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‘Jackfruit’ Instead of ‘Pulled Pork’: 5 Delicious Plant-Based Jackfruit Recipes

a person cutting a spiny fruit

Introduction: If you’re seeking a plant-based alternative to pulled pork that’s both delicious and versatile, jackfruit is an excellent choice. With its fibrous texture and ability to absorb flavors, jackfruit can be transformed into mouthwatering dishes that mimic the taste and texture of pulled pork. In this post, we’ll explore five delicious plant-based jackfruit recipes that will satisfy your cravings. Get ready to discover the wonders of jackfruit with these flavorful recipes!

  1. BBQ Jackfruit Sandwich: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • BBQ sauce
  • Vegetable broth
  • Olive oil
  • Salt and pepper
  • Burger buns
  • Coleslaw (optional, for serving)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sautĂ© finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Pour in BBQ sauce and vegetable broth, and season with salt and pepper to taste.
  • Reduce the heat and let the jackfruit simmer for about 15-20 minutes, stirring occasionally, until it absorbs the flavors and becomes tender.
  • Toast the burger buns and assemble the BBQ jackfruit sandwiches by filling them with the jackfruit mixture.
  • Add coleslaw on top if desired for added crunch and creaminess.
  • Serve the BBQ jackfruit sandwiches as a delicious and satisfying plant-based alternative to pulled pork.
  1. Jackfruit “Pulled Pork” Tacos: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • Cumin powder
  • Paprika
  • Chili powder
  • Vegetable broth
  • Lime juice
  • Salt and pepper
  • Corn tortillas
  • Sliced avocado, diced tomatoes, and cilantro (optional, for topping)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sautĂ© finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Sprinkle cumin powder, paprika, and chili powder over the jackfruit, and season with salt and pepper to taste.
  • Pour vegetable broth and lime juice into the skillet, and let the jackfruit simmer for about 15-20 minutes, stirring occasionally, until it absorbs the flavors and becomes tender.
  • Warm up the corn tortillas.
  • Assemble the tacos by filling each tortilla with the jackfruit mixture.
  • Top with sliced avocado, diced tomatoes, and cilantro if desired for added freshness and flavor.
  • Serve the jackfruit “pulled pork” tacos as a delicious and protein-rich plant-based meal.
  1. Jackfruit “Pulled Pork” Sliders: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • Tomato paste
  • Vegetable broth
  • Smoked paprika
  • Liquid smoke (optional)
  • Maple syrup or sweetener of choice
  • Salt and pepper
  • Slider buns
  • Pickles, sliced red onions, and barbecue sauce (optional, for topping)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sautĂ© finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Stir in tomato paste, vegetable broth, smoked paprika, liquid smoke (if using), maple syrup, salt, and pepper.
  • Reduce the heat and let the jackfruit simmer for about 15-20 minutes, stirring occasionally until it absorbs the flavors and becomes tender.
  • Toast the slider buns and assemble the sliders by filling them with the jackfruit mixture.
  • Top with pickles, sliced red onions, and barbecue sauce if desired for added tanginess and sweetness.
  • Serve the jackfruit “pulled pork” sliders as a delicious and satisfying plant-based alternative.
  1. Jackfruit “Pulled Pork” Stuffed Sweet Potatoes: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • BBQ sauce
  • Vegetable broth
  • Olive oil
  • Salt and pepper
  • Sweet potatoes
  • Vegan coleslaw (optional, for topping)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sautĂ© finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Pour in BBQ sauce and vegetable broth, and season with salt and pepper to taste.
  • Reduce the heat and let the jackfruit simmer for about 15-20 minutes, stirring occasionally, until it absorbs the flavors and becomes tender.
  • Preheat the oven to 400°F (200°C).
  • Pierce the sweet potatoes with a fork and place them on a baking sheet lined with parchment paper.
  • Bake the sweet potatoes for about 45-60 minutes, or until they are soft and tender.
  • Slice open the sweet potatoes and fluff the insides with a fork.
  • Fill the sweet potatoes with the jackfruit “pulled pork” mixture.
  • Top with vegan coleslaw if desired for added crunch and creaminess.
  • Serve the jackfruit “pulled pork” stuffed sweet potatoes as a flavorful and satisfying plant-based meal.
  1. Jackfruit “Pulled Pork” Fried Rice: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, diced
  • Garlic, minced
  • Mixed vegetables (such as peas, carrots, corn)
  • Cooked rice (white or brown)
  • Soy sauce or tamari
  • Sesame oil
  • Scallions, chopped (for garnish)
  • Sesame seeds (for garnish)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet or wok, heat olive oil over medium heat and sautĂ© diced onion and minced garlic until softened.
  • Add the shredded jackfruit and mixed vegetables to the skillet and cook for a few minutes until they start to soften.
  • Stir in cooked rice and drizzle soy sauce or tamari over the mixture.
  • Cook for a few more minutes, stirring constantly, until everything is well combined and heated through.
  • Drizzle sesame oil over the fried rice and toss to coat.
  • Remove from heat and garnish with chopped scallions and sesame seeds.
  • Serve the jackfruit “pulled pork” fried rice as a flavorful and protein-packed plant-based meal.

