Jackfruit BBQ Burgers

Written by Cristina Powell, PN1, ME-3, CMS From BioTrust

You know I don’t like using store-bought sauces and marinades—mainly because they are heavily processed—and when it comes to barbecue sauces in particular, they are usually made with corn syrup or brown sugar, both of which have no place in my diet. Since I already go to the trouble of making my own sauce, why not upgrade the meat to jackfruit and go vegan with it?

BBQ Sauce Ingredients:

• 2 chipotle peppers
• ½ cup *ketchup
• ¼ cup apple cider vinegar
• 2 garlic cloves
• 1 tsp Dijon mustard
• ½ tsp smoked paprika
• ½ tsp cumin
• Salt and pepper to taste

Jackfruit Ingredients:

• 1 Tbsp Extra Virgin Olive Oil (EVOO)
• 1 yellow onion, thinly sliced
• 2 ½ cups jackfruit
• ½ cup water
• Salt and pepper, to taste

Directions:

1. In a food processor/NutriBullet®, blend chipotle peppers, *ketchup, vinegar, garlic, mustard, paprika, and cumin. Set aside.
2. Shred jackfruit into pieces with your hands or a fork.
3. Sauté onion in EVOO until translucent.
4. Add jackfruit and cook roughly 5 minutes.
5. Stir in water and half of the BBQ sauce.
6. Allow to simmer, then add remaining BBQ sauce.
7. Add to bun (or large lettuce leaf) with desired toppings.
8. Enjoy!

Chef Note: If you would like a super healthy way to make your own ketchup, just combine Medjool dates, tomato paste, white vinegar, onion powder, garlic powder, yellow mustard, allspice, salt and pepper to taste, cloves, and water and mix until it reaches your desired consistency.

Jackfruit Barbecue Nutrition Information (before the bun and any other fixings):
Yields 4 servings

• Calories: 181
• Fat: 4 g
• Carbs: 38 g
• Fiber: 3.5 g
• Protein: 2.75 g

For more on this story go to; https://blog.biotrust.com/4-delicious-independence-day-recipes/?utm_source=maropost&utm_medium=email&utm_campaign=vip-insider&utm_term=mp-8981830&utm_content=blog-12734&utm_offer=link-2