Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
In this monthly vlogging series, Stone Soup blogger Celestina Brunetti demonstrates recipes using ingredients featured in the most recent issue of Food & Nutrition Magazine. For
Jackfruit Larb
Serves 4
Ingredients
- 2 tablespoons thinly sliced red shallot
- 1 thinly sliced scallion (white and green parts)
- ½ cup thinly sliced mint leaves
- ½ cup cilantro, roughly chopped
- 1 clove minced garlic
- 1 teaspoon soy sauce
- 1 tablespoon of lime juice
- 1 teaspoon sugar
- 10 ounces shredded jackfruit (about 2 ½ cups)
- 1 teaspoon olive oil
- ¼ teaspoon red chili flakes
- ¼ teaspoon kosher salt
- 4 leaves butter lettuce
Instructions
- In a medium bowl, combine shallot, scallion, mint, cilantro, garlic, soy sauce, lime juice and sugar. This will be your dressing
- Open the jackfruit, or purchased pre-quartered, and pull it apart into shreds. Discard hard and fibrous pieces.
- Heat olive oil in small skillet over medium-high heat. Once hot, add jackfruit, red chili flakes and a pinch of salt. Sauté for about 1 minute, until mixture is heated through.
- Transfer jackfruit to dressing and toss. Arrange butter lettuce leaves on a serving plate and mound dressed jackfruit on top. Garnish with mint leaves.
Celestina Brunetti, RDN, LD, is a chef and nutritionist. She has worked with the University of Nevada Cooperative Extension developing culinary demonstration videos for its Expanded Food and Nutrition Education Program, as well as written curriculum for disease-specific culinary nutrition classes for the Las Vegas community. Connect with Celestina on her website, Wellness Cucina, and on Facebook, Instagram and Twitter.