Wellness For The Family: World Vegan Day

When it’s world vegan day, it’s fun try try making vegan food.

Registered Dietitian Grace Derocha, with Blue Cross Blue Shield of Michigan, takes us on a food journey with absolutely amazing loaded sweet potato fries!

See the recipe below, or learn more about the #MIKidsCan Turkey Day VIP Sweepstakes with Blue Cross Blue Shield of Michigan and the Detroit Lions.

Loaded Sweet Potato Fries with Slow Cooker BBQ Jackfruit and Apple Slaw


 Slow Cooker BBQ Jackfruit

  • 2 20 oz cans Young Green Jackfruit in brine rinsed and drained (do NOT get yellow or ripe jackfruit in syrup)
  • 1 can of black beans, drained and rinsed
  • ½ cup ketchup
  • ½ cup brown sugar
  • ½ cup vegetable broth
  • ½ cup chopped red onion
  • 3 cloves garlic, minced
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp liquid smoke
  • 1/2 tsp ground cayenne/red pepper
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1 tablespoons olive oil

 Apple Slaw

  • 1/4 head of red cabbage thinly shredded
  • 1 tart apple, like granny smith, cut into thin matchsticks
  • 1 large carrot, grated
  • 1/3 cup sherry vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard

Sweet Potato Fries

  • 2 medium sweet potatoes, peeled and chopped into fries
  • olive oil spray
  • a few dashes of smoked paprika
  • salt and pepper to taste

Optional garnishes

  • Avocado
  • Green onion, diced
  • Vegan ranch dressing


Slow Cooker BBQ Jackfruit

  1. Spray slow cooker or use slow cooker liner in base of slow cooker. Place jackfruit and black beans in slow cooker.
  2. Combine the rest of the ingredients for the sauce and pour over the jackfruit.
  3. Cook on low for 2-3 hours. Shred BBQ jackfruit. Keep warm.
  4. Serve as a sandwich or on top of sweet potato fries, salad or alone. Enjoy!

Apple Slaw

  1. Combine all apple slaw ingredients while BBQ jackfruit is cooking.
  2. Once ingredients are fully combined, let sit in the refrigerator for an hour before serving.
  3. Enjoy alone or on top of sweet potato fries.

Sweet Potato Fries

  1. Place one rack at the very top of the oven and one in the middle.
  2. Preheat the oven to 425 F and line a baking sheet with parchment paper
  3. Spread the fries out on the prepared sheet and spray with olive oil. Top with paprika, salt, and pepper. Toss until combined.
  4. Place the sheet on the top rack of the oven and bake for 25 minutes, tossing once halfway through to ensure even cooking.

Serve and Enjoy

  1. Place warm sweet potato fries on plate. Next cover fries with BBQ jackfruit and apple slaw.
  2. Add optional garnishes before serving, if desired. Enjoy!

For more recipes and health and wellness tips, visit AHealthierMichigan.org.

Categories: the four, Wellness for the Family