Conclusion: With these five delicious plant-based jackfruit recipes, you can enjoy the taste and texture of pulled pork while embracing a cruelty-free lifestyle. Jackfruit’s unique texture and ability to absorb flavors make it an excellent substitute for pulled pork. Incorporate these recipes into your meal rotation and savor the deliciousness of jackfruit in these flavorful and satisfying dishes. Stay tuned for more exciting and nutritious plant-based recipes in our upcoming posts!

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Exploring Probiotic-rich Sandwiches: Gut-Healthy Delights

pineapple next to bowl

Probiotics have gained significant attention for their potential benefits in promoting a healthy gut microbiome, which plays a crucial role in overall well-being. By incorporating probiotic-rich ingredients into your sandwiches, you can enjoy delicious and gut-healthy meals. In this article, we will provide an overview of probiotics, highlight sources commonly used in sandwiches, discuss the benefits of consuming probiotics, and offer suggestions for incorporating probiotic-rich ingredients into your sandwich creations. Get ready to explore the world of probiotic-rich sandwiches and enhance your digestive health.

An overview of probiotics and their role in promoting a healthy gut microbiome: Probiotics are live microorganisms that, when consumed in adequate amounts, offer health benefits. These beneficial bacteria support a balanced and diverse gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function. Probiotics help maintain the delicate balance between good and bad bacteria in the gut, fostering a healthier digestive system and contributing to overall well-being.

Sources of probiotics commonly used in sandwiches:

  1. Fermented vegetables: Incorporate probiotic-rich foods like sauerkraut and kimchi into your sandwiches. These tangy and flavorful condiments are made by fermenting cabbage and other vegetables, creating an excellent source of probiotics.
  2. Yogurt: Include plain, unsweetened yogurt in your sandwiches as a probiotic-rich ingredient. Look for varieties that contain live and active cultures to ensure a high probiotic content. Yogurt adds a creamy texture and a tangy flavor that complements various sandwich fillings.
  3. Kefir: Kefir is a fermented milk drink that contains a wide range of beneficial bacteria and yeasts. It can be used as a base for spreads or dressings in sandwiches, adding a probiotic boost to your meal.

Benefits of consuming probiotics for digestive health, immunity, and overall well-being: Consuming probiotics can have several positive effects on your health:

  • Improved digestion: Probiotics help maintain a healthy balance of gut bacteria, aiding in better digestion, reducing bloating, and alleviating gastrointestinal discomfort.
  • Enhanced immunity: A well-functioning gut microbiome supports a robust immune system, helping to defend against pathogens and promoting a balanced immune response.
  • Overall well-being: A healthy gut microbiome has been linked to improved mood, mental health, and even better skin health. Probiotics may play a role in supporting these aspects of overall well-being.

Suggestions for incorporating probiotic-rich ingredients into sandwiches:

  1. Probiotic spreads: Use fermented vegetable spreads like sauerkraut or kimchi as a tangy and probiotic-rich alternative to traditional condiments.
  2. Yogurt-based dressings: Create probiotic dressings or spreads by combining plain yogurt with herbs, spices, and lemon juice. These can be used to add a creamy and probiotic element to your sandwiches.
  3. Probiotic bowl-inspired sandwiches: Take inspiration from probiotic-rich bowl meals and incorporate ingredients like fermented vegetables, yogurt-based dressings, and kefir spreads into your sandwiches.
  4. Probiotic wrap fillings: Roll up your probiotic-rich ingredients in a whole wheat wrap, using yogurt-based dressings or spreads as a base, and adding fermented vegetables for an extra probiotic kick.

