Le chestnuts (Castanea sativa) are fruits rich in fibers, minerals e folic acid, useful during pregnancy and in case of anemia and fatigue. Let's find out better.
- Chestnuts description
- What do chestnuts contain?
- Properties and benefits of chestnuts
- Calories and nutritional values ​​of chestnuts
- Chestnuts allied to
- Controindicazioni
- Who can not eat chestnuts
- Interesting facts about chestnuts
- You use chestnuts in cooking
- How to peel chestnuts
- How to cook chestnuts
- A recipe with chestnuts
Chestnuts description
The chestnuts they are the fruit of the wild Castanea sativa tree, from which, following grafts and pruning, a real cultivation was born, from which the chestnuts originate.
What are the differences between chestnuts and marroni?
- The chestnuts they are smaller, have a flattened shape and a dark color.
- The browns they are larger, have a rounded shape and a lighter color.
Furthermore, compared to chestnuts, they taste sweeter and greater crunchiness.
The fruit is contained in a thorny structure called a hedgehog.
What chestnuts contain
Chestnuts are rich in nutrients and energy.
In particular, they contain:
- Complex carbohydrates.
- Fiber.
- B vitamins.
- Iron, potassium, phosphorus, calcium and magnesium.
- Antioxidants.
Properties and benefits of chestnuts
Thanks to the high fiber content, chestnuts have a high satiating power and can be consumed at the end of a meal, to promote a sense of satiety.
Furthermore, fibers slow down the absorption of nutrients and help regulate blood sugar and cholesterol levels.
There are rich in complex carbohydrates, therefore they can replace a portion of cereals or bread: a valid alternative in case of gluten intolerance!
La presence of starches and sugars simple makes them an excellent source of energy.
There are rich in folate, B vitamins which must never be missing in pregnancy, as they are essential in the prevention of congenital malformations, as well as in the synthesis of DNA, proteins and hemoglobin. Therefore, the consumption of chestnuts during pregnancy is excellent!
A portion of 100 g of chestnuts covers 15% of the folate requirement of an average adult.
Chestnut proteins instead they are 3.7 g per 100 g of product
Vitamins of the chestnut? Chestnuts are rich in vitamin B6 which is:
- Involved in the metabolism;
- in the production of hormones;
- in the production of red blood cells and white blood cells;
- in prevention of aging;
- useful in preserving the function of the immune system.
A portion of 100 g of chestnuts covers 26% of the requirement of vitamin B6 of an average adult.
Finally, as mentioned, they contain a fair amount of mineral salts among which:
- Iron;
- potassium;
- phosphorus;
- zinc;
- magnesium;
- football.
Calories and nutritional values ​​of chestnuts
100 g of roasted chestnuts contain
- 193/821 kcal / kj;
- water 42,4 g;
- carbohydrates 41,8 g;
- sugars 10,7 g;
- proteins 3,7 g;
- fats 2,4 g;
- saturated fat 0,4 g;
- fibra totale 8,3 g.
Chestnuts, allies of
- Intestine
- Metabolism
- Nervous system
- Immune system
- Muscles
- Bones
- Blood circulation.
Controindicazioni
There are no particular contraindicationsi to the consumption of chestnuts in healthy subjects, if consumed in adequate quantities.
'Shigh fiber content, may not be recommended in case of irritable bowel syndrome or gastrointestinal disorders.
There are not recommended for allergy sufferers, for which it is recommended to consult your doctor.
Who can not eat chestnuts
If consumed in adequate quantities, everyone can consume chestnuts regularly.
For example, there is no correlation between chestnuts and diabetes, therefore, even those suffering from diabetes can include them in their diet by balancing the meal with the addition of proteins and fats.
In case of allergy or particular health conditions it is always recommended to ask for the opinion of the doctor.
Interesting facts about chestnuts
The chestnut was known in the Middle Ages as "thebread tree". From this appellation we can guess the nutritional importance of its precious fruits, that, rich in starch, were consumed by the poorest as a substitute for bread.
From chestnuts a versatile flour was obtained, chestnut flour, very nutritious, still used today in various preparations in the kitchen.
They can be consumed roasted, steamed or boiled. The caloric intake of boiled chestnuts is lower thanks to the water content.
You use chestnuts in cooking
With a sweet taste, chestnuts are excellent if eaten alone but perfect to combine with some hot dishes such as soups and soups of cereals, legumes and vegetables.
Toasted and crunchy, they can flavor salads and main courses.
With chestnuts you can prepare delicious desserts, such as castagnaccio, a traditional Tuscan dessert made with chestnut flour.
How to peel chestnuts
Peeling chestnuts can be tricky, but here are some tips to do it more conveniently:
Before cooking the chestnuts, make a longitudinal cut.
If you intend to cook them in boiling water, let them soak for a few hours first.
If you intend to steam them, add oil to the cooking water, which will favor the detachment of the skin.
If you intend to cook them in a pan, after having cut them, boil them for about two minutes and then put them in a pan with a lid, they will tend to open by themselves.
How to cook chestnuts
Chestnuts can be cooked in different ways and the cooking time varies according to the mode:
- The roasted chestnuts they are prepared by cooking them directly on the fire, in a special perforated pan.
- Baked chestnuts can be cooked in a pan at 200 ° C for about 30 minutes.
- Le boiled chestnuts are cooked in boiling water for about 30 minutes.
- Steamed for about 30 minutes.
In all cases, yesIt will be necessary to cut the peel of the chestnuts with the help of a knife to facilitate cooking.
A recipe with chestnuts
A traditional Tuscan recipe based on the typical autumn "jewels": the castagnaccio.
Ingredients
- 300 g of chestnut flour;
- 30 g of sugar;
- 2 tablespoons of pine nuts;
- 2 tablespoons of raisins;
- 5 nights;
- 3 tablespoons of olive oil;
- 1 pinch of salt;
- 1 sprig of rosemary.
Preparation
Soak the raisins in warm water to make it soften. Meantime, Sift the flour and work it with 1 liter of water, lo sugar and a pinch of salt, in order to obtain a dense and homogeneous mixture.
Grease a mold and pour the dough into it, distributing it evenly. Sprinkle the surface with: i pinoli, the needles of rosemary, chopped walnut kernels and raisins squeezed.
Bake in a very hot oven at 200 degrees for about 1 now.
Bibliography and sources
Istituto Superiore di Sanita
Food composition database for epidemiological studies in the country
Levels of Reference Intake of Nutrients and Energy for the El Paese Population (LARN)
