Palm hearts are the cores or hearts of specific types of wild and domesticated palm trees including the pejibaye or peach, palmito jucara, acai, sabal and coconut. They are also known commonly as a heart of palm, palmito, swamp cabbage or chonta. Cultivated and harvested in Brazil, Ecuador, Costa Rica, Hawaii and Florida among other places, hearts of palm are ivory colored, tubular and typically taste somewhat sweet and have a firm and crisp texture. Canned palm hearts tend to be softer.
Since fresh palm hearts can be difficult to harvest, they are often considered to be a gourmet ingredient that can be substituted with marinated artichoke hearts or asparagus. Hearts of palm are somewhat common in South American, Caribbean and Asian cooking and are included in salads, fruit desserts and even on pizzas and in sandwiches in countries such as Brazil.
The domesticated peach or pejibaye palm is a common source of palm hearts because the plants grow several stems, which reduces the cost of harvesting the cores. TO harvest, the bark of the palm stalk or stem is removed followed by the layer of white colored fibers leaving the core or heart. Palm Hearts are typically diced and consumed raw in salads and are common offerings in salad bars throughout South and Central America. The vegetable can also be steamed, braised, deep fried, stir fried, sauteed or boiled, and added to pasta, noodle, rice and soup dishes.
There are many different South and Central American salad recipes that call for palm hearts. In Cost Rica, a typical hearts of palm salad consists of chopped red and yellow bell peppers, chopped parsley and palm hearts served atop lettuce leaves and with a dressing made of lemon juice, dijon mustard, olive oil, salt and chicken broth. A popular Brazilian version may include spinach and thinly sliced palm hearts tossed with sesame seeds and a tamarind dressing made with sesame oil, tamarind pulp, salt and rice vinegar. Hearts of palm are also frequently served with nuts and berries like walnuts and strawberries.
Consuming hearts of palm can offer several health benefits including increased dietary fiber. The vegetable is also low in fat and cholesterol but a good source of protein, potassium, vitamin C, calcium, iron, magnesium, manganese and zinc. Individuals who are attempting to reduce sodium intake should consume palm hearts in moderation due to the vegetable’s high sodium content. Palm hearts can be kept refrigerated in a non metal container it its own liquid for no more than a week before spoiling.
