Smokey BBQ, jackfruit tacos with a charred corn and pineapple salsa
This recipe was developed for Flannerys using all produce found in-store!
Jackfruit is a nutritionally dense alternative to meat sources for vegans and vegetarians. It contains carbohydrates, fibre, some protein and vitamins and minerals such as Vitamin C, B6 B1, folate, magnesium calcium, and potassium.
It contains levels of phytochemicals caroteinoids that are responsible for its yellow appearance, and it is a great meat free alternative to add to your regime and it has a nice firm texture. Plant based diets have gained plenty of attention for thier health benefits over the years. Most therapeutic diets have similar foundations, and that is in relation to the amount of plants consumed in the diet. Plant based diets improve digestive health as they are significantly higher in dietary fibre, and plant chemicals such as phenolic compounds that have potent antioxidant activity. Plant based diets have been associated with their effects on weight status, energy metabolism, insulin sensitivity, plasma lipids and systemic inflammation. Systemic inflammation is an underlying risk factor for a multitude of health concerns.
For the BBQ meat
2 x (300g) packets Upton’s natural original jackfruit
1 x yellow onion
2 x cloves of garlic
½ x tbsp. ground coriander
1 x tbsp. cumin
1 x tbsp. smoked paprika
½ x tsp chilli (optional)
½ x cup Woodstock barbeque sauce
lug of olive oil
Charred corn and pineapple salsa
2-3 x cob of fresh corn
200g punnet cherry tomatoes
½ red onion
½ a small pineapple
½ x bunch coriander
juice of 1 x lime
salt & pepper
Assemble with:
Coconut wraps
½ x small Shredded red cabbage
2 x avocados
Juice of 1 x lime
1 x Fifya capsicum dip (can omit this for vegan option).
Dice the onion and garlic and heat olive oil in a pan over medium heat. Add onion and garlic and sauté until nearly transparent (2-3 minutes).
Remove jackfruit from the packet and add tio the pan with the spices
Cook, sitting regularly and breaking apart the meat, for 8 – 10 minutes.
Add the barbeque sauce and stir continuously until disbursed evenly throughout the meat.
Remove from the heat and set aside
In the meantime, to make the salsa, remove the husk from the corn heat another pan on medium to high heat and add the corn cobs to the pan. Continuously turn the corn so it cooks evenly, on all sides for the cob for about 20-25 minutes. After 5-10 minutes, add small amounts of butter to the corn and brush over the cob evenly with a pastry brush, and continue turning.
Once cooked, with charred edges, remove from heat and allow to cool momentarily.
In a separate bowl, cop the cherry tomatoes into quarters, dice the onion, coriander, and pineapple and add to a mixing bowl. Slice length ways down the corn cob to remove kernels and add to salsa. Mix together salsa ingredients, add the fresh lime juice , salt and pepper and set aside.
Finely shred the cabbage and place into a serving bowl.
In another separate bowl, deseed the avocado and mash with a fork. Add the juice of 1 x lime, salt and pepper, ready to serve.
Assemble tacos on coconut wraps with jackfruit, salsa, cabbage, avocado and dip and enjoy.
