![]() ![]() To get to the edible part, the crown of the tree trunk is cut down-but not the entire tree. Many types of palms produce a soft vegetable core that becomes what we know of as hearts of palm. Do yourself a delicious favor and keep a can or two in your pantry to add an easy burst of flavor to your next dish.Hearts of palm grows commercially in the U.S., but much of what we eat comes from South America, and Ecuador is a top exporter. Though hearts of palm are tucked on grocery store shelves among the other canned vegetables, they pack a tang, a crunch, versatility and a nutritional punch that separate them from the rest. ![]() It’s important to rinse them thoroughly once you remove them from the brine to reduce the amount of sodium intake. Like most canned vegetables, hearts of palm can be extremely high in sodium. These nutritional benefits come with a warning. Hearts of palm are cholesterol-free and contain a host of other important nutrients like iron, Vitamin C, magnesium and folate, which support digestive and bone health, help stave off anemia and boost your immune system. They are naturally low in calories and high in fiber, protein and fat. In addition to their versatility on the plate, hearts of palm are nutritional powerhouses. A dip in batter before deep frying will yield something similar to calamari. Shredded hearts of palm can replace crab meat in vegetarian "crab cakes." When shredded and simmered in the appropriate sauce, they can serve as the filling in tacos or sandwiches. Vegetarians in search of a meaty texture often look to hearts of palm as an alternative. Civilizations in those regions were putting the entire palm tree to use thousands of years ago, eating the hearts and using the bark as building materials. They can be pan-fried, seared, grilled and roasted, and are a common ingredient in recipes from Central and South America. Most often used raw in salads or chopped for use in dips, hearts of palm may also be cooked. Their flavor is often compared to artichoke hearts, but hearts of palm have a milder, slightly sweet, less acidic bite with a texture that is a delicious mix of crunch and softness. Hearts of palm have a look unlike any other vegetable, a dull off-white color cut into thin cylinders that are sold whole or sliced. The arduous procedure for harvesting them is a contributing factor to the high cost of the fresh produce. They are extremely perishable when fresh and cost more than $15 per pound. Fresh hearts of palm are a rare find in most grocery stores. Once harvested, the hearts are cut and canned or packed in jars in water or a brining liquid. Ecuador and Bolivia are also top producers. Hearts of palm from multi-stemmed palm trees in Costa Rica and Ecuador are the most consumed in the world, with Costa Rica alone exporting more than 16 million pounds each year. Palm trees with only a single stem die once they’re cut and the heart is removed, whereas multi-stemmed palms regenerate every two to three years, making them a more environmentally-friendly, sustainable option. Years of over-harvesting wild hearts of palm led to regulations limiting farmers to harvesting only multi-stemmed palms on farms created specifically to grow them. The laborious harvesting process involves cutting down the trees and carefully removing the bark and other fibers until only the tender heart remains. Hearts of palm are culled from a handful of palm tree species, including the coconut, açaí and sabal palms. Today, hearts of palm grace our plates in salads, dips and a host of other dishes, including as a meat substitute for vegetarians. They are native to South and Central America, dating back to Mayan civilizations in that region. Harvested from the core of certain varieties of palm trees, hearts of palm are the tender inner stalk found at the tree’s center, or heart. ![]() Hearts of palm are a mystery to many but the path to discovering this curious vegetable begins with its name. ![]()
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