Hearts of Palm come from the inner core of certain palm trees and are considered a delicacy in many parts of the world. With only 25 calories per 1/3 cup (83g) serving, Hearts of Palm are a low-calorie and nutrient-dense food option.
Hearts of Palm are a good source of fiber, vitamin C, and folate, making them a great addition to any diet. They are also low in fat and sodium.
In this article, we'll take a closer look at the history, nutritional value, health benefits, and different ways to cook with Hearts of Palm.
What are Hearts of Palm?
Hearts of Palm are the edible inner core of certain palm trees. They are harvested by cutting down the tree and removing the fibrous exterior until the edible inner layer is reached. Hearts of Palm have a delicate flavor and a crunchy texture that make them a popular ingredient in salads and other dishes. In many parts of the world, Hearts of Palm are considered a delicacy and are often reserved for special occasions.
History of Hearts of Palm
Hearts of Palm have been a popular food source in South and Central America for thousands of years. The indigenous people of the region used Hearts of Palm for both food and medicine. In the United States, Hearts of Palm gained popularity in the early 1900s as a luxury food item. They were often served in high-end restaurants and were considered a delicacy. Today, Hearts of Palm are widely available and can be found in many grocery stores and online retailers.
Nutritional Value of Hearts of Palm: Macronutrients
Hearts of Palm are low in calories and fat, making them a great option for those looking to maintain a healthy weight. One 1/3 cup (83g) serving of Hearts of Palm contains: Calories: 25 Fat: 0.2g
Nutritional Value of Hearts of Palm: Micronutrients
Hearts of Palm are also a good source of several important micronutrients. One 1/3 cup (83g) serving of Hearts of Palm contains: Fiber: 3g Vitamin C: 25% of the Daily Value
Health Benefits of Hearts of Palm
Hearts of Palm offer several health benefits, including: 1. Improved digestion: The fiber in Hearts of Palm can help promote regular bowel movements and prevent constipation. 2. Reduced risk of chronic disease: The vitamin C and folate in Hearts of Palm can help boost the immune system and reduce the risk of chronic diseases, such as heart disease and cancer.
How to Cook Hearts of Palm: Recipes
Hearts of Palm can be used in a variety of dishes, from salads to pastas. Here are a few recipe ideas to try:
Hearts of Palm Salad Recipe
Ingredients: - 1/3 cup (83g) Hearts of Palm - Mixed greens, cherry tomatoes, cucumber, red onion, and your favorite salad dressing.
Hearts of Palm Dip Recipe
Ingredients: - 1/3 cup (83g) Hearts of Palm - 1/2 cup plain Greek yogurt, 1/4 cup chopped spinach, 1/4 cup chopped artichoke hearts, 1/4 cup shredded mozzarella cheese, salt and pepper to taste.
Hearts of Palm Pasta Recipe
Ingredients: - 1/3 cup (83g) Hearts of Palm - Cooked pasta, diced tomatoes, garlic, olive oil, and grated Parmesan cheese.
Where to buy Hearts of Palm
Hearts of Palm can be found in many grocery stores and online retailers. Look for them in the canned vegetables section or in the specialty foods aisle. Some popular online retailers that sell Hearts of Palm include Amazon, Jet, and Thrive Market.
5 FAQs About Hearts of Palm
1. What Are Hearts of Palm?
Hearts of palm are a vegetable harvested from the inner core of various species of palm trees. They're cylindrical in shape, have a tender texture, and a delicate, slightly sweet flavor that pairs well with a wide variety of dishes.
2. Are Hearts of Palm Nutritious?
Yes, hearts of palm are a nutritious vegetable. They're low in calories, high in fiber, and contain essential vitamins and minerals like potassium, Vitamin C, and calcium. Additionally, they're a good source of antioxidants and have anti-inflammatory properties that may aid in overall health.
3. How Do You Use Hearts of Palm?
Hearts of palm can be used in a variety of dishes, both as a meat substitute or as an addition to other dishes. They can be eaten raw in salads, sautéed as a side dish, or used in vegan/vegetarian versions of dishes like crab cakes or ceviche. They also add a delicious crunch to wraps and sandwiches.
4. How Do You Store Hearts of Palm?
Hearts of palm can come in cans or jars and can be stored for several months in a cool, dry place until opened. Once opened, any unused portion should be transferred to an airtight container and kept refrigerated. They can last for up to a week in the fridge.
5. Are Hearts of Palm Eco-Friendly?
Yes, hearts of palm are considered a sustainable crop. Unlike other popular crops, like soy and corn, that require large areas of land to grow, hearts of palm can be harvested from the same palm trees year after year. The process of harvesting doesn't kill the tree, making it an eco-friendly option for plant-based food lovers.