Page 16
March 30, 2016
F OOD
BBQ Jackfruit Sandwiches with Avocado Slaw
Simple, 30 minute BBQ
jackfruit sandwiches that
will fool any meat lover!
A crunchy, cool avocado
slaw and roasted salted
cashews add even more
texture and flavor. The
perfect vegan substitute
for pulled pork.
BBQ Jackfruit Ingredients:
• 2 20-ounce cans young green
jackfruit in water (NOT in syrup
or brine), found at local asian
market.
• 1/4 cup BBQ seasoning (2 Tbsp
brown sugar + 1 tsp paprika + 1
tsp garlic powder + 1/2 tsp salt
+ 1/2 tsp pepper + 1/2 tsp chili
powder)
• 3/4 cup BBQ sauce (ensure it’s
vegan) + more for topping
Serving Ingredients:
• 4-6 whole grain vegan buns (GF
for gluten free eaters)
• Handful of nuts from jackfruit
Avocado Slaw Ingredients:
• 2 cups shredded cabbage + carrots (Trader Joe’s has a great
cruciferous veg mix)
• 1 large ripe avocado
• Pit from avacodo
• 1 Tbsp maple syrup (or sweetener of choice)
• 1 lemon or lime, juiced
• Salt + Pepper to taste
• Water (to thin)
Directions:
1. Rinse, drain and thoroughly dry jackfruit. Chop off the center
“core” portion of the fruit and discard. Place in a mixing bowl and set
aside.
2. Mix together BBQ seasoning and add to jackfruit. Toss to coat.
3. Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp
oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3
minutes to achieve some color.
4. Add BBQ sauce and thin with enough water to make a sauce. Stir
and reduce heat to low- medium and cook for about 20 minutes (up to
35 minutes on low for a deeper flavor).
5. Remove lid and stir occasionally. TIP: For finer texture, use two
forks to shred the jackfruit as it cooks down.
6. In the meantime, make slaw by adding all ingredients except
vegetables (avocado through salt + pepper) to a small mixing bowl
and whisk to combine. Thin with water until a thick sauce is made,
then add veggies and toss to coat. Set in the refrigerator until serving.
7. Once the jackfruit has been properly simmered, turn up heat to
medium-high and cook for 2-3 more minutes to get a little extra color/
texture (a tip I learned from Namely Marly!). Then remove from heat.
8. Cook halved jackfruit nuts and pit from avacodo in a small pot of
water, boiling for 15 minutes. Peal jackfruit nuts transparent skin and
slice them thin and set aside. Mince avocado nd mix into slaw.
9. Place generous portions of slaw on the bottom buns, top with
generous serving of BBQ jackfruit, and jackfruit nuts (or cashews if
you can’t get the nuts easily). Serve with extra BBQ sauce!
Note: Leftover jackfruit keeps for up to a couple days in the fridge,
though best when fresh.
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