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YouTubeIron Rich? USDA says that 1 cup Hearts of Palm has 25% iron DV! However, the actual value varies from brand to brand. For example,
- Native Forest Organic Hearts of Palm has 4% iron DV in only 1 oz (28 grams, 10 calories). We may buy these directly. The manufacturer explains that these hearts of palm are rainforest friendly.
- Roland's Hearts of Palm (Cultivated) at Walmart has 15% iron DV in 1 serving (1/2 cup, 25 calories).
- 'Great Value' Hearts of Palm at Walmart has 8% iron DV (1.5 mg) per can (140 calories).
- 365 Hearts of Palm at Whole Food has only 2% iron DV (0.5 mg) in 1 serving (60 calories).
Low sodium? Canned hearts of palm have sodium. We may rinse and drain them in water… but do we lose some nutrition in the process? Maybe. Canned Beans or Cooked Beans? (3 mins, 2013) by Dr Greger explains,
I guess similar guidelines would apply to hearts of palm too. But is there any research paper that has measured nutrition & sodium in canned hearts of palm after draining and rinsing? Maybe not.
Zero Sodium (Fresh hearts of palm): One Earth sells fresh hearts of palm, shipped from San Diego. A bit expensive: $13 per pound in 2021.
Frozen hearts of palm? If there is any brand, let me know. Thank you.
Recipes: The simplest recipe is to coat hearts of palm with some seasoning — a mixture of herbs & spices — and air fry! :) Or we may prepare a flavorful salad with tomatoes, onion, cilantro, avocado, lemon, and so on.
Hearts of palm are used in imitation meat recipes like 'vegan crab cakes' or 'vegan fish filet'. Personally, I'm not a fan of such imitation meat recipes. I encourage my friends to train our mind to overcome our cravings for animal products and seafood. However, I've listed the recipes below because they are all plant-based and don't use any animal products.
Vegan mayonnaise: Some recipes below use vegan mayonnaise. Instead of buying highly processed vegan mayonnaise from supermarket, we may easily prepare WFPB Oil-Free, Egg-Free Mayonnaise at home.
Indian recipes? Hearts of Palm Karie explains how to prepare a Kodava-style recipe using sambhar powder, tamarind juice, grated coconut, and so on. On the whole, the recipe is WFPB except for canola oil used in seasoning — we would have to tweak the recipe to make it WFPB.
Ingredients: hearts of palm, different spice mixes (Creole seasoning, old bay seasoning, and so on), black pepper, garlic powder, nori powder.
Steps: Instead of using exactly the seasonings used in the video, we may experiment with our own dry herbs and spices. The key idea is to mix all the seasonings together into an interesting mixture. Then coat hearts of palm with this mixture and air fry!
Ingredients:
one can or jar of hearts of palm
1/3 cup chickpea flour
plant milk
bread crumbs (see chickpea breadcrumbs recipe)
Italian seasonings
garlic powder
Ingredients:
1/2 purple or white onion
2 Tomatoes
1/2 cup Cilantro
1/2 Cucumber
3-4 Limes
1/2 Jalapeno
1 Jar Heart of Palm
6 Tostada shells
Salt & Pepper to taste
Ingredients:
1 can corn
1 can palm hearts
1 zucchini
2 tomatoes
2 medium/small bell peppers
1 medium red onion
1 mango
1 avocado
Juice of 1 lemon or lime
1/2 orange
1 handful cilantro
Ingredients:
15 oz hearts of palm (jarred or canned)
1 cup fresh tomatoes chopped (cherry or heirlooms are the best)
2 scallions or 1/4 red onion -finely chopped
1 lime or lemon -juiced
1/3 cup fresh cilantro -roughly chopped
1 green chili pepper or habanero -finely chopped, or to taste
1 pinch sea salt to taste
1 pinch red pepper flakes -for extra heat
1 tbsp sea vegetables (seaweed or dulse flakes) (Optional)
Ingredients: hearts of palm, red onion, yellow pepper, lemon, sriracha, salt and pepper, fresh herbs (cilantro, basil or parsley), fresh greens (spinach, for example).
Ingredients:
1 cup hearts of palm
1/2 red onion
1 tomato
1/4 romaine lettuce
spinach
1 carrot
pinch of salt
pinch of pepper
vegan mayonnaise
mustard
Ingredients:
hearts of palm
nori sheets - powdered
dulse - powdered
onion powder
black salt ('kala namak')
vegan mayonnaise
mustard
celery
Served on bread with sprouts and onions.
Recipe — This recipe is almost WFPB — in the very end, they fry the preparation in oil; for WFPB preparation, we may experiment with oil-free baking in air fryer or non-stick skillet instead!
Ingredients:
2 14 oz cans hearts of palm
2 tbsp liquid from hearts of palm can (2 tbsp total, NOT per can)
1/3 cup celery , finely diced
1/3 cup onion , finely diced
1/2 cup chickpea flour
1/4 cup parsley , finely chopped
2 tbsp vegan mayonnaise
1 tbsp Dijon mustard
1/2 tbsp apple cider vinegar
1 tsp Old bay seasoning
1/2 tsp garlic powder
1/4 tsp salt
1/8 tsp black pepper
1/2 cup panko breadcrumbs (gluten free if needed)
This recipe is almost WFPB. In the last step, they fry it in oil. For WFPB recipe, we may experiment with baking in air fryer or non-stick skillet
Ingredients for Wet Mix:
1 cup all purpose flour
2 tablespoons of Old Bay Seasoning
1 teaspoon pink salt
1 teaspoon ground pepper
2 teaspoons garlic powder
2 Sheets Sushi Nori ground up
1 teaspoon creole seasoning.
1 cup water
3 cans Hearts of Palm
Ingredients for Sauce:
1 teaspoon chipotle pepper sauce
1 Tablespoon Lemon juice
3 tablespoons Vegenaise
1/2 teaspoon old bay seasoning
1 teaspoon salt (to taste)
Palm Po Ingredients:
A can of hearts of palm
1 cup Almond milk
2 teaspoons Lemon juice
1 cup All purpose flour
1 1/2 cups vegan Bread crumbs
1 teaspoon Paprika
1/4 teaspoon Cayenne
Cajun Mayo Ingredients:
1/2 cup vegan mayonnaise
1 tablespoon Mustard
1 tablespoon Agave syrup
1 teaspoon Cajun seasoning
1/2 teaspoon Garlic powder
pinch of salt
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