Features 2 minutes 24 September 2019
Get to know this unique vegetable.
ingredients
Hearts of palm are a mystery to many but the path to discovering this curious vegetable begins with its name. 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. They are native to South and Central America, dating back to Mayan civilizations in that region. Today, hearts of palm grace our plates in salads, dips and a host of other dishes, including as a meat substitute for vegetarians.
Hearts of palm are culled from a handful of palm tree species, including the coconut, açaí and sabal palms. The laborious harvesting process involves cutting down the trees and carefully removing the bark and other fibers until only the tender heart remains. 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. 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. 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. Ecuador and Bolivia are also top producers.
Once harvested, the hearts are cut and canned or packed in jars in water or a brining liquid. 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 have a look unlike any other vegetable, a dull off-white color cut into thin cylinders that are sold whole or sliced. 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. Most often used raw in salads or chopped for use in dips, hearts of palm may also be cooked. They can be pan-fried, seared, grilled and roasted, and are a common ingredient in recipes from Central and South America. 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.
Hearts of palm are a common ingredient in recipes from Central and South America.
Vegetarians in search of a meaty texture often look to hearts of palm as an alternative. 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. A dip in batter before deep frying will yield something similar to calamari.
In addition to their versatility on the plate, hearts of palm are nutritional powerhouses. They are naturally low in calories and high in fiber, protein and fat. 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. These nutritional benefits come with a warning. Like most canned vegetables, hearts of palm can be extremely high in sodium. It’s important to rinse them thoroughly once you remove them from the brine to reduce the amount of sodium intake.
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. 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.
Written by Danielle Turner
Danielle Turner is a personal chef, cooking instructor and writer happily eating her way around Washington, D.C. She met her first shallot in culinary school and they’ve been fast friends ever since.
Features
Features 3 minutes
Chef Talk with Antonio Mermolia and Gennaro Russo
They may be on different continents, but these two Italian chefs share a passion—and a friendship.
Italy Editor's Pick Chef Interview
Features 5 minutes
Causa Takes Diners on a Culinary Adventure Through Peru
A One MICHELIN Star taste of Peru without the hefty price tag.
Peruvian Washington D.C. Chef Interview
Features 3 minutes
The Inn at Little Washington is Dreaming Even Bigger
Inside one of America's most prestigious restaurants.
Green Star Sustainability Restaurants
Features 3 minutes
Rosewood Washington, D.C. Raises the Bar on Capital Style (and Comfort)
For one writer, the nation's home is equal parts enthralling and inviting.
Travel Washington D.C. Editor's Pick
All articles of Features
Keep Exploring - Stories we think you will enjoy reading
Features 5 minutes
13 Ingredients Chefs are Prioritizing in 2024
New year, new ingredients: chefs, they're just like us.
Chef Interview Editor's Pick Hotels
Features 2 minutes
New Jersey's (No Longer) Secret Ingredient to Michelin-Starred Meals
The Garden State adds zesty citrus to its repertoire with inspired results.
Michelin Guide farmer fruit
Features 1 minute
Will Kombu Save the World?
Kombu is known as a healthy food that is essential for Japanese cuisine, but did you know that it also supports the natural environment in the ocean? We took a close look at the mystery of how kombu protects the planet.
Japan Sustainability ingredients
Features 2 minutes
How To Differentiate Oyster Varieties
Here's how to tell oysters from the US, France and Australia apart.
ingredients
Features 1 minute
Know Your Winter Fruit: Pumpkins and Squash
Halloween is coming soon, a good reason to learn about your favorite winter fruits!
ingredients
Features 3 minutes
Five Ingredients To Try This Year
Our MICHELIN inspectors have rounded up five exciting ingredients to try, in your kitchen or out to eat.
dining out ingredients cooking
Dining In 2 minutes
How To Cook With Alcohol
Chef Gabriel Kreuther explains how he cooks with alcohol—especially wine—at two MICHELIN star restaurant in New York City.
ingredients technique alcohol
Features 1 minute
Pantry Ingredient: Consider Capers
Mini in size but mighty in flavor, capers are intrinsic to a myriad of cuisines and have grown for thousands of years around the Mediterranean, North Africa, and more recently, Southern Australia.
ingredients cooking Mediterranean cuisine
Features 2 minutes
Which Type of Egg Is Best?
Cage-free or free-range? Pasture-raised or organic? Brown or white? Here's what you need to know.
egg ingredients
Features 3 minutes
Inspector Journals: A Taste of My History
A US inspector reflects on the southern Italian tradition of transforming sun-ripened tomatoes into a perennial sauce called la salsa di pomodoro.
ingredients Inspectors
People 1 minute
Stuart Brioza’s Custom-Milled Pancake Mix Stars at State Bird Provisions
Brioza’s mini restaurant empire was built on pancakes.
ingredients One Product One Chef
Features 2 minutes
Cooking with Alcohol
Chef Gabriel Kreuther explains how he uses alcohol—especially wine—in cooking.
cooking ingredients
Features 2 minutes
Ingredient Spotlight: Blood Oranges
The perfect citrus solution to the winter doldrums.
ingredients
- MICHELIN Guide
- Magazine
- Features
- Ingredient Spotlight: Hearts of Palm
