Ackee is a tropical fruit native to West Africa. It is the national fruit of Jamaica and is known for its unique appearance and creamy texture when cooked.

Why is fresh ackee illegal in the United States?

Unripe ackee contains high-level amounts of a toxin, hypoglycin A. Exposure to this toxin can result in vomiting, hypoglycemia, weakness, coma, and even death. Once the fruit fully ripens, the level of hypoglycin A toxin diminishes to "negligible" levels. However, the rind and seeds still have high levels of this toxin and should not be eaten. The FDA monitors canned and frozen ackee . Approved suppliers are put on a Green List of importers allowed to ship canned and frozen ackee to the United States.

What does ackee taste like?

It's reminiscent of an avocado, another fruit high in healthy plant fats, but with a soft, subtle, savory, and nutty flavor. Ackee has a creamy texture and takes on the flavors of the seasonings and other ingredients it is cooked with. It looks like scrambled eggs on the plate. Check out this taste test conducted by a writer for The Paris Review .

Ackee is rich in omega-six fatty acids, a healthy plant fat. Ackee also contains niacin, Vitamins A and C, potassium, iron, protein, and fiber.

Vegan Ackee

Description

This Vegan Ackee dinner is an example of honoring cultural heritage while maintaining a whole food, plant-based nutrition plan. This healthy and satisfying meal is gluten-free, oil-free, and loaded with flavor.

Ingredients

Units Scale

Ackee

1 can of ackee
1 small onion thinly sliced
1 medium tomato chopped
1 sweet bell pepper thinly sliced. (optional half green half red/or yellow)
2 scallions (green onion) chopped
1/4 to 1/2 scotch bonnet pepper (seed removed) or 1/2 to 1 teaspoon of scotch bonnet pepper sauce
3/4 cup low sodium vegetable broth, separated
4 cloves of garlic minced
3 stalks of fresh thyme stems removed
Black pepper to taste
1/4 to 1/2 avocado (optional)

Quinoa

1 cup quinoa (or brown or red rice)
2 cups water

Plantain

1 plantain, peeled and sliced

Spinach

2 Tbsp vegetable broth or water
3 cloves garlic, minced
1 pound fresh spinach (2 large bunches)

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Instructions

Ackee

Open the ackee can and pour it into a strainer. Lightly rinse for a few seconds with water and let drain.

Pour ¼ cup of vegetable broth into the pan to sauté onions, garlic, and thyme until the onion is soft and translucent.

Add the tomato, sweet peppers, scotch bonnet, scallions and cook for about 3-4 minutes; add more vegetable broth as needed.

Add ackee to the pan and add a little more veggie broth to give it a little moisture.

Stir the ackee VERY GENTLY, may only with about a few stirs.

Turn down the pot to low and let simmer for about 5 minutes with minimal stirring; add a little veggie broth if getting dry.

Remove from stove, sprinkle with black pepper and salt (optional) to taste.

Quinoa

In a medium pot, bring 2 cups of water and 1 cup quinoa to a boil. Reduce heat, cover, and simmer until the water is absorbed by the quinoa (about 15 minutes). Turn off heat, let sit it for 2 to 3 minutes, and fluff with a fork.

Plantain

See Perfect One-Ingredient Plantain

Spinach

Preheat a large skillet over medium heat. Add minced garlic and 2 tablespoons vegetable broth or water to keep the garlic from sticking to the pan—cook for a minute. Add fresh spinach, cover, and cook for 3 to 5 minutes until spinach is wilted.

Notes

EQUIPMENT / SUPPLIES

Knife
Cutting board
Can opener
Strainer
Measuring cup
Measuring spoons
Saute pan
Medium pot with lid

Prep Time: 40 minutes
Cook Time: 40 minutes
Category: Lunch/Dinner Entrée
Method: Stovetop
Cuisine: Caribbean