Hearts of palm are the delicate white stalks harvested from the inner cores of palm trees. The tender veggies have been consumed in Central and South America for thousands of years, dating back to Mayan times, and in recent decades have become more widely available around the globe. Read on to learn more about hearts of palm and how you can incorporate them into your diet.
Harvesting
Hearts of palm are palm trees’ terminal buds—the youngest leaf shoots, found at the very center of the stem, once the outer husks have been removed. Many hearts of palm sold in the U.S. come from palmettos, which are small palm trees that grow in Florida. They’re also harvested from some palm species found in Brazil and other areas of Central and South America.
In many cases, trees are cut down in order to harvest the hearts, or terminal buds, which makes hearts of palm not a favorite of conservationists. However, some growers use species that have multiple stems so a plant is able to continue growing even after one stem has been cut. Once the edible heart is removed, it’s cut into cylinders, and, if not sold fresh, it is jarred or canned in brine or water for preservation. Due to the labor-intensive harvesting process, hearts of palm are often expensive.
Taste
The smooth, ivory white cylinders have a velvety and layered flesh, similar to white asparagus. Their taste can be compared to that of white asparagus and artichoke hearts, and bamboo shoots are also frequently mentioned for taste comparison. Bamboo shoots have a stronger taste and more fibrous texture, while hearts of palm are milder and softer.
Where to Find Them
The entire palm heart, typically weighing 2 to 3 pounds, is sometimes sold fresh in the United States. However, canned, jarred, or bagged hearts of palm, which have been stripped of their tough husks and cut into smaller pieces, are the most common way to find them sold in supermarkets. Look for them alongside other canned vegetables or in the “International” aisle.
With an upsurge in interest in plant-based and gluten-free foods, hearts of palm are now available finely chopped into rice form or spiralized into pasta, which you’ll typically find in the frozen section.
Hearts of palm make for a great addition to one’s diet for variety and nutritional value. Since they are naturally low in calories and high in water and fiber, hearts of palm are great for weight management. A 100-gram serving of the non-starchy vegetable has just under 40 calories, with 4 grams of fiber and 4 grams of protein, as well as small amounts of minerals including iron and manganese.
How to Eat Hearts of Palm
Hearts of palm’s mild flavor and tender-yet-firm texture make it a versatile ingredient for a wide variety of uses. One of the most common ways it’s eaten is sliced into coins and tossed into salads. A plate of cut hearts of palm combined with artichoke hearts, roasted red peppers, and a few olives makes a great appetizer. Diced hearts of palm can form the base of plant-based “crab” cakes or faux tuna salad, or added to homemade veggie-burger patties.
If using canned or jarred hearts of palm, simply rinse them and cut the cylinders crosswise into small rings. After rinsing, they can be eaten straight on their own as a snack, added to salads, or used in recipes (see below). If using spiralized hearts of palm in place of pasta, simply rinse the “pasta” and combine with desired sauce and other vegetables; then heat in a pan and serve.
Recipes to Try
Not sure where to start? Try one of these delicious hearts of palm recipes from Forks Over Knives.
Potato salad or pasta salad? Why choose? This hearty, creamy salad from Chef Darshana Thacker brings together the best of two summery sides, with hearts of palm adding extra texture.
Hearts of palm is a vegetable that's high in protein and fiber and low in fat and sugar. It may provide health benefits such as repairing tissue, keeping your heart healthy, and boosting brain function. Heart of palm is typically sold canned, so be sure to keep a close eye on how much sodium you're eating.
Hearts are palm isn't known as a common allergen, but food allergies can sometimes occur with unexpected foods. 10 Possible symptoms include hives, shortness of breath, dizziness, weak pulse, or trouble swallowing. If you suspect an allergy to hearts of palm, see an allergist for testing and evaluation.
What can I substitute for heart of palm? Because it is often used as a texture comparison, you can try substituting artichoke hearts for heart of palm. Artichoke hearts are also creamy and meaty in texture and can make a great meat substitute.
Major local names for heart of palm include palm cabbage or palmetto in Florida and Trinidad; palmito in South and Central America; ubod in the Philippines; củ hủ dừa in Vietnam; cœur de palmier in French; corazón de palma or col de palma in Spanish; coração de palma or palmito in Portuguese; and cuore di palma in ...
While it is one of the few vegetables with high protein content, heart of palm may not have enough protein to meet a person's dietary needs. A person may need to add other protein sources to their diet.
Along with its cardiovascular benefits, the fiber in hearts of palm can also help keep your blood sugar levels down. Non-starchy vegetables play a key role in the management of certain diseases such as diabetes. Hearts of palm can also help lower the risk of developing iron deficiency anemia.
Harvesting the core from a palm tree with only one stalk means the entire plant dies, leading to deforestation and destructive monocultures. In some cases, species of palm trees are reaching near extinction.
Fresh hearts of palm are a rare find in most grocery stores. They are extremely perishable when fresh and cost more than $15 per pound. The arduous procedure for harvesting them is a contributing factor to the high cost of the fresh produce.
Hearts of palm are low in fat, carbohydrates, and calories, and they boast many minerals, including potassium and iron. They also include a healthy dose of fiber, and contain plant compounds like polyphenol antioxidants, which reduce inflammation, among other health benefits.
If using canned or jarred hearts of palm, simply rinse them and cut the cylinders crosswise into small rings. After rinsing, they can be eaten straight on their own as a snack, added to salads, or used in recipes (see below).
They are high in soluble and insoluble fiber, vitamins, minerals and nutrients like iron and protein. They are also low in sugar, low sodium, and cholesterol free. No wonder they are so highly recommended for a heart-healthy diet.
For our latest non-traditional noodle, we've taken a break from the legumes and alternate grains and gone for something we think is truly unique: Trader Joe's Hearts of Palm Pasta!
Heart of palm is a white vegetable harvested from palm trees. Common in salads and dips, it's also a popular vegan meat replacement. Its rich supply of minerals and antioxidants offers several potential health benefits, such as disease prevention and weight loss.
Fresh hearts of palm should be refrigerated immediately. Unused, tightly sealed portions can be stored for up to 2 weeks. Store cans or jars out of sunlight at room temperature. Once opened, use within 1 week.
Hearts of palm are incredibly versatile and appear in dishes ranging from salads to pastas and dips. They can be crunchy or creamy, depending on how they're prepared. Their high protein content makes them a suitable ingredient in vegan and vegetarian dishes, and they've even been crafted into a pasta alternative.
The heart in hand motif loses its specific Christian meaning and comes to signify charity, friendship, love, benevolence, sentiment–much more general concepts. The Odd Fellows emblem appears not only on signs and banners, but on a myriad of more mundane items, including tools and flyswatters.
Carbs and diets aside, hearts of palm noodles can be a nutritious and yummy addition to a meal for a lot of different kinds of eaters, as Naar explains. So, whether or not you're trying to eat fewer carbs or more veggies or none of the above, don't hesitate to give hearts of palm noodles a try.
Fresh out of the can (you can eat them raw or cooked), hearts of palm have a slightly nutty, vegetal, and overall neutral flavor. They look a bit like logs of Korean rice cakes or strangely smooth mozzarella sticks, and appear quite firm but are tender-crisp in texture.
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