This Breadfruit Salad recipe offers a delightful blend of diced breadfruit, fresh vegetables, and a light dressing, creating a healthy and flavorful dish. Breadfruit, a tropical fruit native to the Pacific Islands, has a starchy texture and mild flavor that complements the crispness of cucumber, the juiciness of tomato, and the savory notes of red onion and cilantro in this salad. The dressing, made with olive oil, lemon juice, and optional honey, adds a tangy and slightly sweet touch.

Historically, breadfruit has been a staple food in many tropical regions, prized for its versatility and nutritional value. It has been cultivated for centuries and plays a significant role in traditional cuisines, showcasing its adaptability in various dishes, including salads like this one. This recipe celebrates the natural flavors of breadfruit and highlights its potential in contemporary, healthy eating.

Ingredients:

- 1 medium-sized breadfruit, peeled and diced

- 1 cucumber, diced

- 1 tomato, diced

- 1/2 red onion, thinly sliced

- 1/4 cup chopped fresh cilantro

- Salt and pepper to taste

Dressing:

- 2 tablespoons olive oil

- 1 tablespoon lemon juice

- 1 teaspoon honey (optional)

- Salt and pepper to taste

Instructions:

1. Boil the diced breadfruit in salted water until tender, about 10-15 minutes. Drain and let it cool.

2. In a large bowl, combine the cooked breadfruit, cucumber, tomato, red onion, and chopped cilantro.

3. In a small bowl, whisk together the olive oil, lemon juice, honey (if using), salt, and pepper to make the dressing.

4. Pour the dressing over the salad and toss gently to coat everything evenly.

5. Taste and adjust seasoning if needed.

6. Serve the breadfruit salad chilled or at room temperature as a refreshing side dish or light meal.

Nutrition Value:

1. Breadfruit (1 medium-sized, peeled and diced):

  - Calories: Approximately 220 kcal

  - Carbohydrates: About 58 grams

  - Protein: Around 2 grams

  - Fat: Negligible

  - Sodium: Less than 5 mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin C, vitamin A, thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9)

  - Minerals: Contains potassium, magnesium, phosphorus, calcium, iron, and zinc

  - Nutritional Benefit: High in fiber, aids digestion, boosts immunity, and supports overall health.

2. Cucumber (1, diced):

  - Calories: Approximately 15 kcal

  - Carbohydrates: About 4 grams

  - Protein: Around 1 gram

  - Fat: Negligible

  - Sodium: Less than 2 mg

  - Cholesterol: None

  - Vitamins: Contains vitamin K, vitamin C, vitamin A, and various B vitamins

  - Minerals: Contains potassium, magnesium, phosphorus, and calcium

  - Nutritional Benefit: Hydrating, supports skin health, aids in weight management, and provides antioxidants.

3. Tomato (1, diced):

  - Calories: Approximately 20 kcal

  - Carbohydrates: About 5 grams

  - Protein: Around 1 gram

  - Fat: Negligible

  - Sodium: Less than 5 mg

  - Cholesterol: None

  - Vitamins: High in vitamin C, vitamin K, vitamin A, and vitamin B6

  - Minerals: Contains potassium, manganese, and folate

  - Nutritional Benefit: Source of antioxidants, supports heart health, boosts immunity, and aids in digestion.

4. Red Onion (1/2, thinly sliced):

  - Calories: Approximately 20 kcal

  - Carbohydrates: About 5 grams

  - Protein: Around 1 gram

  - Fat: Negligible

  - Sodium: Less than 1 mg

  - Cholesterol: None

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Contains potassium and phosphorus

  - Nutritional Benefit: Supports immune function, contains antioxidants, and may have anti-inflammatory properties.

5. Fresh Cilantro (1/4 cup, chopped):

  - Calories: Approximately 1 kcal

  - Carbohydrates: About 0.1 grams

  - Protein: Less than 0.1 grams

  - Fat: Less than 0.1 grams

  - Sodium: Less than 1 mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin K, vitamin A, and vitamin C

  - Minerals: Contains potassium, calcium, and magnesium

  - Nutritional Benefit: Provides antioxidants, supports digestion, and adds flavor without significant calories.

Dressing:

6. Olive Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 28 grams (mostly monounsaturated fats)

  - Sodium: Less than 1 mg

  - Cholesterol: None

  - Vitamins: Contains vitamin E and vitamin K

  - Minerals: Contains small amounts of iron, calcium, and potassium

  - Nutritional Benefit: Source of healthy fats, supports heart health, and provides antioxidants.

7. Lemon Juice (1 tablespoon):

  - Calories: Approximately 4 kcal

  - Carbohydrates: About 1 gram

  - Protein: Less than 0.1 grams

  - Fat: Less than 0.1 grams

  - Sodium: Less than 1 mg

  - Cholesterol: None

  - Vitamins: High in vitamin C and contains small amounts of vitamin B6, vitamin E, and folate

  - Minerals: Contains potassium and small amounts of calcium and magnesium

  - Nutritional Benefit: Source of vitamin C, aids digestion, and adds flavor without significant calories.

8. Honey (1 teaspoon, optional):

  - Calories: Approximately 21 kcal

  - Carbohydrates: About 6 grams (from sugars)

  - Protein: Less than 0.1 grams

  - Fat: Negligible

  - Sodium: Less than 1 mg

  - Cholesterol: None

  - Vitamins: Contains small amounts of vitamin B6, niacin (B3), and folate

  - Minerals: Contains small amounts of calcium, iron, magnesium, phosphorus, potassium, and zinc

  - Nutritional Benefit: Provides natural sweetness, may have antibacterial properties, and can be a source of energy.

Including salt and pepper to taste adds negligible calories, carbohydrates, protein, and fat but can enhance the flavor of the dish.