Breadfruit: what it is, benefits and how to consume it (with recipes)

Breadfruit is a soft and sweet fruit that has great amounts of flavonoids, vitamin A and nutrients with anti-inflammatory and antioxidant properties, helping to prevent problems like diabetes, cancer and high blood pressure.

In addition, breadfruit has a high fiber and water content, which helps in the formation of fecal cake, preventing constipation. See other foods help prevent constipation.

Breadfruit is usually sold at fairs and municipal markets. This fruit can be eaten raw, but it can also be cooked, fried or baked, in sweet or savory preparations such as pudding, cake or stews.

health benefits

Breadfruit when consumed regularly can promote the following health benefits:

1. Prevent high blood pressure

Because it contains good amounts of antioxidants such as flavonoids and gallic acid, breadfruit maintains the health of blood vessels, helping to improve blood circulation and control blood pressure.

In addition, breadfruit has great amounts of potassium, a mineral that helps eliminate excess sodium from the body through urine, preventing high blood pressure.

2. Avoid diabetes

Breadfruit is rich in fiber, helping to balance blood glucose and insulin levels, preventing diabetes.

By having good amounts of antioxidants such as vitamin C, flavonoids and tannins, breadfruit also improves the functions of the hormone insulin, promoting the balance of blood glucose levels and preventing diabetes.

3. Improve heart health

Breadfruit has great amounts of antioxidants, compounds that help fight free radicals, lower cholesterol and triglyceride levels in the blood, and prevent diseases such as atherosclerosis, heart attack or stroke.

4. Fight constipation

Because it contains great amounts of fiber, breadfruit promotes the formation of fecal cake, helping with the elimination of feces.

In addition, breadfruit has great amounts of water, a fundamental component for softening stools, fighting constipation.

5. Prevent cancer

By having good amounts of flavonoids, gallic acid and tannins, breadfruit has antioxidant action, protecting healthy cells in the body against free radicals and preventing some types of cancer.

Is breadfruit fattening?

When consumed in excess, breadfruit can be fattening, as the fruit has good amounts of carbohydrates.

However, breadfruit has fewer calories than other fruits, such as avocado and coconut, for example. In addition, this fruit has great amounts of fiber, making it an interesting option to control hunger during weight loss diets.

Therefore, one way to consume fruit without increasing the calories in the diet is to maintain a balanced diet and intersperse the consumption of breadfruit or other types of fruit.

Nutritional information table

The following table indicates the nutritional information for 100 g of raw breadfruit:

To obtain the benefits of breadfruit, it is important to consume the fruit along with a healthy and balanced diet and regular physical exercise.

How to eat breadfruit

When ripe, breadfruit can be eaten pure or used to prepare cakes, jellies and puddings. When the fruit is still green, it can be used in savory preparations, such as purees, stews or soups, for example.

Healthy breadfruit recipes

Breadfruit can be used in healthy recipes such as:

1. Breadfruit Cake

Ingredients:

• 3 cups of breadfruit tea;
• 1 cup of tea and brown sugar;
• 2 and ½ cups of milk;
• 2 eggs;
• 1 and ½ cups of wheat flour;
• 1 and ½ tablespoon of butter;
• 1 and ½ teaspoon of baking powder;
• 5 teacups of water.

Preparation mode:

Peel the breadfruit, cut into cubes and cook in water until soft. After cooling, place the cooked fruit in a blender, add the eggs, sugar, milk and butter and beat until a homogeneous mass is obtained.

Transfer the dough to a bowl, add the yeast and carefully stir with a spoon. Place the dough in a form or tray greased with butter and wheat flour. Place in a preheated oven at 180°C and bake for 30 to 40 minutes. Wait for it to cool and serve.

2. Breadfruit puree

Ingredients:

• 1 medium breadfruit;
• 2 tablespoons of butter;
• 1 tablespoon of garlic;
• 1 tablespoon of parsley;
• 1 cup of milk tea;
• Pepper to taste;
• 1 teaspoon of salt;
• 1 tablespoon of olive oil.

Preparation mode:

Peel the breadfruit and cut into large pieces. Place the fruit in a pan, cover with water and cook until soft. Drain the breadfruit, wait for it to cool, mash it until it becomes a puree and reserve. Put the oil, half the butter in a pan and sauté the garlic. Add the puree, the rest of the seasonings and mix well. Add the rest of the butter and mix until you get a consistent cream. Serve then.

3. Breadfruit ice cream

Ingredients:

• 1 medium ripe breadfruit;
• 1 box of light cream;
• ¾ cup of honey.

Preparation mode:

Wash the breadfruit, cut in half and remove the fruit pulp with a spoon. Place the fruit pulp, the cream and the honey in the blender and beat until a homogeneous mixture is obtained. Transfer the mixture to a bowl and let it chill in the fridge for 2 hours. After, beat the mixture in the mixer for 10 minutes and take it to the freezer until it is consistent and cold. Serve then.