Recipe example: Probiotic Veggie Wrap

  • Take a whole wheat wrap and spread a layer of plain yogurt on it.
  • Add a generous amount of sauerkraut or kimchi.
  • Pile on fresh vegetables such as sliced cucumbers, shredded carrots, and baby spinach.
  • Optional: Include grilled tempeh or tofu for added plant-based protein.
  • Roll up the wrap tightly to secure the filling and enjoy a probiotic-rich veggie wrap bursting with flavor and gut-healthy goodness.

Recipe example: Probiotic Power Bowl Sandwich

  • Start with a hearty whole-grain bread or bun.
  • Spread a layer of kefir-based dressing or sauce on the bread.
  • Layer on fermented vegetables like pickles or sauerkraut.
  • Add a variety of fresh vegetables such as sliced tomatoes, cucumber, and mixed greens.
  • Top with grilled tempeh, avocado slices, and a sprinkle of chia seeds for extra fiber and omega-3 boost.
  • Close the sandwich and savor the combination of probiotic-rich ingredients in every bite.

By incorporating probiotic-rich ingredients into your sandwiches, you can enjoy gut-healthy delights that not only satisfy your taste buds but also support your digestive health and overall well-being. Experiment with different probiotic sources like fermented vegetables, yogurt, and kefir to find the flavors and combinations that appeal to you. With these simple suggestions and recipe examples, you can easily add a probiotic twist to your sandwich creations and experience the benefits of a nourished gut. So, embrace the world of probiotic-rich sandwiches and delight in the harmonious blend of taste and health.

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Boosting Your Fiber Intake with Sandwiches: Healthy and Satisfying Options

sliced tomato and mushroom on sandwiches

Adequate fiber intake is crucial for maintaining a healthy diet and promoting overall well-being. Fiber offers a myriad of benefits, including improved digestion, weight management, and reduced risk of chronic diseases. Discover the world of fiber-rich sandwiches, where you can combine delicious flavors with nutrient-packed ingredients to boost your fiber intake. In this article, we’ll explore the importance of fiber, highlight high-fiber ingredients commonly used in sandwiches, share strategies for incorporating more fiber into your sandwich routine, and provide sample high-fiber sandwich recipes and ideas.

The importance of fiber in a healthy diet: Fiber plays a vital role in supporting digestive health by promoting regular bowel movements, preventing constipation, and maintaining optimal gut function. It also contributes to weight management, as fiber-rich foods tend to be more filling, leading to increased satiety and reduced calorie intake. Additionally, a high-fiber diet has been associated with a lower risk of heart disease, diabetes, and certain types of cancer. Including fiber in your daily meals is essential for overall health and well-being.

High-fiber ingredients commonly used in sandwiches:

  1. Whole grains: Opt for whole grain bread, wraps, or pitas, which are rich in fiber compared to refined grain products.
  2. Legumes: Include beans, lentils, or chickpeas in your sandwiches for a substantial fiber boost. They also offer plant-based protein.
  3. Fruits and vegetables: Choose fiber-packed produce like leafy greens, tomatoes, cucumbers, bell peppers, and avocados to add crunch and freshness to your sandwiches.
  4. Seeds: Sprinkle chia seeds, flaxseeds, or sesame seeds on your sandwiches for an additional fiber boost and added texture.

Strategies for adding more fiber to your sandwiches:

  1. Bread selection: Opt for whole grain or whole wheat bread varieties that contain more fiber compared to refined white bread.
  2. Pile on the veggies: Load your sandwiches with a colorful array of vegetables, such as spinach, kale, carrots, and bell peppers, to increase fiber content.
  3. Legume spreads and fillings: Incorporate spreads like hummus, black bean dip, or mashed chickpeas as a protein-rich and fiber-packed alternative to traditional spreads.
  4. Seed toppings: Sprinkle chia seeds, sunflower seeds, or flaxseeds onto your sandwiches to provide a fiber boost and add a delightful crunch.
  5. Fiber-rich condiments: Use sauces and dressings made with ingredients like tahini or balsamic vinegar, which contribute to fiber content while enhancing flavor.

