13 Delicious Ways to Cook With Jackfruit Instead of Meat


Beans and mushrooms both have meaty textures that make them great vegetarian substitutes, but if you want something more adventurous, reach for jackfruit. The fruit is indigenous to India, and it’s recently gained popularity among vegan and vegetarian crowds internationally, because it can taste like pulled pork, shredded chicken, or even crab cakes when prepared just right.

If you’ve seen jackfruit pop up at your local Whole Foods, there are a few things you should know before giving it a try. While the fruit is high in nutrients like fiber and potassium, it’s relatively low in protein, with only 2 grams per cup. “Jackfruit is a great meat substitute in the sense that it offers a meaty texture, but it doesn’t provide enough protein to be considered a protein substitute,” Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City-area tells SELF. If you eat a vegan or vegetarian diet, make sure you’re getting enough protein from other sources.

Now that you know, start experimenting with the ingredients in all kinds of “meaty” meatless recipes. BBQ sandwiches, tamales, gyros, and more are great for vegans, vegetarians, or anyone who just needs a new recipe to add to their Meatless Monday roster.

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Blueberry Chia with Warm Banana and Sesame Brittle

Before we dig into this showpiece of a sweet bowl, I wanted to share a little feature that I started on my instagram this month. I simply call it March Favorites. It’s a curated list of seasonal favorites that I will share each month. Things that I wear or use and ingredients that we cook with. And since it’s a new thing, I included it here as well. As a sort of inspiration.


M A R C H   F A V O R I T E S

Golden milk & raw honey. To warm me up in this cold weather. Here is a recipe.
Ginger root. We grate ginger over everything at the moment to keep our immune system strong and because almost all food and drinks just taste better with lots of ginger.
Beet & red cabbage kraut. This little bubbly friend is soon ready! Fermented food is your superfood number one! The recipe is from our book Green Kitchen at Home but another one is here.
Socks. Stockholm has been too cold this month so I’m walking around in these super soft Alpaca wool socks that David’s friend in London makes.
Kale flower sprouts. A pretty looking mashup of two of my favorite ingredients – kale och brussels sprouts. These are great to roast as they get super crispy.
Dried apple rings. We have been making our own apple rings lately and the kids love them for snacking. We’ll share a recipe later. A good alternative to deep-fried chips and candy .
Rings. I’ve always loved wearing rings. Some of my favorites come from designer Caroline Hjerpe who has her shop dangerously close to our apartment on Södermalm.
• Been treating my dry skin with this face oil and toner from Bare Origin Skin.
• More moist for my face with this fermented coconut juice face sheet mask with collagen from Miqura.
• David made these raw carrot cake bars for our road trip to Denmark last week. So good with lots of ginger and spices.
• As a different form of meditation I have started drawing in a coloring book in the evenings. It helps me stress down after the intensity from three little ones and it’s more calming and satisfying than scrolling on social media. I like these illustrated coloring books for adults from Johanna Basford.

Okay, let’s get on with this chia bowl. First you can start by pressing play on this short little recipe video below.

It’s still very cold here in Scandinavia which means that we’re relying on our freezer for much of the produce, fruit and berries we use. Luckily we have stocked up on lots of wild Swedish blueberries. They have this intense blue/purple colour and fresh tangy flavor and we use them to flavor smoothies, porridges and chia pudding. We pair blueberries with cardamom because they are Best Friends Forever. And we top this blueberry chia with something David once called a “Banana & Sesame Thingy” on his instagram, but “Sesame Brittle” feels like a more suiting name. It’s crunchy and sweet (with a sting of ginger) and works so well with quick-heated bananas. There is also some creamy yogurt, rich nut butter and a sprinkling of dark chocolate on top of the bowl. We make this both as breakfast and dessert. Skipping the chocolate for breakfast and keeping it a little sweeter for dessert. We’ve served it in a large bowl to share here but you can of course also scoop it up in two smaller individual bowls instead.


Blueberry Chia with Banana and Sesame Brittle
Serves 2

Notes: If you want to make this as a breakfast, you can stir in some oats and some extra liquid and leave it in the fridge overnight (add the topping in the morning).
Since the topping is quite sweet, we don’t sweeten our chia pudding. You can use rice milk or add a splash of maple syrup if you prefer it sweeter.

