Whoever says autumn says it chestnuts: a fruit that comes from the chestnut, spontaneous trees of the Apennine areas belonging to the family Fagaceaefrom do not confuse with brownsfruits of trees cultivated and improved over time. You can collect them in the woods throughout the autumn period, as long as you know how to recognize thembut also buy them at fruit and vegetable stands.
Excellent roasted, boiled, but also baked, chestnuts are the protagonists of lots of different recipesincluding sweets, but above all they provide important nutrients such as fibre, mineral salts and vitamins. Here’s everything you need to know about benefits of chestnutswith some advice on how to clean them and how to best use them in the kitchen.
Properties of chestnuts
Chestnuts, fruit of the tree Castanea sativahave long been a staple food for many populations, especially in times of famine, so much so that they are considered “the bread of the poor“: theirs Flourin fact, it excellently replaced that produced with wheat or other cereals. Today, they are appreciated for their sweet flavor and their versatility in the kitchen, but also for the benefits they bring. Chestnuts, in fact, are rich in:
- Fiberswhich promote intestinal regularity and a sense of satiety. Fiber also helps prevent constipation.
- Mineral salts such as potassium, phosphorus and magnesium, essential for the correct functioning of muscles and nerves.
- Complex carbohydrates, which provide slow-release energy and help keep blood sugar levels stable.
- Vitamins, especially those of group B, important for energy metabolism, but also for reducing tiredness and fatigue.
- Antioxidantswhich protect cells from damage caused by free radicals, helping to prevent cardiovascular diseases.
All this makes them aexcellent source of energy: they are in fact ideal for athletes and for those who carry out intense physical activity. Not to be underestimated, however lipid content: remember that the maximum recommended daily amount varies between the 40 and 60 grams, that is to say 5-6 chestnuts.
Contraindications
Although chestnuts are a nutritious food, it is important consume them with moderation and awarenessespecially in the presence of certain conditions. For example, who has digestive problems: the high content of fibers and some particular sugars (raffinose and stachyose) can cause production of intestinal gasie swellingespecially if consumed in large quantities or by people with sensitive intestines. If not cooked properly, chestnuts can be difficult to digest and cause a feeling of heaviness: in this case we suggest you cook them well before consuming them.
Chestnuts have a medium-high glycemic index: therefore, those who suffer from hyperglycemia or diabetes they should consume them in moderation and always taking into account the dose of insulin or hypoglycemic drugs. Finally, like all fruits, chestnuts can cause allergic reactions in predisposed subjects.
How to clean chestnuts
Cleaning chestnuts might seem complicated, but it’s not: just follow a few steps precisely. The most difficult operation is to cut the raw chestnuts: but if you need them for the preparation of cream soups and soups, you will have to cut them with a pointed knife, being careful not to cut yourself. Once this is done, place them in a basin with hot water for 3-4 minutesthe. Then drain them, dry them and remove peel and skin.
If you owe them instead boil or roastyou can engrave them raw and peel them when cooked. Cook the chestnuts in the oven at 200°C for about 20-30 minutes, or boil them in boiling water for about 20 minutes. Once cooked, peel the chestnuts while they are still hot to more easily remove the internal skin.
The cross engraving
Almost everyone carves chestnuts by making a cross on the peel: actually just one cut is enough that opens them so as not to cause these seeds to explode during cooking. The chestnut peel is an excellent insulator, it is tenacious and perfectly seals what it contains inside. It is one of those “prodigies” of nature that are the children of evolution. However, the very high insulating properties hide a pitfall: the water contained inside turns into steam during cooking because it evaporates but, not finding a way out, causes the chestnut to swell until it bursts. It’s basically like a balloon that fills up too much with air. The cutting avoids this problem and acts as a “guide” when we have to eat them because this way they are easier to peel.
Ideas for using chestnuts in the kitchen
Who has never eaten the roasted chestnutson a gloomy day, bought on the street or cooked in the oven at home? Chestnuts are one of those products that mark a season: our only advice is to avoid eating them raw (or at least don’t eat too many of them), because they are difficult to digest.
The chestnuts they are excellent in the ovenor boilif you prefer a simple preparation, but they can also accompany well porkbeef or game. Ideals in soups and stewsespecially if combined with seasonal products like mushrooms or pumpkin, but also alongside polenta.
Chapter first courses: there are different pastes which can be prepared by combining chestnuts with intensely flavored cured meats such as speck or the baconbut they are also ideal for risottos. There Flour which is obtained from chestnuts, as well as in famous traditional and international pastry desserts such as Montblancit can also be used to create delicious treats gnocchibread or focaccia. Finally, i sweets: from the Italian tradition they are worth trying chestnut And Tuscan neccibut if you want to entice your guests with a revisited dessert we suggest you also take a look at the recipe for chestnut tiramisu.
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