vietnam

Young jackfruit salad

Collected from From Mothers to Mothers

Vietnamese Young jackfruit salad.jpg

ingredients

1 whole young jackfruit or 2 cans of young jackfruit

1 ladle of fish sauce vinaigrette

boiled pork and/or shrimps

30 grams of sesame seeds

Vietnamese mint 

instructions

1. Boil pieces of jackfruit until they become soft (usually takes about 30 minutes). Then take them out and slice them thinly.

2. Pan roast sesame seeds. Then place in a bowl and lightly grind.

3. In a salad bowl, add sliced jackfruit, sesame seeds, cooked pork and/or shrimps, fish sauce vinaigrette, chopped Vietnamese mint leaves and mix everything for about 10-15 minutes.

4. Plate your salad and sprinkle some sesame seeds on top. 


nutritionist’s comments

Contributor – Tiffany Xu

Nutritional Value & Potential Benefits

This nutrient-packed and refreshing dish is not afraid to combine a diverse group of ingredients together. You may never have boiled jackfruit or had a mint salad, but don’t rule this dish out yet. Here are some unique benefits listed below:

1.     Compared to other fruits, Jackfruit has a good amount of protein which is important for post-delivery physical healing (1). Additionally, the meat ingredient of either pork or shrimp will add more protein.

2.     Depending on how much pork and/or shrimp you add, this dish can be rich in protein. Protein is essential for recovery in cell repair and growth (2).

3.     Sesame seeds have lots of fiber to aid with digestion and vitamin B6—which is necessary for lactation (3).

4.     Vietnamese Mint is loaded with vitamin A, another key nutrient for healthy lactation in order to supply vitamin A to the child (4).

Mindful Modifications:

·       If you cannot find vietnamese mint, spearmint is the most similar and will work just fine.

·       For a vegan or vegetarian twist, firm tofu would be a great, protein-rich replacement for the pork and/or shrimp.

Citations 

1.     https://www.healthline.com/nutrition/jackfruit-benefits#section8

2.     https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/#breastfeeding-diet-tips

3.     https://nutritiondata.self.com/facts/nut-and-seed-products/3070/2

4.     https://nutritiondata.self.com/facts/spices-and-herbs/225/2