Breadfruit comes from the tree of the same name (Artocarpus atilis), which grows in very warm and humid regions. The starchy fruits are nutritious and can be used in many ways similar to potatoes.
Here’s what you should know about breadfruit
The starchy fruits are nutritious and can be processed in a similarly versatile way as potatoes. The breadfruit tree originates from Polynesia, where the fruits have long served as a staple food. It was already known there in the 12th century; at that time, people also brought it to Hawaii. Today there are plantings in Africa, Southeast Asia, Central and South America, and the Caribbean. The plant with a broad crown grows up to 20 meters high with a trunk circumference of 60 to 100 centimeters and bears fruit for about 70 years. The leaves grow at the ends of the long branches. From at least three harvests annually, farmers obtain 50 fruits each. Because they secrete a milky, skin-irritating liquid, the breadfruit are broken off with long sticks. There are separate male and female inflorescences. Breadfruit (in the botanical sense, they are fruit clusters) can weigh three to four kilograms. The appearance varies depending on the degree of ripeness. Usually the fruits are harvested raw with green skin, which later turns greenish-yellow to yellowish-brown. The ripe flesh is yellowish and tastes very sweet. Overripe fruits are hardly edible, as they taste sour. Always, the flesh is fine-grained and creamy when ripe. In any state, the breadfruit can be processed into dishes: unripe as a cooked vegetable, and later raw. The dried flesh can be ground into flour and baked into bread. Inside some varieties are highly oily nut fruits that can serve as flour, but are also popular roasted. They taste similar to chestnuts. – Breadfruit was one of the reasons for the Mutiny on the Bounty. In 1787, Lieutenant William Bligh was ordered by George III to bring cuttings of the breadfruit tree from Tahiti to the West Indies. The fruit was to feed the slaves on the sugar cane plantations. The sailors did not want to part with the women of Tahiti and found it outrageous that their precious drinking water on board should be used to water the plants. They mutinied and threw the cargo overboard. Nevertheless, the royal order was later carried out; however, the slaves wanted to stay with their usual grain.
Significance for health
Breadfruit is a very healthy food. It is rich in nutrients and therefore satiates well. In addition, it is considered to aid digestion because of its high fiber content. It can contribute to better detoxification of the liver and also remove other harmful substances from the body. This is also noticeable in a clear, firm complexion. For a diet to reduce weight, the breadfruit is only suitable to a limited extent: the minimal fat content promotes weight loss, but the many carbohydrates stand in the way. In addition, there is only a small percentage of protein. Nevertheless: as a supplier of vitamin C the breadfruit is well suitable. The leaves of the breadfruit tree are used as a tea in some growing countries. It is said to lower blood pressure. Overall, breadfruit may reduce the risk of heart attack and stroke because its high fiber content lowers bad cholesterol (LDL) and increases good cholesterol (HDL). To treat dehydration caused by severe diarrhea, one made of starch flour, salt and water is also suitable, in addition to the sugar-salt solution. For the first component, people in growing countries usually use the flour of the breadfruit. The pulp is able to reduce the absorption of glucose, which helps diabetics. The high content of omega-3 and 6 fatty acids contribute to healthy bone growth.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 103 | Fat content 0.2 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 490 mg | Carbohydrates 27 g |
| Dietary fiber 4.9 g |
Protein 1.1 g |
The content of ingredients varies in breadfruit depending on the processing. Compared with other fruits, it contains significantly more carbohydrates and less water. The proportion of dietary fiber is also high. The flour obtained from the pulp has 75 percent starch, 31 percent sugar, five percent protein and two percent fat.100 grams of the raw product have 103 kilocalories, which come mainly from 27 grams of carbohydrates. With 68 grams of water, the breadfruit is not suitable as a thirst quencher. The vitamin C content is quite high with 21 milligrams, as well as that of potassium with 490, calcium with 31, phosphorus with 36 and magnesium with 25 milligrams.
Intolerances and allergies
Breadfruit is usually very well tolerated. However, attention should be paid to possible cross-allergies that may occur in patients with different pollen reactions. Taking certain antibiotics can also lead to breadfruit intolerance. This also applies to people who are allergic to fructose. They should refrain from eating breadfruit products, although their fructose content is not too high at 600 milligrams per 100 grams of raw product.
Shopping and kitchen tips
Raw breadfruit is rare in Germany, but in England, France, and the Netherlands it is quite available year-round. With us, however, some fruit dealers keep the large fruits ready. On the Internet there are suppliers of dried breadfruit. In health food stores, consumers can buy various products. These include chips, flour and cooked parts of the flesh. Raw fruits should be cut into pieces and frozen. They will keep in the refrigerator in foil for about two weeks. Sliced and covered with water, raw breadfruit will also keep in the refrigerator for up to two weeks. Drying them yourself would be a shame, as the fresh fruit is special to us because of its rarity. Before preparation, cut the whole fruit in half and remove the thorn. If it is a variety with seeds, they can be prepared separately. They taste especially good when roasted. Those who have a winter garden, which is very warm all year round, can also grow their own tree. Seeds for it are available on the Internet and in well-stocked nurseries. It grows to a height of about two meters and must always have a sufficiently high humidity around. In addition, it is necessary to pay attention to a constant soil heat.
Preparation tips
Breadfruit can be prepared similarly to potatoes because of its high starch content. The ripe fruit is pleasantly sweet and can be enjoyed raw. As a dessert, it also tastes candied – fresh or dried. It is equally good with honey or sugar and coconut flakes. The more familiar ways of preparing it are to cook the breadfruit and make it into soup or vegetables. In this case, not quite ripe fruits are recommended. Cut into thin slices, the flesh of the breadfruit can be fried or deep-fried. Sprinkled with salt or paprika, the small dish is a popular snack. The flour can be used to bake tasty breads and cookies.
