Jackfruit – The Way to my Heart (3 ways to enjoy)

Jackfruit Sorbet for Desert

Jackfruit Sorbet for Desert

Next to Julie Mangoes, Jackfruit is my favorite fruit and the way to my heart. Current suitor or future suitors, my heart can be yours for a ripe Jackfruit and I prefer one over flowers and chocolate on any valentines day! I love the bright yellow color and the perfumed, sweet and succulent pegs.

Jackfruit pegs eaten as a snack

Jackfruit pegs eaten as a snack

Jackfruit is eaten as a snack in Jamaica by plucking the pegs out of the sliced fruit however it is not used in cooking except by a few who will boil the seeds on a day when food is short. I have eaten it in a stew in a Philippine Restaurant and I wished this king fruit got the the attention it deserves in Jamaican cooking.

One downside of living in America is that I don’t get to  eat this fruit often but every once in a while I will stop by the Asian grocery store and they will have it.

I recently found some at the Vietnamese store and I decided to try to use it to make some dessert (well mostly because I bought too much) 🙂



Simple Jackfruit Sorbet


1 cup Jackfruit pegs (with seeds removed)

2 Cups Ice

1/4 Cup Coconut Milk

Sugar to taste (optional)

Berries or mint for garnish



Blend Ingredients together in Blender.

Blend Ingredients together

Blend Ingredients together

Scoop into a bowl and serve immediately and enjoy




Jackfruit Smoothie

I kept the ingredients in this dish simple since I wanted to preserve the color and flavor of the jackfruit

6 large jackfruit pegs

1/4 TBSP fresh ginger

1/4 Cup Ice

1/4 Cup Water

Blend all ingredients together





RunDung – Coconut Stew

Run Dung or dip and fall back is a tasty dish your great grandmother or grandmother from the country makes.  It is a hearty dish, filling and rich with good fats, vitamins and minerals. Apart from being nutritious rundung is “poor mans” food that formed a major part of the diets of old time rural Jamaicans. All the ingredients can usually be found growing in the yards of many rural homes. As a matter of fact there is even a folk song about this tasty stew called “dip and fall back”. Based on the song after the war when everything was scarce a man was experimenting and came up with the dip.

Listen to it on youtube

Recently I realized I hadn’t had this dish in over 15 years and I couldn’t find a restaurant in the USA or Jamaica that served it. I tried to make it with canned coconut milk but that turned out to be an epic fail so I set out to make it the way my ancestors did….. well almost.

Let me pause here to say that is a true labor of love. This dish took me about 1.5 hours to make but the taste is so heavenly. It also involves making coconut milk, coconut cream which is the base recipe for coconut oil. The coconut Milk/Cream produced is very rich and creamy compared to that purchased in a can. With this in mind you can make a big batch of coconut milk/ cream to be used for thai curries, rundung, pina coladas, coconut pancakes and even coconut milk for cereals.


Coconuts, Onion, thyme, Escallion, pepper, garlic

Coconuts, Onion, thyme, Escallion, pepper, garlic

  • 2 dry Coconuts
  • 3 Cloves Garlic crushed
  • 2 stalks green onions
  • 1 Habanero Pepper (optional)
  • ¼ lb saltfish (soaked overnight, rinsed, deboned and chopped in small pieces)
  • 2 Sprigs fresh thyme
  • ¼ teaspoon grated ginger
  • 1 tsp curry powder
  • Water to cover coconut in blender

Specialty Tools

  • Coconut Kernel Remover or dinner knife
  • High powered blender (I use a vitamix) or a regular greater
  • Cheese Cloth for straining or a fine mesh strainer
  • Hammer for breaking coconut (a rock can be used for this as well)


  1. Break Coconut with hammer (save water for drinking, its packed with potassium)
  2. Use dinner knife or kernel remover to remove kernel by lodging knife blade between white kernel and hull. Rock knife and forth until kernel pops out. Blade MUST be DULL or you could slice your hand

Remove Coconut Kernel from Shell

3. Wash coconut pieces to remove any hull debris

Wash coconut after removing from shell

Washing Coconut

4. Chop coconut into small pieces

Chop Coconut kernel in small peices

Chopped Coconut. Round tool is coconut kernel remover

5. Add to blender and cover with water. Blend on high speed for  3-5 minutes

Blend Chopped Coconut

Blend Chopped Coconut and Water

6. Strain blended mixture with a cheese cloth and retain milk produced. This is coconut milk/ coconut cream. Use this in any recipe requiring these ingredients

Blended Coconut

Blended Coconut and Water Mixture

Strain Blended Coconut with a Cheese Cloth

Straining Coconut with a cheese cloth to make coconut milk/Cream

7. Add milk to pot and boil until thick and creamy (about 25 minutes)

Allow coconut milk to boil until thick and creamy

Coconut Milk Cream in pot

8. Add all spices listed above along with the saltfish

9. Cook for another 10 minutes

10.Serve and enjoy


The final Dish


 Other ways to enjoy

Fried Breadfruit and Rundung with Soursop Kale Smoothie

As a sauce for chicken wings


 Until next time

Jamaican Girl




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Bacon and Egg Muffin – Paleo




I love eggs and eat a lot of them so I am always looking for ways to give them a little oomph. I will admit I had something similar to this at whole foods and decided to recreate it at home for a fraction of the cost. This recipe is simple, requires little prep time but is quite sophisticated.



6 eggs (choose antibiotic free and cage free) or a carton of egg whites

6 Slices Canadian Bacon

Black pepper to taste

Parsley for Garnish (Optional)

1 TBSP Coconut Oil.



Preheat Oven to 350 F.

1.Dip Barbecue brush in melted coconut oil and grease muffin tins.

Grease pans easily

Place 1 slice Canadian bacon at bottom of each muffin holder in tin. (It won’t fit perfectly)

Crack an egg (or pour eggwhite) on top of bacon

Eggs over canadian bacon

Place in preheated oven for 20 minutes. (Longer for harder Eggs).

Remove from Oven. Egg muffins should easily pop out of tin with the help of a knife.

Add blackpepper to taste.

Garnish with parsley and serve warm.