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Posts Tagged ‘Heart Healthy recipes’

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Jackfruit is a large tree fruit native to Asian countries, and it has long been a staple food in South and Southeast Asia. In America, unripe jack fruit seems to be the next big thing, especially in the vegan cooking world! In 2016, using jackfruit as a healthful stand-in for meat was the most popular food and beverage trend on Pinterest. Jackfruit flesh is starchy and fibrous with a consistency much like cooked meat, allowing it shred easily and stand in as a meat-free taco filling or a meatless pulled “pork” sandwich. Like other starches, jackfruit can be cooked with the flavors you want it to take on, making it a good meat substitute in BBQ, Mexican, teriyaki and curry dishes.

canned-jackfruitCanned jackfruit is easiest to work when preparing recipes such as BBQ Jackfruit. Canned jackfruit is commonly sold in Asian grocery stores, although some chains in the U.S. such as Whole Foods and Wegman’s are starting to carry it, and more will likely follow suit if its trendiness continues! Look for canned jackfruit packed in water or brine (as opposed to syrup), and rinse before using it in recipes.

If you can’t find canned jackfruit and want to try fresh, look for unripe fruit that is not yet fragrant and still firm. Be prepared to deal with stickiness and mess, as jackfruit contains a sap that adheres to knives, cutting boards and hands. Additionally, fresh jackfruit is large and cumbersome: it typically weighs between five and thirty pounds, although a single fruit can weigh up to 100 pounds and grow up to three feet long! Instructions for cutting and handling fresh jackfruit are available here.

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Jackfruit has many nutritional benefits: it contains fiber, protein, Vitamins A and C, iron, calcium and other essential minerals such as copper, manganese, magnesium and potassium. Additionally, jackfruit is fat, cholesterol and sodium free, making it a suitable meat alternative for those watching their heart health!

Will you take part in this food trend and try jackfruit in 2017? If so, leave a comment below letting us know what you plan to do!

 

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewer: Marilyn Rabe,  Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, rabe.9@osu.edu

 

Sources:

Bowers, K. (2016). The Ultimate BBQ Jackfruit Pulled Pork Recipe. Organic Authority. http://www.organicauthority.com/how-to-make-the-ultimate-bbq-jackfruit-pulled-pork/.

Colin Campbell Center for Nutrition Studies (2016). BBQ Jackfruit. http://nutritionstudies.org/recipes/meal/bbq-jackfruit/.

Fruits and Veggies More Matters (2010). Jackfruit: Nutrition, Selection, Storage. http://www.fruitsandveggiesmorematters.org/jackfruit-nutrition-selection-storage.

Progressive Grocer (2016). Jackfruit Replaces Meat, Buddha Bowls Get Big: 2017 Trends. http://www.progressivegrocer.com/research-data/research-analysis/jackfruit-replaces-meat-buddha-bowls-get-big-2017-trends.

Worley, S. (2016). Everything You Need to Know About Jackfruit, the Latest Miracle Food. Epicurious. http://www.epicurious.com/ingredients/facts-tips-recipe-ideas-jackfruit-vegan-miracle-food-article.

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Join me in Going Red this Friday. I wear red to increase awareness about the dangers of heart disease and to honor my parents. Heart disease is very personal to me as I lost both my parents in their 50’s to this disease. Heart disease continues to be the number 1 killer of men and women in the United States.

Did you know that heart disease and stroke kill 1 in 3 women, yet it’s 80% preventable?

At your next meeting, family gathering or social event, look around you and count the number of women in the room. If there are 21 women in the room, 7 women will die from heart disease and stroke. When I think about an office where 6 women work, realizing that 2 women will die from heart disease and stroke is sobering. What about at our family holiday party where there are 15 women in our immediate family? 5 of us will die from heart disease. These numbers bring it home to many of us. 

What can you do to reduce your risk of heart disease and stroke? These suggestions are not just for women, they are for men, too. The American Heart Association website shares tips to encourage all of us to be heart healthy:
Be Active – aim for 150 minutes of physical activity each week. This can help you lose weight as well as lowering your risk of heart attack, stroke, high blood pressure and other health problems. Talk with your health care professional about your activity level before beginning a program. Get their advice and get moving!
Manage your Weight – if you need to lose weight, set goals and begin this journey by adding more vegetables and fruits to your diet. Eating a diet high in fresh vegetables and fruits may help you achieve a healthy weight. Drink water, move more and eat those veggies.
Stop Smoking – if you are a smoker, make this your year! It is never too late to quit. Gather your support and make the change.
Know Your Numbers but Manage Your Risk – According to the American Heart Association, these are the ideal numbers for the general adult population:

Total Cholesterol – less than or equal to 180 mg/dL
Body Mass Index (BMI) of less than or equal to 25 kg/m2
Blood Pressure of less than 120/80 mm/Hg
Fasting Blood Sugar of less than or equal to 100 mg/dL

Show your commitment to living a healthier lifestyle by wearing Red this Friday. Visit  https://www.goredforwomen.org for more information on how you can begin to make positive lifestyle changes.

Do you like to cook? Want some new heart healthy recipes? Check out these heart healthy snacks: https://www.goredforwomen.org/live-healthy/heart-healhty-snacks-and-eating-on-thego/heart-healthy-snacks-for-kids/
For fast family dinners, visit: https://www.goredforwomen.org/live-healthy/cooking-heart-healthy-for-the-family/fast-family-weeknight-meals/

This is why I will Go Red on Friday.

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Family Photo: Debbie Klinger, sister of author, Brandy Harris, niece of author, and Michelle Treber, author.  Monument photo: my parents monument.

Author: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County, Crossroads EERA, stefura.2@osu.edu

 

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