Palm Hearts

Name: Palm hearts, also called hearts of palm or palmito — the tender, pale, cylindrical inner core of the stem of certain palm trees, such as the peach palm (Bactris gasipaes) and the juçara and açaí palms. They are sold canned or in jars, and sometimes fresh.

Description

Palm hearts have been eaten for centuries in Central and South America, where they were harvested from wild palms, and are a popular ingredient in Brazil, Costa Rica, Ecuador and Peru. In the past, harvesting killed the whole palm, since the heart is the growing tip, which led to overharvesting of wild trees. Today much of the supply comes from the peach palm, a cultivated, multi-stemmed palm that regrows after harvest and is more sustainable.

Palm hearts have a mild, delicate, slightly nutty taste like an artichoke heart or white asparagus, with a crisp, tender texture. They are popular in salads, and in Brazilian cooking in pies, risotto and pickles.

Main nutrition value

Palm hearts are low in calories and provide fibre, potassium, zinc, copper and a little protein, though canned versions are high in sodium.

How best to be consumed

Palm hearts are eaten fresh, or from cans, usually in salads and cooking.

1. Slice canned palm hearts into rounds or strips for salads with avocado, tomato and lime.
2. Add to pies, risotto, ceviche, pasta and stir-fries.
3. Rinse canned palm hearts to reduce sodium and the briny taste.
4. Grill or fry slices for a vegetarian alternative to seafood or crab cakes.
5. Choose cultivated, sustainably harvested products where you can.

Overconsumption could cause…

Palm hearts are safe and healthy in food amounts, with a point on salt and sustainability.

1. High sodium in canned or jarred palm hearts, which can add to blood pressure risks if eaten frequently.
2. Oxalates, which matter for people prone to kidney stones in large amounts.
3. Environmental damage from wild-harvested palm hearts, which can destroy the trees.
4. A tinny taste and loss of texture in poor-quality canned products.

GroupsStem and Shoot VegetablesPalm family (Arecaceae)Low fatLow sodiumRich in potassiumRich in zinc

Related foodsArtichokeBean SproutsMung Bean SproutsAsparagusBamboo ShootsFennel

Wikipedia — Heart of palm, used for origin, naming and history: https://en.wikipedia.org/wiki/Heart_of_palm