Baby Jackfruit Barbecue Sandwich

July 2, 2013

Jackfruit Barbecue Sandwich

I ran into an old friend today.

She is a 45-year-old mother of a four-year-old toddler. She did a very brave thing five years ago. She hadn't found the right man, but she wanted children, so she adopted.

Of course,  it turned out to be the best thing she has ever done. Her only regret is that she feels like she doesn't have the energy of her son's friend's mothers who are 10-20 years younger than her. She wished she wasn't “the older Mom.”

The first thing I told her was she looked great, and the second thing I told her is that she can have the energy of  “10” 25-year-old mothers if she wants. All she had to do is switch to a plant-based diet. Here is why.

What we eat directly affects our energy levels.

We are a society of over-eaters. Not because we are hungry, but because our bodies are craving missing nutrients. Fruits, vegetables, legumes, nuts and seeds are bursting with all the vitamins and minerals our bodies need to function at their optimal best.

When your body is fed the nutrients it needs, the results are more energy and ideal health. With a plant-based diet,  you close the door on food related diseases.

When your body feels healthy and strong, more healthy habits kick in. You want to be active, you want to work-out and most importantly, you have the energy you need for your children.

I know what you are going to ask next. Can I get enough protein eating a plant-based diet? No only will you get all the protein you need, for the first time you won't suffer from an excess of it. Did you know spinach has more protein than beef? Did you know kale has more iron than beef and more calcium than milk?

Plants are the most powerful and inexpensive antioxidants money can buy. So what are you waiting for?  Live your life to the fullest. Plants will make you healthier, stronger and more energetic than you have ever felt in your life. You will never have to ward off fatigue or exhaustion again. Remember, when you are taking care of yourself, you are taking care of everyone you love.

On to food.

I have been hearing a lot about the health benefits of jackfruit. Jackfruit is a tree species belonging to the mulberry family which is native to parts of India, Asia, East Africa as well as Brazil. Quite unique and tasty, jackfruit is rich in energy, dietary fiber, minerals, and vitamins yet contains no saturated fats or cholesteral. Like tofu, it makes a good base for other flavors.

Many vegetarians consider it a great substitue for meat because of its texture and chewy flavor.

Make sure  you buy the “young green” not quite ripe fruit. There is another type called ripe which is canned in syrup and mainly used in sweet dishes. Since it is known for its shredding quality, jackfruit barbecue is a wonderful, healthy alternative to traditional barbecue.

Hope you enjoy this healthy no bones baby jackfruit barbecue sandwich, and don't forget to top it with your favorite vegan coleslaw for crunch. You can buy baby jackfruit in most Asian grocery stores or online.

If you enjoy jackfruit, you will probably enjoy these healthy jackfruit tacos with coleslaw.

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No Bones Baby Jackfruit Barbecue Sandwich

No Bones Baby Jackfruit Barbecue Sandwich
Prep time
Cook time
Total time
Cuisine: Barbecue
Serves: 2
  • 4 cloves garlic, minced
  • 2 tsp grated ginger root
  • ¼ cup veggie broth
  • 15 ounce can green jackfruit (In brine or water) drained and rinsed well, squeezed of extra water
  • couple of pinches of ground chipotle pepper
  • ¼ tsp liquid smoke
  • ½ tsp salt
  • ½ cup of your favorite barbecue sauce
  • ¼ cup water
  1. Heat the vegetable broth in a non-stick pan over medium heat.
  2. Add the jackfruit, chipotle, liquid smoke and salt.
  3. Cook, stirring, for 4-5 minutes
  4. Transfer the pan mixture to a slow cooker, add the barbecue sauce and water, toss well.
  5. Cook on high for 1 hour, stirring every 15 minutes and adding more water as needed.
  6. The jackfruit should be fork tender.
  7. Take the jackfruit out of the cooker and shred.
  8. Serve or transfer to a container and refrigerate. Heat before serving.
  9. I like to serve it on a vegan bun topped with a kale cole-slaw.


17 thoughts on “Baby Jackfruit Barbecue Sandwich

  1. i wish I could find the jackfruit. I can only find the sweet mature kind 🙁 I have looked everywhere..

    1. Chris – I am in Los Angeles and I also found it difficult. The best place to find it is Asian / Korean grocery stores

  2. I am an older mother too so I totally understand. I have been flirting with veganism but I am ready to jump in. Thanks for all your inspiration

  3. I’ve been a vegetarians for 20 years, vegan for about 6 months now and a mom for 8 years, still not feeling the energy!! Why? I eat variety of veggies, lots of different supper foods ( macca powder, chia seeds,cacao), acv shots most days…. What am I doing wrong that I’m tired all the time??

    1. Hi Tracy – Thanks for reaching out. My first question would be – do you eat processed vegan foods like faux meats, soy dogs etc? Fake vegan foods are not good for you because even though they are vegan, they are processed. My next question would be about your stress levels. Stress can really wreak havoc on our energy levels. I would also switch things up a little. Maybe stop the acv shots for a couple of weeks. Perhaps the acid levels are creating a problem with your fatty acids. The main source of energy for the body is glucose. Even vegans can mess up their system by overdoing foods that are high in simple carbohydrates—obvious sugary items like vegan candy, cake, nondiet soda, white bread, bagels, and orange juice. I would avoid anything white (bread, white rice, potatoes etc) for a couple of weeks and see how you feel. Also, always check with your doctor. Ask him to take a blood test to check for a vitamin deficiency. Let me know how it goes. Sending you lots of vegan ♥ and support!

      1. sorry if this is obvious and too personal but have you also been tested for low thyroid and low iron. I was shocked to find out I have both.

        1. Hi Jen – Sorry to hear that. My only problem was low D so I take a supplement. I never have had an iron problem. I would definitely recommend eating lots of leafy greens like spinach, kale and broccoli for iron, and sea vegetables really contribute to thyroid health. Also coconut oil but I wouldn’t overdo that. Hope that helps Jen. Thanks for being part of our community.

  4. Thanks for the recipe. Made it for the kids last night and they wolfed it down no questions asked.

  5. I am also curious about subbing in fresh Jack Fruit. I have many korean and asian marts around but I still cannot find the canned stuff. I have found fresh jack fruit at the local grocery, though the goopy white glue does scare me a little bit. Does anyone know if this is possible?

    1. Hi Lindsay – Yes absolutely try the fresh jack fruit. Although I have never tried it, I think fresh is always better than canned and good for you. Don’t know about the goopy white glue, but I did a little research and this is what you do. Once a jackfruit is cracked open, what you will find inside are pods or “bulbs”. Often referred to as the seeds, these bulbs are actually a kind of fleshy covering for the true seeds or pits, which are round and dark like chesnuts. The fleshy part (the “bulb”) can be eaten as is, or cut up and cooked. When unripe (green), it is remarkably similar in texture to chicken. I will find fresh jack fruit and see how it works in the barbecue recipe, and report back. Hope that helps and thanks for being part of our community!

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