The Nutritional Power of Chestnuts

The chestnut is a dried fruit rich in essential nutrients for health. It is a good source of protein, fibre, vitamins and minerals. Chestnuts are also a good source of antioxidants, which can help protect the body from damage caused by free radicals.

Benefits of chestnuts 

Heart: Chestnuts are rich in monounsaturated fats, which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. Helps reduce the risk of heart disease. 

Cancer prevention: Chestnuts are rich in antioxidants, which can help protect the body's cells from damage caused by free radicals. Free radicals are associated with an increased risk of cancer.

Brain health: Chestnuts are a good  source of vitamin E, which is important for brain health. Vitamin E can help protect nerve cells.

Skin health: Chestnuts are a good source of vitamin C, which is important for skin health. Vitamin C helps produce collagen, which is a protein that gives structure to the skin.

Digestive health: Chestnuts are a good source of fibre, which is important  for digestive health. Fibre helps regulate intestinal transit and prevent constipation.

Types of chestnuts

There are many different types of chestnut, each with its own unique flavour and texture.

Here are some of the most common types:

 

Brazil nuts

A large, round chestnut native to South America. It's a good source of selenium, an important mineral for brain and thyroid health.

Walnuts

Walnuts are a type of nut that is rich in healthy fats. They are a good source of protein, fibre and vitamin E.

 

Almonds

Almonds are a type of nut that is rich in protein and fibre. They are a good source of vitamin E and manganese.

Hazelnuts

Hazelnuts are a type of nut that is rich in healthy fats and fibre. They are a good source of vitamin E and magnesium.

Pistachio

Pistachios are a type of nut that is rich in healthy fats and fibre. They are a good source of vitamin B6 and vitamin K.

Pecan nuts

Pecans are a type of nut that is rich in healthy fats and fibre. They are a good source of vitamin E and magnesium.

Cashew nuts

Cashew nuts are a type of nut that is rich in healthy fats and fibre. They are a good source of vitamin K and iron.

Peanuts

Peanuts are a nut rich in protein and fibre. They are a good source of vitamin E and magnesium.

These are just a few of the many different types of chestnuts that exist. It's important to choose chestnuts that are fresh and intact. Chestnuts can be stored in a cool, dry place for up to six months.

How to choose and store chestnuts

To choose fresh, intact chestnuts, follow these tips:

• Choose chestnuts that have a smooth, shiny shell.
• Avoid chestnuts that have cracks, spots or discolouration.
• Squeeze the chestnuts. They should be firm and not crack.

If you are buying peeled chestnuts, check that they are not soft or rancid.

Chestnuts can be stored in a cool, dry place for up to six months. Here are some tips for storing chestnuts:

• Keep the chestnuts in an airtight container.
• Store chestnuts in a cool, dry place, such as the pantry or a kitchen cupboard.
• Avoid storing chestnuts in the fridge or freezer as this can cause them to dry out.

If you're storing peeled chestnuts, it's important to store them in an airtight container to prevent them from absorbing moisture and turning rancid.

Here are some additional tips for storing chestnuts:

• If you buy chestnuts in large quantities, you can freeze them to extend their shelf life.
• To freeze chestnuts, place them in an airtight container and put them in the freezer for up to a year.
• To defrost chestnuts, leave them to defrost in the fridge for at least 24 hours before use.
  
  

Conclusion

The chestnut is a superfood that offers a variety of health benefits. They are a good source of protein, fibre, vitamins and minerals. Chestnuts are also a good source of antioxidants, which can help protect the body from damage caused by free radicals.

Recipes

Roasted chestnuts

Ingredients:

• Chestnuts
• Salt

Preparation:

• Preheat the oven to 200 degrees Celsius and spread the chestnuts out on a baking tray.
• Add the salt and bake for 20 minutes, or until the chestnuts are golden and crispy.
  
  

Boiled chestnuts

Ingredients:

• 1 kg of chestnuts
• 1 litre of water
• 1 tablespoon salt
• 1 teaspoon fennel (optional)

Preparation:

• Wash the chestnuts under running water.
• Make a criss-cross cut in the shell of each chestnut.
• Place the chestnuts in a pan with salted water.
• Bring to the boil over a high heat.
• Reduce the heat to medium and cook for 30 minutes, or until the chestnuts are soft.
• Remove the chestnuts from the water and leave to cool.
• Serve warm or cold.
  
  

 

Caramelised chestnuts

Ingredients:

• Chestnuts
• Sugar
• Salt
• Water

Preparation:

Caramelised chestnuts are a delicious snack or dessert. 

• Combine the sugar, water and salt in a saucepan and bring to the boil over a medium heat. 
• Cook until the sugar is melted and caramelised. 
• Add the chestnuts and cook for about 5 minutes, or until the chestnuts are covered in caramel.
  
  

 

Chestnuts cream

Ingredients:

• 1kg chestnuts
• 2 tablespoons butter
• 2 medium onions
• 1 litre chicken stock
• 1 packet of cream (200ml)

Preparation:

This cream is a delicious and rich main course.

• Cook the chestnuts in water until they are soft. 
• Melt the butter in a pan and add the chopped onion. Cook until the onion is soft. 
• Add the chicken stock, the cooked chestnuts and the cream. Cook until the cream has thickened.
  
  

Ana Neto
(Pharmaceutical)