Chestnuts: lots of fiber and few calories (with recipes)

Nov 14, 2023Mar Fondevila Cornado0 comments

Chestnuts are the most characteristic dried fruit of autumn and eating them has several benefits, such as a high fibre content.

When the weather starts to get cold in Spain, it is quite common to see stalls selling roasted chestnuts on the streets. Chestnut season starts now and lasts all autumn and part of winter… chestnuts are considered a very healthy food.

Chestnuts make you fat: truth or myth?

This is a common question, not only because of the chestnuts themselves, but also because some people say that nuts themselves are fattening. Yes, nuts provide a lot of calories, but also a large amount of nutrients that are beneficial for the body.

However, chestnuts do have some differences compared to other nuts: a 100-gram serving of chestnuts provides around 250 kilocalories. This value is lower compared to other nuts. Therefore, with this information, we can already disprove the myth that chestnuts make you fat. All foods provide their calories, but in this particular case, chestnuts do not have many calories.

Nutrients provided by chestnuts

Chestnuts contain valuable nutrients for health:

Vitamins : They are particularly rich in vitamin C, which is unusual for a nut. They also contain B vitamins, such as thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5) and vitamin B6.

Minerals : Chestnuts are a good source of essential minerals such as potassium, phosphorus and magnesium. They are also one of the few plant sources of copper.

Antioxidants : They contain antioxidants such as ascorbic acid and polyphenols, which can help combat oxidative stress in the body and protect cells from deterioration.

Health benefits of eating chestnuts

Eating chestnuts offers many health benefits:

Cardiovascular health : Chestnuts are low in saturated fat and high in fiber, which can help maintain healthy cholesterol levels and reduce the risk of heart disease.

Digestion : The fiber present in chestnuts promotes digestion and can prevent constipation.

Weight control : Despite their creamy texture and sweet taste, chestnuts are relatively low in calories due to their high water content. This makes them a great choice for those who want to enjoy a tasty food without worrying about taking in too many calories. Their fiber content and ability to promote satiety can help control appetite and maintain a healthy weight.

Gradual energy boost . The complex carbohydrates in chestnuts provide sustained energy, making them a great pre-workout or between-meal snack to keep energy levels high.

A very versatile food

Chestnuts are a very versatile food in the kitchen as they can be consumed in many ways:

Roasted : This is one of the most popular ways to eat them. They can be roasted in an oven or in a pan and peeled before eating.

Cooked : They can also be cooked in boiling water and then peeled. They are commonly used in stews, soups or stuffing recipes.

Chestnut flour : Chestnut flour is used in making gluten-free baked goods such as breads and cakes.

Chestnut puree : A delicious chestnut puree can be made to accompany meat or vegetable dishes.

Snacks : Dried and roasted chestnuts are a healthy and crunchy snack.

Sirloin steak in Pedro Ximénez sauce with chestnuts

4 people | 30 minutes

INGREDIENTS:

4 beef tenderloins, each weighing about 200 g

2 tbsp olive oil

Pepper and salt

For the sauce:

300 g of chestnuts

2 onions

200 ml of Pedro Ximenez

100 ml of meat broth

1 tsp cornstarch

1 tsp butter

4 tbsp virgin olive oil

PREPARATION :

Make a cut in the chestnuts and blanch them for 3 minutes in plenty of boiling water. Remove the shell and blanch again for another 3-4 minutes to remove the inner skin. Cook them in boiling water for 15 to 20 minutes until they are soft, and set aside.

Peel and cut the onion into julienne strips. Heat the oil for the sauce in a frying pan, add the onion and sauté for 15 minutes over a medium heat.

Put the wine in a saucepan and cook until it reduces by half. Add the cold broth along with the diluted cornstarch and cook a little longer until it thickens.

Add the butter, the sautéed onion, and the cooked chestnuts. Adjust the salt and set aside.

Brush the tenderloins with oil and cook them on a griddle or frying pan for 3-4 minutes on each side (depending on the desired doneness) and season with salt and pepper.

Place the sirloin on each plate, drizzle with the sauce, sprinkle with oregano and serve immediately.

Savoury puff pastry tart with chestnuts and spring onions

6 people | 50 minutes

INGREDIENTS

1 sheet of puff pastry

250 g of chestnuts

3 small spring onions

30 ml of extra virgin olive oil

25 g butter + 1 tbsp

2 sprigs of rosemary

1 pinch ground ginger

30 g of sugar

10 ml lemon juice

60 ml chicken broth

Pepper and salt

PREPARATION :

Make a cut in the chestnuts and blanch them for 3 minutes in plenty of boiling water. Remove the shell, blanch again for another 3-4 minutes to remove the inner skin, and set aside.

Clean the spring onions and cut them into halves crosswise or in half. In a frying pan, put the oil and 25 g of butter. Add the spring onions and cook over a medium heat for about 5 minutes.

Add the chestnuts, rosemary, sugar, ginger and lemon juice. Season with salt and pepper and cook for another 3-4 minutes. Pour in the stock and let it reduce for about 8 minutes.

Grease a 20-22 cm mould with the tablespoon of butter. Line it with greaseproof paper. Place the puff pastry sheet on top and prick it with a fork. Cover with greaseproof paper and dried legumes. Bake for 15 minutes in the oven preheated to 180º.

After this time, remove the paper and the legumes, put the spring onion and chestnut mixture inside, sprinkle with brown sugar and cook for another 15 minutes, until golden.

Chestnut pudding

6 people | 1 hour 30 minutes

INGREDIENTS :

300 g of chestnuts

250 ml of liquid cream for cooking

3 eggs + 1 yolk

65 g of sugar

Liquid caramel

PREPARATION :

Make a cut in the rounded part of the chestnuts and cook them in a pot with water for 2 minutes. Remove the pot from the heat and remove them one by one.

Remove the shell and the thin skin covering them. Put them back in the pot, cook for 20 to 25 minutes until they are tender, then drain.

Cover the bottom of a rectangular mould with a layer of liquid caramel. Preheat the oven to 160°.

Place the chestnuts in the blender, add the eggs, yolk, cream and sugar. Blend everything and pour this mixture into the mould.

Bake the pudding in a bain-marie oven for one hour. Remove it, allow it to cool and place it in the refrigerator for at least another hour before unmolding and serving.