Giselle Castro 景一

If you dont know about jackfruit， its time to learn everything you ever wanted to know.

如果你不了解菠蘿蜜，現(xiàn)在是時候了解你想知道的一切了。

Take a walk down the produce aisle and you may spot a light green， oval-shaped， nubby2 fruit. While every fruit is distinctive， this one in particular is hard to ignore. The jackfruit， which is native to southeast Asia as well as parts of India， Jamaica， and South America， is fast becoming a popular meat substitute3 in vegan4 diets. From pulled “pork” sandwiches to desserts， jackfruit has proven to be a versatile5 plant that both meat-eaters and non-meat eaters alike can appreciate.

沿著農(nóng)產(chǎn)品通道走一走，你可能會看到一種淺綠色的、橢圓形的、滿是瘤的水果。雖然每一種水果都很有特色，但這一種尤其難以忽視。菠蘿蜜原產(chǎn)于東南亞以及印度、牙買加和南美的部分地區(qū)，正迅速成為素食中流行的肉類替代品。從手撕“豬肉”三明治到甜點，菠蘿蜜已被證明是一種肉食者和素食者都能享用的多用途植物。

Jackfruit doesnt have an overwhelmingly strong taste. Its been described as “sweet” or “neutral6”. Since it has a meaty texture when cooked， it makes for an ideal swap7 for certain meat-based recipes. The texture is comparable to shredded meat， pulled pork in particular， which is why pulled “pork” sandwiches are one of the most popular jackfruit recipes.

菠蘿蜜的味道不怎么強烈，它的味道可以描述為“甜”或“中性”。因為在烹飪時有肉的質(zhì)地，所以它是某些肉類食譜的理想替代品。它的質(zhì)地可以與肉絲相媲美，尤其是手撕豬肉，這就是為什么手撕“豬肉”三明治是最受歡迎的菠蘿蜜食譜之一。

But， while its use as a substitute for pulled pork or taco meat is its most popular， dont let that limit how you eat it. Jackfruit tends to soak up whatever flavoring is added to it， so go ahead and try out all sorts of different flavors.

雖然它是最受歡迎的手撕豬肉或墨西哥玉米卷肉的替代品，但不要讓這限制了食用它的方式。菠蘿蜜往往會吸收任何添加到其中的調(diào)味品，所以你可以繼續(xù)嘗試各種不同的口味。

Unlike some fruits， jackfruits are entirely edible. The seeds can be boiled， roasted， or ground into flour， depending on the dish youre making. The flesh， which looks like orange-yellow color bulbs， is what makes this fruit so versatile. It can be made into ice-cream， chips， jam， soup， candy， and more. You can slice it into a fruit salad or use it in a jam， jelly， or chutney.

與某些水果不同，菠蘿蜜可以完全食用。它的種子可以煮、烤或磨成粉，這取決于你要做的菜。它的果肉看起來像橙黃色的球莖，這正是這種水果用途如此廣泛的原因。它可以做成冰淇淋、薯條、果醬、湯、糖果等等，你可以把它切成水果沙拉，或者用它做果醬、果凍或酸辣醬。

Jackfruits pack in a lot of nutrition. Theyre high in protein （with 2.8 grams per cup of sliced fruit）， plus calcium， magnesium， vitamin A and potassium. Theyre also rich in energy and dietary fiber and free from saturated fats or cholesterol. In some regions， jackfruits have even been used to treat conditions such as hypertension， diabetes， diarrhea， tuberculosis， fever， and liver cirrhosis.

菠蘿蜜富含營養(yǎng)。它們富含蛋白質(zhì)（每杯切片含2.8克），另外還含有鈣、鎂、維生素A和鉀。它們也富含能量和膳食纖維，不含飽和脂肪或膽固醇。在有些地區(qū)，菠蘿蜜甚至被用來治療高血壓、糖尿病、腹瀉、肺結(jié)核、發(fā)燒和肝硬化等疾病。

Its meaty texture and health content make it seem like a surefire replacement for meat. But， while its texture can mimic meat， nutritionists do advise against substituting it for meat entirely. When compared to other fruit， jackfruit is higher in protein; however， when compared to meat， it is low in protein. It unfortunately lacks some of the amino acids present in meat. If youre vegan， you know that it can be a challenge to get adequate8 protein. Consider eating jackfruits in conjunction with these other great sources of plant-based protein to meet your daily quota9 for good health.

肉類的質(zhì)地和健康的成分，讓它看起來像是一種可靠的肉類替代品。但是，盡管它的質(zhì)地可以模仿肉類，營養(yǎng)學家還是建議不要用它來完全代替肉類。與其他水果相比，菠蘿蜜的蛋白質(zhì)含量更高;但是，與肉相比，菠蘿蜜的蛋白質(zhì)含量更低。可惜的是，它缺少肉類中的某些氨基酸。如果你吃素，你要知道獲得足夠的蛋白質(zhì)是一個挑戰(zhàn)。可以考慮將菠蘿蜜和其他富含植物性蛋白質(zhì)的食物一起食用，以滿足每日的健康需求。

Jackfruit used to be pretty rare in Western grocery stores， but as it has gained popularity and demand has grown， more and more grocery stores are stocking it. The best places to find jackfruit would be Asian specialty markets.

過去菠蘿蜜在西方的副食商店里很少見，但隨著它越來越受歡迎和需求的增長，越來越多的副食店開始儲備它。找菠蘿蜜最好是去亞洲特色市場。

While shopping， you may see two seemingly different types of jackfruit， but its the same fruit—only one is mature and the other is young. The young jackfruit is sweet and crunchy， and the older version is usually softer and tastes less sweet. You may also find young jackfruit is sold in cans. Its suggested that you opt for the younger version if you plan on cooking savory meals. Young jackfruit in a can is much easier to work with. However， sometimes it is canned in brine10 or syrup11， so make sure you buy a product that is correct for the dish you want to make—and in line with a healthy diet. Unfortunately， sweet syrup can seriously counteract12 the nutrition content of fruit.

購物時，你可能會看到兩種看起來不同的菠蘿蜜，但它們是同一種水果，一種是成熟的，另一種是未成熟的。未成熟的菠蘿蜜又甜又脆，成熟的菠蘿蜜通常比較軟，吃起來也不甜。你也許還會發(fā)現(xiàn)有罐裝的未成熟的菠蘿蜜售賣。如果你打算做美味飯菜的話，建議選擇未成熟的菠蘿蜜，罐裝的未成熟的菠蘿蜜更容易加工。然而，有時候它是罐裝在鹽水或糖漿里的，所以要確定你買的產(chǎn)品適合做你想要做的菜，并且符合健康飲食的要求?？上У氖?，甜糖漿會嚴重抵消水果的營養(yǎng)成分。