Holiday
cheer, sparkling lights, and the first sprinkles of snow, in the
words (and voice,) of Andy Williams, “it’s the most wonderful time of the
year.” While the holiday hustle and bustle is something that brings about much stress,
there’s really nothing like the magic that this season brings. From gatherings with family and friends to gift giving, the months of November and December are also one of
food-fanaticism. Holiday hams and Christmas roasts, fruitcakes, cookie
trays, or perhaps mugs full of hot chocolate, the season brings about good
times and good eats. One such seasonal bite are chestnuts, made popular due to
the sultry Nat King Cole tune- "The Christmas Song." The song (one of my very
favorites,) brings a sense of warmth and nostalgia in a fast-paced world, one
that is hard to find anymore. And so to celebrate the season (and the song,)
this week I will dive into the wonderful world of CHESTNUTS. Read on for a bit
of their historical ties, health benefits, and of course, a delicious recipe
that will make you appreciate “chestnuts roasting on an open fire” so much
more.
CARB-LOVERS:
Once known as
the “Sardian nut,” this member of the deciduous family of beech trees was
originally brought over to Europe from Asia Minor (by the Sardis.) Due to its
ability to grow in poor climates and soils, chestnuts (high in carbohydrates
compared to other nuts) replaced a bulk of the grains and cereals in European
diets for millennia. Sturdy and nutritionally dense, Alexander the Great planted
trees on his treks across Europe, Greek armies were said to have feasted on the
starchy nut for its satiety-inducing abilities, and early Christians used the
nuts as a sign of chastity.
Lack of
potatoes due to poor growing conditions in highland territories made the
chestnut a staple food in such places as Tuscany, and in Gloucestershire
England, the famous Tortworth village played home to a giant tree/landmark
deemed the “Tortworth Chestnut,” which spanned over 50 feet. A mandate (that
lasted for decades) to “plant four trees per year,” (one of which being the
chestnut,) was made by the Governor of a town near Corsica, and other regions
of Italy used the nut in cakes and cookies for holy days and holidays. Their
popularity declined during the late 18th century due to their
correlation as being “food for the poor,” though they regained momentum back in
the 1930’s. On US soil, American Indians were eating chestnuts long before
European immigrants brought them over, however, a chestnut blight devastated
the supply in 1904, taking nearly 40 years to regain strength. Today, most of
the nuts we find at the store hail from Sicily or Portugal, as the US still
only produces less than 1% of the worlds supply.
A NUT LIKE NO OTHER:
While they are
classified as being a nut (defined as a fruit with a hard, inedible
shell,) chestnuts contain very little protein or fat, and are predominately made
of complex carbohydrates: approximately 44 grams per 3.5 ounces. While a
low-carbohydrate diet is all the rage, carbohydrates are an essential component
to our daily nutritional requirements, and the type of carbohydrates these
starchy little guys contain is of the complex variety- meaning it takes more
energy and time to break down in the body. Don’t be scared off, chestnuts have
a lot more to offer then just smart-carbs…
FIBER UP: Chestnuts are chock full of dietary fiber, a type of carbohydrate
which the body cannot digest, adding bulk to our stools and aiding the removal
of toxins and other waste products from our gastrointestinal tract.
a.
SAYONARA SWEET TOOTH: With a high starch content, chestnuts are naturally “sweet,” to the
tongue, however their fiber content helps to slow the release of sugar in the
blood, meaning that you get a steady stream of energy instead of a quick hit.
b.
PILE ON THE
PRE-BIOTICS: If you had a chance to read the
post about PROBIOTICS/PREBIOTICS, you will understand the importance that the
latter has on allowing our guts and our good bacteria thrive. Chestnuts contain
a hefty dose of certain fibers that the beneficial bacteria in our colon love,
meaning a happy and healthy microbiome.
BONE & BRAIN BOOSTS: Chock full of B vitamins and certain minerals, chestnuts are a great
snack to eat all year long (so stock up while you can and freeze extras for the
rest of the year!)
a.
BONE UP! Manganese is a trace mineral whose location is the body predominately
resides in the bones (43%.) It helps the functioning of specific enzymes that
are essential in the process of bone growth and maintenance.
b. BRAINY B’s: A single serving of chestnuts provides you with a nice dose of B
vitamins, which are not only essential in metabolic health, but also extremely
important in proper cognitive functioning. Roast em’ up and reap the benefits
of B6, folate, and thiamin (B3.)
SELECTING & STORING:
Chestnuts are
harvested from October thru March, and the lack of US growers makes the fresh
forms a hard-find outside of the holiday season. While canned or vacuumed
versions can be found year-round, selecting fresh nuts without blemishes, that
have a smooth and glossy shell, without any cracks or shrivels.Do not try to eat the shell as it contains
astringent compounds, which could pose allergenic to some (and it doesn’t taste
good either ) Store them in a cool,
dry place for up to one week, or in a breathable container in your fridge for
up to 1 month. They may also be frozen in their shell for up to four months.
Chestnut flour and dried chestnuts have very short shelf lives due their ability to go rancid, so keep these products frozen and thaw just before
using. Cutting an “x” on the tips of chestnuts before roasting (over an open
fire, or in your oven,) will help release the skins. Roast @ 425F for 35-40
minutes.
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays
from 6-7:30PM! Stay tuned for January’s line up, featuring a “Ring in the New
Year Right,” detox series!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
Chestnut “Biscoff” Snackers
The Belgian
“biscoff” or “speculoos” cookies are a popular dessert found traditionally as accompaniments
to tea, but can now be found as a sugary spread for sandwiches, in flavored
lattes, and even swirled into ice cream (heres looking at you B&J!) With
a little more than a week (!!!) left until Christmas, here is a spin on classic
gingerbread, using not so classic ingredients! (* If you don’t have chestnuts
on hand, swap for almond flour.)
Makes about 2 dozen cookies
1 ½ cups chestnut flour (can be found online)
½ cup coconut flour
1/3 cup local honey
1/3 cup refined coconut oil, melted
¾ tsp. ground cinnamon
¼ tsp. nutmeg
¼ tsp. sea salt
1/16 tsp. ground cardamom & star anise
Preheat oven to 350 F. Mix ingredients in a stand mixer or by
hand until incorporated. Roll into a log and wrap in plastic wrap. Refrigerate
for at least 30 minutes. Slice into thin cookies, about ¼ inch thick and place
on a parchment lined baking sheet. Bake for 10-12 minutes, Let cool until set.