Blueberry Chia Pudding
70 g / 1/2 cup frozen wild blueberries, thawed (or other berries)

1 cup plant milk (or regular milk)
3 tbsp chia seeds
1 tsp freshly ground cardamom
A tiny pinch salt

4 tbsp Greek yogurt (or coconut yogurt)
2 tbsp nut butter or tahini
1 banana, peeled and sliced lengthwise 
1 tbsp coconut oil
1 tbsp maple syrup
2 tbsp sunflower seeds

2 tbsp sesame seeds
1 small handful walnuts, lightly crushed

Mash the blueberries with a fork. Add milk, chia seeds, cardamom and salt and whisk until combined. Let sit for 20 minutes, stirring one or twice midway through. Meanwhile prepare the topping. Heat coconut oil and maple syrup in a skillet. Stir in the seeds and walnuts and let sit for just a minute. Make room in the centre of the skillet and place the banana slices there. Heat for just a minute on each side. If the skillet looks dry, add a little extra oil or syrup.
Pour the chia pudding into one large or two smaller bowls. Add yogurt, bananas, sesame brittle,


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white bean, turkey, and kale soup

Cozy meals and easy dinners that can feed (and warm up) a crowd are always a hit. We’re pretty sure that there is absolutely no better way to warm up than with a big bowl of this white bean, turkey, and kale soup.

This white bean, turkey, and kale soup is especially nutrient-rich thanks to the whole head of kale that gets cooked in at the end. Kale is a total superfood packed with nutrient and antioxidant powers.

white bean, turkey, and kale soup

Kale gets its health superstardom status thanks to its wide variety of vitamins, minerals, protein, and antioxidants in its green leaves. Kale’s antioxidant substances have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects – just to name a few.

Like other cruciferous vegetables, such as Brussels sprouts and broccoli, kale has been linked with preventative cancer benefits. A specific compound in these vegetables, known as sulforaphane, has been shown to help fight the formation of cancer at the molecular level.

white bean, turkey, and kale soup

In fact, studies have shown that kale and other cruciferous vegetables may significantly lower the risk of several cancers, including prostate, colorectal, lung and breast cancer.

This green leafy veg also helps to lower cholesterol levels in the body. When kale is consumed, its nutrients bind with bile acids in our intestine, which can then be eliminated from the body as waste.

When this occurs, our liver needs to replace the missing bile acids by drawing from our supply of cholesterol. As a result, cholesterol levels drop. (Yay!) One study found that daily consumption of kale juice for 12 weeks increased beneficial HDL cholesterol by 27 percent and lowered (bad) LDL levels by ten percent, while also improving antioxidant status.

Kale is also a very good source of fiber, necessary for healthy digestion, omega-3 fatty acids, calcium, vitamins A, C, E, B6, B2, and K, potassium, iron, and protein. It’s basically like the healthiest green thing you could ever put in your body.

The magic of kale plus hearty white beans, protein-packed turkey, onions, celery, garlic, and carrot for flavor, and a hint of fresh herbs makes the coziest bowl of white bean, turkey, and kale soup ever.

white bean, turkey, and kale soup

White Bean, Turkey, and Kale Soup Recipe

White Bean, Turkey, and Kale Soup Recipe


  • 2 Tbsp avocado oil
  • 1 pound ground organic turkey (OR 1 pound shredded cooked turkey from your Thanksgiving feast)
  • 1 large onion, diced
  • 3 cloves of garlic, diced
  • 2 celery stalks, diced
  • 3 carrots, diced
  • 6 cups vegetable or organic chicken stock
  • 28-ounces crushed organic tomatoes
  • 2 cups cooked white beans, such as cannelloni
  • 1 bunch dinosaur kale, roughly chopped
  • Chopped sage or oregano, to garnish
  • Shaved parmesan cheese, to garnish
  • Salt and pepper, to taste


  1. Place a large pot over medium-high heat and add avocado oil. Add ground turkey (or skip this step if using precooked turkey) and sauté for 3-5 minutes, or until turkey begins to turn white. Add in onions, garlic, celery stalks, and carrots and sauté for ten minutes.
  2. Add white beans, diced tomatoes, and stock. Bring soup to a boil, and then reduce to cook at medium to low heat for about 20-25 minutes – adding in cooked shredded turkey with about 15 minutes left to cook. Add chopped kale at the end, and allow to cook for five minutes.
  3. Garnish soup with salt and pepper to taste, herbs, or Parmesan cheese to serve and enjoy!



Related On Organic Authority
Turkey Italian Wedding Soup
12 Thanksgiving Leftovers Recipes: Re-Purposing that Turkey Into Even Better Meals!
Turkey Chili Recipe with Butternut Squash and Quinoa

Photos by Kate Gavlick

Kate Gavlick

Kate Gavlick

Kate is a Nutritionist with a Master’s of Nutrition from the National University of Natural Medicine in Portland, Oregon and the blogger and photographer of Vegukate. Kate believes in nourishing the whole body with real, vibrant foods that feed the mind, body, soul, gut, and every single little cell. Her philosophy is simple when it comes to food and nourishment: cut the processed junk, listen to your body, eat by the seasons, eat plates and bowls filled with color, stress less, and enjoy every single bite. When she’s not cooking in her too tiny Portland kitchen, Kate can be found perusing farmer’s markets, doing barre classes, hiking, reading, and exploring.

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