Breadfruit: Gluten-Free Island Staple Rich in Complex Carbs and Fiber

Breadfruit (*Artocarpus altilis*) is a large, green, bumpy tropical fruit related to jackfruit. When cooked, its creamy, potato-like flesh becomes mildly sweet and is used as a staple across Pacific and Caribbean cuisines.

Naturally **gluten-free** and satisfying: - **Complex carbs & fiber** for steady energy and fullness - **Vitamin C** for antioxidant and immune support - Small amounts of **B vitamins**, **magnesium** and **potassium** - Low in fat; protein present in modest amounts

- **Sustained energy:** Starch and fiber support stable blood sugar when paired with protein/fat - **Gut health:** Fiber supports regularity and a healthy microbiome - **Nutrient density:** Vitamin C and minerals add micronutrient value to meals - **Gluten-free base:** Useful alternative to wheat for diverse dishes

As a high-carb food, large portions may spike glucose for sensitive individuals—serve with protein, vegetables and healthy fats. Rare latex-fruit cross-sensitivities may occur in those with latex allergy.

Peel and core, then **boil, steam, bake, roast or fry**. Mash like potatoes, cube for stews, slice for oven fries, or dry into flour for **flatbreads and pancakes**. Unripe fruit is savory; riper fruit is slightly sweet.

Breadfruit is a versatile, naturally gluten-free staple delivering fiber and complex carbs—great for hearty, nourishing meals.