Excellent to add in the salad, with few calories, without cholestrol and a good amount of fiber, the heart of palmito 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 still a good source of lean protein that helps in maintaining the muscles, being a great ingredient for those who are practicing exercises.
Palm heart, 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 peach palm, but is usually found in supermarkets in canned jars glass. Because of this, the concentration of sodium present in the heart of palm is high and therefore it should be consumed in moderation by people with high blood pressure.
Nutrition 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 Palmito
The palm heart is easily added to the salads, simply cut 1 canned palm heart into slices and add lettuce, tomato, olive oil and oregano. Other possibilities are to include the palm heart in a pizza or in the pasta, for example.
Grilled palmito with pesto sauce
Ingredients
- 4 canned hearts of palm
- 1 cup of basil leaves
- 1/4 cup teaspoon unsalted roasted cashew nut
- 1/4 cup of grated Parmesan cheese
- 1 clove garlic
- 1/2 cup olive oil
- Salt and black pepper to taste
Method of preparation
Place the palm heart in a non-stick frying pan with a wire of olive oil until they turn golden. Turn a few times so that all the palmetto stays the same color. Then make the pesto sauce that will water the palm heart.
For the pesto sauce beat in the blender the remaining ingredients until it is even. Arrange the sauce over the already grilled palm hearts and serve.
Palmito au gratin with white sauce
Ingredients
- 1 bottle of canned heart of palm
- 300 g of dish cheese
- 300 g smoked turkey breast
- 1 spoon of butter
- 1 glass of milk
- 2 tablespoons cornstarch
- grated parmesan cheese for gratin
- salt, black pepper and nutmeg to season
Method of preparation
Wrap each of the palm hearts on a slice of cheese and turkey breast and place on a serving platter. 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, simply place the butter and cornstarch in a small saucepan until the butter is completely melted. Mix with the cornstarch until it forms a paste and then add the milk, stirring constantly until thickened and even. Season with salt, black pepper and nutmeg.
Price and where to buy
A pack of 500 grams of canned palm heart costs between 20 and 40 reais. Canned palm hearts can be found in large supermarkets but to ensure that you are buying a product that does not contribute to the extension of the heart of palm, please note that the lid contains prints on the top and side and is properly sealed with a clear seal.
This care is important because the Juçara palm heart is in danger of extinction and therefore its withdrawal is prohibited in Brazil, being free to commercialize only the açaí palm and the pupunha palm that do not die after the palm heart extraction. These palm trees grow faster and are easier to grow and ensure the safe operation of palm heart and conscious consumption.
