- Nutritional information table
- How to enjoy the heart of palm
- Grilled heart of palm with pesto sauce
- Heart of au gratin with white sauce
- Price and where to buy
Excellent to add to the salad, with few calories, no cholesterol and a good amount of fiber, the heart of palm is a great option for those who want to lose weight and can be used in the cruise phase of the Dukan diet. It is also a good source of lean protein that helps maintain muscle, being a great ingredient for anyone who is exercising.
The heart of palm, also known as the heart of the palm tree, is the inner part of a palm tree found in Brazil and Costa Rica and can be found in 3 types, juçara, açaí or pupunha but it is usually found in supermarkets in canned jars. glass. Because of this, the sodium concentration present in the heart of palm is high and therefore it should be consumed in moderation by people with high blood pressure.
Nutritional information table
| Nutrients | Quantity in 100 g |
| Energy | 23 calories |
| Protein | 1.8 g |
| Lipids | 0.4 g |
| Carbohydrates | 4.3 g |
| Fibers | 3.2 g |
| Calcium | 58 mg |
| Magnesium | 34 mg |
| Sodium | 622 mcg |
| Vitamin C | 11 mg |
How to enjoy the heart of palm
The heart of palm is easily added to salads, just cut 1 canned heart of palm into slices and add lettuce, tomatoes, olive oil and oregano. Other possibilities are including the heart of palm in a pizza or pasta, for example.
Grilled heart of palm with pesto sauce
Ingredients
- 4 canned hearts of palm1 cup (tea) of basil leaves1 / 4 cup (tea) of unsalted roasted cashews1 / 4 cup (tea) of grated Parmesan cheese1 garlic clove1 / 2 cup (tea) of olive oil and black pepper to taste
Method of preparation
Place the heart of palm in a non-stick frying pan with a drizzle of olive oil until they are golden brown. Turn a few times so that every heart of palm is the same color. Then make the pesto sauce that will sprinkle the heart of palm.
For the pesto sauce, blend the remaining ingredients in a blender until uniform. Arrange the sauce over the grilled hearts of palm and serve.
Heart of au gratin with white sauce
Ingredients
- 1 jar of pickled hearts of palm300 g of cheese plate300 g of smoked turkey breast1 spoon of butter1 cup of milk2 tablespoons of grated parmesan cheese for gratinarsal, black pepper and nutmeg to season
Method of preparation
Wrap each heart of palm in a slice of cheese and turkey breast and place in a dish that can be baked. Drizzle with the white sauce, sprinkle the Parmesan cheese and bake in the oven for 20 minutes or until golden brown and well cooked.
For the white sauce just put the butter and cornstarch in a small pan until the butter is completely melted. Mix with the cornstarch until it forms a paste and then add the milk, stirring constantly until it thickens and becomes uniform. Season with salt, black pepper and nutmeg.
Price and where to buy
A package of 500 grams of canned hearts of palm costs between 20 and 40 reais. Preserved hearts of palm can be found in large supermarkets but to ensure that you are buying a product that does not contribute to the heart of the heart, make sure that the lid contains prints on the top and side and that it is properly sealed with a transparent seal.
This care is important because the Juçara heart of palm is at risk of extinction and that is why its withdrawal is prohibited in Brazil, with only the açaí heart and the pupunha heart of palm that do not die after the palm heart is extracted. These palm trees grow faster and are easier to grow and guarantee safe palm heart exploration and conscious consumption.
