Food and Nutrition

9 Recipes for Hearts of Palm, the Blue Zones-Approved Ingredient to Increase Longevity

Tehrene Firman

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Typically, canned grocery hauls consist of plenty of chickpeas, beans, tomatoes, peas, and other must-haves. One underrated veggie that belongs in every shopping cart, though, is none other than the very humble hearts of palm.

Hearts of palm—which either comes canned or jarred—is found in the inside of certain palm trees. Weird, huh? But despite not being super well-known, the veggie’s transformation powers are on par with cauliflower. Because of the mild taste and slightly-crunchy texture, it’s really popular in plant-based cooking, and you can turn it into everything from shredded pork to calamari.

Aside from being incredibly versatile, it’s also a Blue Zones-approved ingredient. It’s nutrient-dense, high in antioxidants, and loaded with important minerals like potassium, iron, phosphorus, and zinc, allowing you to give your immune system and reduce inflammation and enjoy a ridiculously tasty ingredient at the same time.

Adding hearts of palm into your meals is easy. Whether you’re into comfort foods or healthy salads, these are the best hearts of palm recipes to start with.

The 9 best hearts of palm recipes to try

1. Vegan lobster rolls

Craving lobster rolls? This vegan chef has the scoop on how to make a healthier version at home
Photo: Dan Watkins

Because of the neutral taste and firm-yet-tender texture, hearts of palm can be transformed into the perfect vegan lobster meat for your lobster rolls.

2. Vegan crab cakes

Photo: Sweet Potato Soul

These vegan crab cakes are super easy to make. After combining chickpeas and hearts of palm in a food processor, then adding in some vegan mayo, vinegar, and seasonings, you’re on your way to a really convincing crab-less crab.

3. Shredded hearts of palm tacos

Photo: Fork and Beans

These tacos couldn’t be easier to make. Shred the hearts of palm, cook it with onions and garlic, stir in your taco sauce of choice, and eat up. It has the same shredded meat look, but it’s all veggies.

4. Hearts of palm calamari

Photo: It Doesn’t Taste Like Chicken

By the looks of it, you’d never guess this calamari is made from hearts of palm. And after taking your first bite of those perfectly crispy rings, it will be extra hard to believe you’re not eating the real deal, too.

5. Vegan ceviche with hearts of palm

Photo: Cadry’s Kitchen

Ceviche is typically made with raw fish, but the texture and briny flavor of hearts of palm makes it a great replacement in this recipe. In the end, you have a fresh and healthy dip for your tortilla chips.

6. Vegan hearts of palm po’ boys

Photo: Rabbit and Wolves

Shrimp who? Instead of using seafood, these shrimp po’ boys are made from hearts of palm. After coating them with spices and baking them in the oven, they’re ready to eat in a sandwich with some vegan creole mayo.

7. Hearts of palm Mediterranean flatbread pizza

Photo: The Gourmet RD

Adding hearts of palm to your pizza is a super easy—and healthy!—way to add some texture. Just slice them up and layer them on with all your other toppings.

8. Hearts of palm vegan BBQ sandwiches

Photo: Eating Bird Food

This may look like your typical pulled pork BBQ sandwich, but that shredded meat is actually made from—you guessed it—hearts of palm. All you need to do is put it in the food processor.

9. Hearts of palm avocado salad

Photo: Avocado Pesto

You can use hearts of palm in salads, too. This one is loaded with avocados, alfalfa, pesto, and green onions, and the hearts of palm add a nice firm texture.

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