What Makes Breadfruit A Good Rice Alternative?
by Felix Soto
With a growing global population and an ever-increasing focus on healthy alternatives for traditional staple foods, many fruits and vegetables are now substituted for starchy grains and other foods, such as rice, pasta, and potatoes. The breadfruit is a fruit native to the Pacific islands, but it is gaining global popularity as a rice alternative. The starchy fruit is less caloric than a comparable serving of rice while maintaining a robust nutritional profile and easy blending or ricing into a variety of dishes.
Breadfruit basics
According to a study published on the National Library of Medicine website, breadfruit has historically served as a staple crop in the Pacific islands, and it provides health benefits like potentially mitigating diabetes and fighting malnourishment due to food insecurity. Nutritionally speaking, breadfruit contains a mixture of fiber, other carbohydrates, protein, and a blend of vitamins, making it a nutritionally valuable food despite its lower calorie count when compared to the staples it replaces.
Use in baking
Breadfruit can be milled into flour that is naturally gluten-free and low on the glycemic index, making it perfect for those with gluten sensitivity or focusing on lower glycemic index foods to promote weight loss. It can be riced to serve as a substitute in baked dishes, and it can also be mashed for a potato replacement. It is used in place of rice in soups, curries, gumbos, casseroles, and more.
Its versatility also stretches beyond being a stand-in for popular grains. It can be turned into fruit chips, donuts, or even ice cream, according to Rappler. In addition to being a solid rice substitute, breadfruit is also frequently paired with rice in specialty dishes. Even if breadfruit is only served as a substitute for a portion of the rice in a traditional recipe, it is still providing the same health benefits in a reduced way and diversifying the nutritional offerings.
Cooking with breadfruit
To prepare breadfruit, simply peel, quarter it and then remove the dense inner portion, according to The Boat Galley. The breadfruit can then be diced into small pieces slightly larger than standard rice or grated it using a standard household grater to achieve a more fine size before adding it to a recipe. A one-for-one substitution for cooked rice is generally okay. For recipes with greater sensitivity to added moisture, consider grating the rice finer and blotting it with paper towels or a clean cloth to absorb excess water.
Reach out to a company that offers breadfruit-based rice substitutes for more information.
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