Updated: May 12, 2019
An amazing wholesome, nutritious and delicious meat free dish that will be sure to impress your guests the next time you entertain!
This is a unique recipe that is going to be sure to impress, it’s incredibly tasty, nutritious, delicious and relatively easy to make! Chef Bernie lived in the caribbean for close to 10 years and the flavours in this dish were inspired there. One of the added benefits of this recipe is that you are going to save a lot of calories using Jackfruit instead of actual pork so you can enjoy even more!
Below are the ingredients; the only one that might be challenging to find is ironically the start of the dish, green Jackfruit. You can usually find this canned in the Asian aisle at most grocery stores, almost all specialty Asian stores carry it as well.
1 cup of drained loosely cut green Jackfruit (canned)
4 tbsp ketchup
2 tbsp brown sugar
1tbs jerk spice
2 tbsp soy sauce
2 tbsp of smoked paprika
¼ Charred and cut pineapple pineapple
1 red onion
¼ bunch fresh roughly chopped cilantro
one fresh lime
¼ cup olive oil
¼ fresh red pepper finely chopped.
¼ of white Cabbage, thinly sliced
¼ bunch roughly chopped cilantro
½ thinly sliced red pepper
2 tbsp of dijon mustard
¼ cup olive oil
¼ cup apple cider vinegar
1 shredded carrot
2 frozen bananas
½ Coconut Milk
shredded toasted coconut for garnish
Apple & Mango Drink
1 ripe mango
2 cups of water.
1 medium size plantain
You are first going to start with the start of the dish, the meatless pulled pork. Take 1 cup of drained loosley cut green jackfruit put it into a medium size pot. Now for the homemade BBQ sauce, take 4 tbsp ketchup, 2 tbsp brown sugar, 1tbs jerk spice, 2 tbsp soy sauce, 2 tbsp of smoked paprika, pinch salt, pinch pepper, fresh thyme and mix it in. Once that’s done, give it a taste to see if there is anything else you would like to add, slowly simmer for 15 min.
Now that the “pork” is simmering (make sure you check it so it doesn’t burn…!), get the grill going as it’s time to char the pineapple. Take half a pineapple, cut medium size slices and then cut those in half, you can leave in the core as the BBQ will make it tender. Rub on a bit of olive oil and for an extra punch, a little bit of brown sugar.
Take the pineapple and cut it into small cubes. Take ½ red onion and finely chop it, take ¼ of a red pepper, thinley slice it. Now take ¼ bunch of cilantro and roughly chop it. Mix everything together, lastly add in a pinch of salt, pinch of peper, ¼ cup of olive oil and squeeze in one fresh lime. Mix everything together and there you go, your own homemade salsa!
This is a low calorie, egg free coleslaw and it’s incredibly tasty for how simple it is!
Take one head of cabbage and cut out a quarter of it, now thinly slice it. Take ½ red onion and thinly slice it. Take ¼ bunch of chopped cilantro, ½ thinly sliced red pepper, 2 tbsp of dijon mustard, ¼ cup olive oil, ¼ cup apple cider vinegar, 1 shredded carrot, pinch of sea salt, pinch of black pepper and add everything in. Mix it together and it’s literally that easy.
To bring the entire meal together, it’s time for the plantains! Peel the plantain, cut into 1” slices and fry in olive oil until crispy brown. It’s really that easy and a great carb source, these are very popular in the caribbean!
Dessert time! If you compare this dessert to ice-cream, it’s one of the biggest calorie hacks as it taste just as good (if not better!), is made with simple ingredients and has actual nutrition. One thing to note is you will need a decent mixer / blender!
Take the 2 frozen bananas and ½ Coconut Milk, blend everything together! Put it into two bowls, take some shredded toasted coconut for garnish and your done. It’s really that simply, be sure to enjoy it right away as it will melt.
Now time for an easy, nutritious and delicious drink. Take 1 apple,1 ripe mango, 2 cups of cold water and blend everything together, serve!
There you go, just like that, dinner is ready!
We really hope you enjoyed the recipe and most of all the meal! If you have any feedback or comments, good or bad, please let us know as we welcome all feedback. From the both of us remember to be positive, live with purpose and eat nutritious and delicious wholesome plant based foods!