Sample high-fiber sandwich recipes and ideas:

  1. Mediterranean Chickpea Salad Sandwich:
    • Mash chickpeas with lemon juice, olive oil, garlic, and spices like cumin and paprika.
    • Spread the chickpea mixture onto whole grain bread and top with sliced cucumbers, tomatoes, red onion, and a sprinkle of feta cheese (optional).
  2. Grilled Vegetable Wrap:
    • Grill an assortment of fiber-rich vegetables like zucchini, eggplant, bell peppers, and onions.
    • Wrap the grilled vegetables in a whole wheat tortilla with hummus or avocado spread for a satisfying and nutritious fiber-filled meal.
  3. Quinoa and Black Bean Burrito:
    • Cook quinoa according to package instructions and combine it with black beans, diced tomatoes, corn, and your choice of spices.
    • Spread the quinoa and black bean mixture on a whole-grain tortilla and add shredded lettuce, diced avocado, and a dollop of salsa for a hearty and fiber-rich burrito.

By incorporating these strategies and trying out the sample high-fiber sandwich recipes, you can enjoy healthy and satisfying sandwiches that are packed with fiber. Remember to choose whole-grain bread, load up on vegetables, incorporate legumes and seeds, and explore fiber-rich condiments to maximize your fiber intake. By making these simple adjustments, you can transform your sandwiches into nutritious and fiber-filled meals that support your overall well-being.

Conclusion

Boosting your fiber intake with sandwiches is a delicious and convenient way to prioritize your health. Fiber plays a crucial role in supporting digestion, weight management, and overall wellness. By incorporating high-fiber ingredients such as whole grains, legumes, fruits, and vegetables into your sandwiches, you can enjoy a satisfying and nutrient-packed meal. Utilize strategies like choosing fiber-rich bread, piling on veggies, incorporating legume spreads, and adding seed toppings to maximize the fiber content of your sandwiches. With sample recipes like the Mediterranean Chickpea Salad Sandwich, Grilled Vegetable Wrap, and Quinoa and Black Bean Burrito, you can explore the wide range of delicious and high-fiber sandwich options available. So, get creative, experiment with different ingredients, and elevate your sandwiches to a whole new level of health and satisfaction with fiber-rich goodness.

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The Rise of Plant-Based Sandwiches: A Delicious and Sustainable Alternative

crop woman with sandwich in hands

In recent years, there has been a remarkable surge in the popularity of plant-based diets, driven by the desire for healthier, more sustainable, and ethically conscious food choices. This dietary shift has also had a profound impact on the sandwich industry, as more and more individuals are embracing plant-based alternatives. Let’s explore the benefits of choosing plant-based ingredients for sandwiches, discover some delicious and creative plant-based sandwich recipes, and learn practical tips for incorporating more plant-based options into your sandwich routine.

Benefits of choosing plant-based ingredients for sandwiches

Opting for plant-based ingredients in your sandwiches brings a host of advantages that extend beyond personal health benefits. Firstly, it is a sustainable choice. Plant-based ingredients have a lower environmental footprint compared to animal-based products, contributing to reduced greenhouse gas emissions, land use, and water consumption. By choosing plant-based sandwiches, you actively participate in creating a greener future.

Plant-based diets are also associated with various health benefits

Research suggests that a plant-based approach can reduce the risk of heart disease, lower cholesterol levels, and promote healthy weight management. Moreover, plant-based sandwiches often contain an abundance of vitamins, minerals, and fiber, providing essential nutrients for overall well-being.

Additionally, plant-based sandwiches align with ethical considerations. Many individuals choose this dietary path to support animal welfare, recognizing the importance of transitioning to cruelty-free options that prioritize the well-being of animals.

Examples of delicious and creative plant-based sandwich recipes

Now, let’s tantalize your taste buds with some mouthwatering plant-based sandwich ideas. These recipes showcase the incredible flavors and versatility that plant-based ingredients offer.

  1. Grilled Portobello Mushroom and Smashed Avocado Sandwich:
    • Grilled portobello mushroom caps marinated in balsamic glaze.
    • Smashed avocado with a squeeze of lemon juice, seasoned with salt and pepper.
    • Topped with fresh spinach, sliced tomatoes, and red onion rings on whole grain bread.
  2. BBQ Pulled Jackfruit Sandwich:
    • Young jackfruit simmered in smoky BBQ sauce until tender and “pulled” into strands.
    • Served on a toasted bun with tangy coleslaw and pickles for added crunch and flavor.
  3. Mediterranean Veggie Wrap:
    • Whole wheat tortilla filled with hummus, roasted red peppers, cucumber slices, kalamata olives, and mixed greens.
    • Sprinkle with crumbled feta cheese (optional) and a drizzle of olive oil for a burst of Mediterranean flavor.

