BBQ has become popular and one of the biggest crazes within these last few years. BBQ food trucks and restaurants are popping up everywhere. But what if you are vegan, or maybe, after this summer BBQ season, you feel as though you have overdosed on meat and would like to take a meat hiatus. While I am not vegan, I strive to incorporate as many meatless meals into the dinner rotation.
If you don’t know jack about jackfruit, you are missing out. Let me introduce you to this mysterious fruit. Jackfruit hails from India and is in the same family of mulberries and figs. Many vegans and vegetarians use jackfruit as a substitute to meat as its smooth texture is similar to chicken or pork. Health benefits are numerous. Jack fruit boosts gut health and immunity due to the high fiber content. High fiber content is good for people with Type II diabetes as it improves insulin resistance. Jackfruit is also high in potassium which is good for your cardiac health and finally, it is also rich in thiamin and riboflavin which keeps your eyes, skin and hair healthy.
So hold the pork… and let’s get (slow) cooking!
Ingredients for Pulled “Pork”
- Two 20 oz cans of jack fruit (I buy at Trader Joes)
- 1 cup vegetable stock/broth
- 1 small onion, sliced
- ¼ cup raw honey (or honey substitute such as agave or maple syrup)
- ¼ cup coconut aminos
- ¼ cup minced garlic
- 4 tbsp paprika
- 2 tbsp black pepper
- 2 tbsp avocado oil (or oil of your choice)
- 1 tbsp salt
- 2 tsp cayenne pepper (optional, if you like spicy!)
Ingredients for the Slaw:
- 1/2 bag of purple cabbage or any type of raw coleslaw.
- ¼ cup of mayo (**must be clean ingredient. Use Primal Kitchen or Sir Kensingtons. If not you can make your own mayo- )
- 1 tbsp apple cider
- 1 tbsp lemon juice
- 1 tsp black pepper
- 1 tsp salt
- ½ tsp raw honey or honey substitute.
If your jackfruit is in brine, strain the brine and wash several times. Dry with paper towels and set aside. Inside the slow cooker/crock pot, add: the avocado oil and the diced onion. Then add the jackfruit along with the veggie stock, honey, coconut aminos, garlic, paprika, pepper (black and cayenne) and salt. Mix ingredients around and set for 4 hours on low setting. After the time is up, take two forks and pull apart the jackfruit so it resembles pulled pork. Taste and add extra spices if you need.
During the last half hour that your jackfruit is cooking, start making your slaw. For the sauce, add all the ingredients together in a small bowl and coat the cabbage well. Serve pile high jackfruit on top of cabbage slaw.
Eat. Repeat. Enjoy!
Lisa A. Bloom resides in New York with her husband and three wonderful daughters. She graduated from the University at Albany with majors in English and Psychology and received her law degree from Hofstra University. When she isn’t working, Lisa enjoys spending time with family, writing, hot yoga and cooking Paleo. You can follow her on Instagram @Paleoworkingmama