Wednesday We Eat Vegan!! 23 June 2021

Brenda is the in US this week, so I got to do Wednesday We Eat Vegan!! So excited!! I chose a Jackfruit Pulled Pork Sandwich. I combined two recipes as I wanted to make my own bbq sauce which was super easy to do. I prefer my bbq sauce to be on the spicy versus sweet, store bought usually has lots of sugar.

What is Jackfruit?

Jackfruit is an exotic fruit grown in tropical regions of the world, native to South India. Jackfruit is one of the largest fruits in the world and has a spiky outer skin and is green or yellow in color.

Ripe jackfruit, on the other hand, has a sweet flavor. The taste is similar to other tropical fruits like mango or pineapple and makes a great addition to smoothies.

Macaque monkeys love jackfruit however, they do not have the keen sense of smell to know when they are ripe so they rely on giant squirrels for this. Check out this video on this, interesting and cute.

I made a slaw that is so good and super easy to make, again, made it with less sugar than the recipe. In addition to slaw you can add more condiments such as pickles, jalapenos, pickled onions or other of your favorites.

This recipe is super easy and delicious, I hope those who have never tried Jackfruit to give it a try!

Happy Clean Summer Everyone!!


*Jackfruit Pulled Pork*


· 2 (14 oz. cans) green jackfruit, drained

· 1 tablespoon olive oil

· 1/2 yellow onion, chopped

· 1/2 teaspoon chili powder

· 1/2 teaspoon paprika

· 1/4 cup tomato paste (no salt added)

· 1/4 cup apple cider vinegar

· 1/4 cup maple syrup

· 1 teaspoon spicy brown mustard

· 1/4 teaspoon salt

Optional add-ins

· pinch of cayenne pepper (for a spicy BBQ sauce)

· pinch of smoked paprika (for a smoky BBQ sauce)

· 1 teaspoon blackstrap molasses (for a richer BBQ sauce)

· 1 to 2 garlic cloves, minced (sauté with onion, if desired)


1. Drain the 2 cans of jackfruit into a large mesh strainer and rinse them under running water. While the jackfruit is still in the strainer, use your fingers to "shred" the jackfruit into strands that resemble shredded meat. Rinse it again to remove any remaining brine, then set aside.

2. Heat the olive oil in a large skillet over medium-high heat, then sauté the onion until it starts to soften, about 5 minutes. Add in the chili powder and paprika, and sauté again for 30 seconds. I highly recommend adding more spices for hotness as the jackfruit is already sweet.

3. Add in the tomato paste, vinegar, maple syrup, mustard, and salt and stir well to combine. You may want to add up to 1/4 cup of water at this point, to help the sauce come together and not stick to the pan.

4. Add in the jackfruit and stir well to get every piece coated with the sauce. Stir until heated through and taste a piece to see if you need to adjust the seasoning. At this point, you can add more salt, extra optional spices for more heat or smoky flavor, or an extra splash of maple syrup if you prefer sweeter barbecue sauce.

*Classic Vegan Slaw*


· 5 cups coleslaw mix with white cabbage, red cabbage and carrots

· ½ cup vegan mayo

· 2 tablespoons granulated sugar (I put a little less)

· 2 tablespoons apple cider vinegar

· ¼ teaspoon salt

· ¼ teaspoon pepper

· ¼ teaspoon celery seed


1. Add the vegan mayo, granulated sugar, apple cider vinegar, salt and celery seed to a large mixing bowl and whisk together until fully combined.

2. Add in the coleslaw mix and stir well.

Assembly Instructions

I like my buns warm and toasted, I usually lightly spread butter on my buns then put in the oven on broil to have toasted buns.

Serve the jackfruit pulled pork on a bun top with slaw, add additional condiments to your liking. Enjoy, so yummy!!

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