Getting to the Heart ... of Palms

 So, do you still have that can or jar of hearts of palm purchased on a wild whim? This product is having a “moment,” so let’s see what we can do to include it on the menu.

 Floridians, in the early 1900s, were the first in the continental US to “eat the hearts of the wild single-stemmed sabal palm.” In A Florida State of Mind: An Unnatural History of Our Weirdest State, the author explains that Floridians called hearts of palm “swamp cabbage,” “burglar’s thigh,” and “the lobster of vegetables.”

Originally, the entire wild palm tree needed to be cut down to access the “heart. “Fortunately, today, single-stemmed wild palms are usually not harvested. Most of the hearts of palm available for purchase today come from multi-stemmed farmed palms in Florida, Bolivia, Costa Rica, Brazil and Ecuador.

Hearts of palm are harvested from the core of the palm tree, a long fibrous cylinder that runs through the heart of the tree’s stem. Today’s harvesting techniques allow the trees to live, making it a sustainable process.

Hearts of palm have a tender, delicate taste, similar to artichoke hearts, asparagus or water chestnuts. They are gluten-free and, being very high in fiber, is relatively low-carb. Hearts of palm may be packed fresh, found in the refrigerated section or jarred or canned in water,

They can be sliced and added to salads, rice, barley, quinoa or pastas. Thinly sliced, they can top a pizza (some people use this in place of some or all of mozzarella). Sliced lengthwise in half, the cavity can be filled with savory meat, vegetable, poultry or seafood stuffing’s and baked. For more “chew,” with a mild flavor, add to stews, chowders, quiche and casseroles. In Central America, “palmitos” are marinated with oil and herbs before being added to a salad. Lightly sautéed, they can be added to green or pureed in a blender and used as the base of dips. Sautéed hearts of palms can be crumbled and formed into balls and deep-fried or air-fried.

In the 1600s, hearts of palm were considered an important food source. During the Great Depression of the 1930s, hearts of palm were often used as a meat substitute. Today, hearts of palm are considered a “specialty” product, tasty, but not usually economical enough to be used as a major ingredient.

For a vegan menu, hearts of palm can be used in place of crab and lobster. Diced and tossed with Old Bay seasoning and bread crumbs and sautéed, hearts of palms “lobster” can be used for lobster-like rolls, stuffing for ravioli or Asian dumplings, or served over pasta or rice.

Here are some more hearts of palms menuing ideas:

For a hearts of palm salad, sliced hearts of palms, toss with basil and olive oil and add to a green salad. Or, toss sliced hearts of palms into a fresh citrus salad, with sliced pink and white grapefruit and sliced oranges.

Create a caprese-like salad, layering hearts of palms with sliced tomatoes and fresh mozzarella

Purchase marinated hearts of palms, or make your own by marinated in Italian salad dressing. Serve with, or in place of, olives.

Grill whole hearts of palms; the flavor resembles a grilled eggplant. Serve as a vegan entree, or slice and use as an addition to pastas, soups or appetizers.

Use grilled, cooled, or ungrilled hearts of palm to make a non-seafood seafood salad. Chop hearts of palm and mix with mayonnaise, fresh lemon or lime juice, black pepper, chopped celery and onions. Use as a sandwich filling or to top an entree salad. If you’d like to make “crab” cakes, add a bit of breadcrumbs to the mix and deep-fat or air-fry or bake.

To make a hearts of palm pesto, combine diced hearts of palm with pine nuts, fresh garlic cloves, lemon juice, shredded fresh basil and grated parmesan cheese and process in a blender until smooth. Serve over pasta, or use as a dipping sauce for crusty bread.

Please contact Nancy at foodprof2@gmail.com for nutrition questions or for requests for future columns.