I have frequently seen the ingredient 'heart of palm' listed in salads when I go out or served with the vegetables on my plate, but I have just recently taken an interest in Heart of Palm when I heard about it being used as a pasta alternative (which I need to try). Heart of Palm come from a specific variety of palm tree and have been used as a vegan meat replacement. Their both creamy and crunchy texture contains a flavor profile close to artichokes.
- Heart of palms is rich in antioxidants. They may reduce your risk of certain conditions like cancer, diabetes, and heart disease.
- Heart of palm may aid in weight loss since it contains minimal amount of fat and only 36 calories for a 3.5 ounce serving. In addition, since there is so much water and fiber in the food, they promote a feeling of fullness, making you eat less.
- Since it is so low in carbs, heart of palm can be included on the keto diet.
- Heart of Palm is also a great source of potassium which can lower and regulate blood pressure.
Recipes:
Heart of Palm Calamari (Itdoesnttastelikechicken.com)
- ½ cup all-purpose flour
- ¼ cup cornstarch
- ½ teaspoon salt (plus more for garnish)
- ½ teaspoon garlic powder
- oil for frying
- 1 398ml can heart of palm, drained, cut into 1" pieces, rings separated
In a medium bowl, mix together the flour, cornstarch, salt, and garlic powder.
Cover the bottom of a skillet with about ¼ inch of oil and put over medium-high heat. When the oil is hot, take a handful of heart of palm rings (which should still be wet from draining). Dredge the rings in the flour mixture shaking off the excess, and carefully drop them into the hot oil. Repeat with the remaining heart of palm. You may need to do this in batches so your pan isn't too crowded. Fry turning the pieces until they are lightly golden all over. Drain on paper towel. Serve hot garnishing as desired.
Cucumber Salad with Hearts of Palm (Sandravalvassori.com)
- 1 large English cucumber, peeld and sliced
- 1 14-oz can hearts of palm, drained and sliced ½ inch thick
- 1 small shallot, thinly sliced or ¼ red onion, thinly sliced
- 4 Tablespoons apple cider vinegar
- 2 tablespoons extra virgin olive oil
- ½ teaspoon kosher salt
- freshly cracked pepper to taste
Place the cucumbers, hearts of palm and shallots in a medium-sized, shallow bowl. Drizzle the vinegar and olive oil over the vegetables. Season with ½ teaspoon salt and freshly cracked pepper to taste. Toss gently, taste and add more vinegar or olive oil to taste. Keep in mind It should be heavier on the vinegar than the oil.
Hearts of Palm Ceviche (Washingtonpost.com)
One (14-ounce) can hearts of palm, drained
1/2 cup fresh lemon juice from about 2 to 3 lemons
1/4 cup extra-virgin olive oil
1 teaspoon fine sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
1 globe tomato, stemmed, cored and diced (1 cup)
Flesh of 1 Hass avocado, diced
1 medium Persian cucumber, peeled and diced (1 1/2 cups)
1/2 jalapeño chile pepper, stemmed and finely chopped
1 small bunch fresh cilantro, finely chopped (1 cup)
1 teaspoon black sesame seeds, for garnish (optional)
Tortilla chips or tostadas, for serving
Cut the palm spears into 1/2-inch slices. (Some of the pieces will separate into rings; that’s okay.) Add to a medium bowl, along with the lemon juice, olive oil, salt and pepper, and toss to combine. Taste, and season with more salt if needed; it should taste a little too salty, but will balance out once you add the other ingredients. Cover and refrigerate for at least 30 minutes and up to 2 hours.
Add the tomato, avocado, cucumber, jalapeño and cilantro to the bowl with the hearts of palm and, using a spatula or your clean hands, carefully fold the mixture to combine, trying to keep the hearts of palm from breaking. Taste, and season with more salt, if needed.
Transfer to a serving platter or bowl, top with the black sesame seeds, if using, and serve with chips or tostadas.
