my own experiences:

1. Choose the Right Breadfruit

• When you’re at the store or market, take a moment to feel the breadfruit. You want it to be green and firm, kinda like a ripe avocado. If it’s too squishy, it’s already starting to go bad. Trust me, I’ve made that mistake before, and it’s such a bummer when you cut into a fruit that’s mushy inside!

2. Keep It at Room Temperature

• Once you bring your breadfruit home, find a nice cozy spot on your counter. Breadfruit thrives in warm environments, so avoid the fridge if it’s still green. I usually set mine next to the fruit bowl. It just looks nice there, and it reminds me to check on it often!

3. Store in a Cool, Dark Place

• If you have a pantry, that’s perfect! Just make sure it’s not too humid or damp, ’cause moisture can lead to mold. I remember a time when I left mine near the sink, and it got a little moldy—yikes! Keeping it in a dark cupboard keeps it fresh and out of direct sunlight, which can cause it to ripen too fast.

4. Avoid Plastic Bags

• I can’t stress this enough: skip the plastic! Breadfruit needs to breathe. If you have to cover it, use a paper bag or leave it uncovered. I once put one in a plastic bag thinking it would stay fresh, but it ended up feeling like a sauna in there! Using a paper bag lets it breathe and helps prevent that awful sweating.

5. Check for Ripeness

• Make it a habit to check your breadfruit every few days. When it starts softening and changes from green to yellow, it’s on its way to being ripe. I usually give it a gentle squeeze; if it feels a bit soft but not mushy, it’s time to cook! It’s like a little surprise waiting for me in the kitchen.

6. Refrigerate If Ripe

• Once your breadfruit is ripe, wrap it in a paper towel or cloth before tossing it in the fridge. This will keep it from getting too moist. I like to cut mine into chunks and store it in a container—makes it so much easier to grab when I’m ready to whip up a meal!

7. Freeze for Long-Term Storage

• Freezing is a fantastic way to keep your breadfruit for longer. To freeze it, peel, slice, and blanch it in boiling water for about 3-5 minutes. After that, let it cool down and then pop it into a freezer bag. I usually label the bags with the date, so I know when I need to use them. It’s super handy to have it ready for quick meals when life gets busy!

8. Use Within a Few Weeks

• Fresh is always best, so try to use your breadfruit within a few weeks of buying it. I often plan my meals around it, like making a delicious breadfruit curry or frying it up as a side dish. It adds such a wonderful flavor to our family dinners, and my kids love it!

Bonus Tip: Get Creative in the Kitchen!

• If you have some extra breadfruit that’s getting a little too ripe, don’t worry! You can make some tasty dishes like breadfruit chips, mash it like potatoes, or even add it to soups and stews. I remember one time I made a breadfruit and coconut curry that my kids couldn’t get enough of!

So, there you have it! With these tips, you’ll be a pro at storing breadfruit and keeping it fresh for your family to enjoy. It’s all about finding what works best for you and making the most of this delicious fruit. Happy cooking and storing!

Frequently Asked Questions (FAQs)