Tips for incorporating more plant-based options into your sandwich routine

If you’re looking to embrace plant-based sandwiches more regularly, here are some practical tips to help you on your journey:

  1. Start gradually: Begin by incorporating one or two plant-based sandwiches into your weekly meal plan and gradually increase from there. It allows your palate to adjust and helps you discover new flavors and ingredients at a comfortable pace.
  2. Explore plant-based protein sources: Experiment with legumes like beans, lentils, and chickpeas, or try soy-based products such as tofu or tempeh. These protein-packed alternatives provide satiety and diverse texture options for your sandwiches.
  3. Emphasize variety: Get creative with your vegetable choices by including roasted or grilled options, leafy greens, sprouts, and fresh herbs. This diversity adds vibrant colors, flavors, and essential nutrients to your sandwiches.
  4. Utilize spreads and dressings: Elevate your plant-based sandwiches with delicious spreads and dressings. Try pesto, tahini, vegan mayo, or tangy vinaigrettes to add flavor and moisture.
  5. Be adventurous: Don’t be afraid to think outside the box! Experiment with unique ingredient combinations, textures, and flavors to create your own signature plant-based sandwiches. Consider adding elements like grilled eggplant, caramelized onions, pickled vegetables, or even fruit slices to add a surprising twist.
  1. Get inspired by global cuisines: Explore plant-based sandwiches inspired by various culinary traditions. For example, you can try a falafel pita with tahini sauce for a Middle Eastern flair, or a Vietnamese Banh Mi with marinated tofu, pickled carrots, and fresh herbs for an Asian fusion delight.
  2. Make use of plant-based cheese alternatives: If you enjoy the creaminess of the cheese, experiment with plant-based cheese alternatives made from nuts, soy, or nutritional yeast. These can add a delightful touch to your sandwiches while keeping them dairy-free.
  3. Pack them with nutritious extras: Boost the nutritional content of your plant-based sandwiches by adding fiber-rich ingredients like sprouted grains, seeds (such as chia or flax seeds), or a handful of nutrient-packed leafy greens.

By incorporating these tips, you can embrace the world of plant-based sandwiches with ease and creativity, expanding your culinary horizons while enjoying the benefits of a sustainable, health-conscious diet.

Conclusion

The rise of plant-based sandwiches presents a delicious and sustainable alternative to traditional options. By choosing plant-based ingredients, you contribute to a more environmentally friendly and compassionate food system, while reaping the benefits of improved health and nutrition. Experiment with the exciting range of plant-based sandwich recipes, explore new flavors and enjoy the culinary journey that awaits. Whether you’re a dedicated plant-based enthusiast or simply curious about trying something new, the world of plant-based sandwiches invites you to savor its vibrant, delicious, and conscious creations.

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Instant Version of Traditional Mango Rasmalaai 🥭

Traditional Mango Rasmalaai that too instant “chaunk gaye na?” Yes now you can make instant mango rasmalaai in matter of few minutes. With just few ingredients that are easily available in your house. You can enjoy this delightful dessert. I love using mangoes in all possible ways, whether it is mango kadi or mango pudding. For this heavenly Mango Rasmalaai, you’ll need just a handful of simple ingredients: whole milk, custard powder, sugar, mango puree, milk powder, and of course, our star ingredient – bread. So let’s quickly get into the details of the recipe.

Ingredients:

  • Mango pulp
  • Bread
  • Milk powder
  • Milk
  • Custard powder
  • Sugar
  • Nuts for garnishing 

Method:

Cut the bread into circles with the help of a cookie cutter.

In a bowl, add milk powder, sugar, and mango pulp. Mix well to make your instant rabri.

Now in small bowl add custard powder and 2 tbsp milk Mix well until no lumps remain. Boil the remaining milk and add the custard mixture, stirring continuously to avoid lumps. Add sugar and mix well. Let the mixture cool. Once the mixture is cool, add mango pulp and mix

Spread this rabri over two bread circles and sandwich them together. Let it sit in the fridge for a few minutes.

In a serving dish, place the bread circles and pour the custard mixture over the bread rasmalai. Garnish with chopped nuts, saffron, and small mango cubes.

Your instant traditional mango rasmalai is ready to serve. Serve chilled to get the best flavor.

Enjoy your Instant Mango Rasmalaai! Hope you liked the recipe. I would love to see your creations. If you tried this recipe , just click a pictures and tag us on @masala.monk or use the hashtag #MasalaMonkRecipe and share on Instagram and Facebook. Happy Cooking!