Breadfruit provides health benefits!

by Dr. Lois Englberger

Breadfruit is one of Micronesia's nutrition treasures, rich in energy, which the body needs for warmth, work and play. Breadfruit is also rich in fiber, the part of plants that the body cannot digest. Research has shown that fiber can help diabetes control as it reduces the absorption of glucose (sugar) from the food that is eaten. A study reported in April 2005 at the American Heart Association's 6th Annual Conference in Washington D. C. showed that subjects who increased their fiber intake were able to decrease their levels of total cholesterol, LDL ("bad") cholesterol, and triglycerides, all substances which increase heart risk, whereas the levels of HDL ("good") cholesterol increased (which is a health benefit). Fiber also helps make our intestines and bowels work properly.

It is currently recommended that adults consume 20-35 grams of dietary fiber per day. Two cups of boiled breadfruit at lunch and dinner would provide 25 grams. On the other hand, white rice is very low in fiber content. Two cups of rice at lunch and dinner would provide only 6.8 grams!! If eaten in large quantities, breadfruit can also provide a large proportion of the recommended requirements for vitamin C, thiamin, riboflavin, niacin, phosphorus and iron.

Two Pingelapese breadfruit recipes, Seipwok in Mei and Kemelis, were recently presented in Mand, as a part of the Documentation of the Traditional Food System of Pohnpei project, coordinated by the Island Food Community of Pohnpei. Ihser George presented her dish of Seipwok in Mei on June 9, and Mary Edward brought Kemelis (a delicious rare treat!!) on June 20. So let's try their recipes, eat breadfruit, and enjoy health benefits!

Seipwok in Mei
Ingredients
3-4 breadfruit
2 coconuts, grated

Methods

1. Wash, cut in pieces, and place in a basin of water.
2. Peel, core, and place in a cooking pot.
3. Add plenty of water to the grated coconut and prepare coconut cream, squeezing over breadfruit.
4. Fill the pot with the coconut cream, covering the top of the breadfruit.
5. Boil until done, about 45 minutes to an hour, and serve.

Note: Some add sugar and salt, but this is not needed. For good health they are best to avoid.

Kemelis in Mei
Ingredients
3-5 breadfruit (smooth-skinned breadfruit are best)
3-4 coconuts

Methods

1. Wash, cut in pieces, and place in a basin of water.
2. Peel, core, and place in a cooking pot.
3. Add water and boil until done, about 45 minutes to an hour.
4. Remove a portion of the breadfruit and pound while still hot (the remaining breadfruit should be left to continue cooking to remain hot, this keeps it sticky and holds the balls together).
5. Roll in freshly grated coconut, making balls of about 2 inches in diameter, and serve.

Note: Some add sugar and salt, but this is not needed. For good health they are best to avoid.