John Myers
Chestnuts are much more than just a winter treat. They actually have the makings of a staple—and a very healthy one at that. So while we mostly keep our heads above water with bread, pasta, and dairy products, becoming more and more acidic and chronically ill, the chestnut would be a filling and at the same time gluten-free and basic alternative. In addition, the chestnut can be prepared in at least as many ways as the potato and also tastes extremely delicious.
The chestnut – A nut from the warm south
Originally from Asia Minor and the Caucasus, chestnuts gradually spread throughout Europe as the Romans expanded. Today it is cultivated especially in warm Mediterranean countries such as Italy, Spain, France, Turkey, Portugal, and Ticino.
Sweet chestnut is not just sweet chestnut
Do you always talk about chestnuts and do you actually mean chestnuts (sweet chestnuts)? Then that’s not quite right. Because there is a subtle difference here.
Although both belong to the chestnut family, they are not the same species of chestnut. The Maroni is a special further breeding of the chestnut. In addition, both types of chestnuts differ in appearance and taste.
Sweet chestnuts are much smaller, darker, and rounder than heart-shaped chestnuts. Apart from that, the chestnuts impress with their more intense and sweet taste.
The sweet chestnut – season and harvest time
Harvest time for chestnuts begins in autumn and lasts until November and even December – depending on the chestnut species.
Between September and October, the ripe fruits fall to the ground. Their shells burst open, releasing the chestnuts, and only have to be collected. The so-called permanent chestnuts, on the other hand, are picked from the trees by hand in November.
The chestnut – the “bread of the poor”
Long before potatoes and maize were able to gain a foothold in Europe, the chestnut was considered an indispensable staple food for a large part of the population.
Chestnuts were usually processed into flour, from which bread was then baked. Especially for the poorer mountain population, the chestnut trees were real lifesavers, protecting them from famine.
It is not for nothing that the chestnut was called the “bread of the poor”, and it was said that one chestnut tree per person is enough to get through the winter well.
From this, you can already guess what multi-talent hides behind the sweet chestnut – both in terms of processing and use as well as with regard to a filling, wholesome and healthy diet.
The chestnut – a valuable staple food
Sweet chestnuts impress with their enormous variety of ingredients: Valuable carbohydrates, high-quality protein, fiber, and countless vitamins and minerals. Here we find almost all (vital) important nutrients combined with a delicious taste.
Sweet chestnuts – real energy dispensers
The high proportion of complex carbohydrates is a big plus. They not only cause a high degree of satiety but also ensure that the blood sugar rises slowly after eating chestnut dishes and remains stable for a relatively long time.
We stay full longer and don’t have to worry about an uncontrolled “craving” shortly after eating – as would be the case with a meal made from isolated carbohydrates (e.g. white flour, sugar, etc.). We don’t fall into a physical low afterward but stay fresh and alert.
Just try the sweet chestnut!
Perhaps with a delicious colorful salad with roasted chestnuts, which makes an excellent lunch on an alkaline diet.
No time to cook? never mind Chestnuts are also ideal for a small snack in between.
Have you ever tried roasted chestnuts with rosemary for this purpose? The recipe is quick and tastes good.
Sweet chestnuts reduce stress levels
Frequent consumption of chestnuts is good for the nerves and regulates blood pressure and heartbeat.
We owe this, among other things, to the particularly high concentration of the mineral potassium (707 mg/100 g) in the sweet chestnut. With its alkaline effect, potassium neutralizes excess sodium in the body and increases sodium excretion through the kidneys.
Studies confirm this and recommend an increased intake of potassium through food. After all, too much sodium – caused by a diet that is often too high in salt today – is in some cases a contributory cause of high blood pressure.
With a high-potassium but low-sodium diet, you preventively reduce the risk of stroke, cardiovascular disease, or cardiac arrhythmia.
So when you’re stressed and annoyed, grab a chestnut snack and skip the chocolate. It’s much healthier and tastes just as good.
The convinced sweet tooth should be enthusiastic about our “sweet” chestnut cream as a spread.
Sweet chestnuts for nerves like tightropes
But chestnuts not only help you to strengthen your nerves, but they also work wonders when you are physically and mentally exhausted.
Responsible for this is the considerable proportion of the B vitamins (B1, B2, B3, and B6).
B vitamins are needed in particular for the nervous system, but also for an efficient energy balance.
Even if the content of B vitamins is higher in other types of nuts, for example – the Brazil nut contains around 1 mg of vitamin B1 per 100 g – the sweet chestnut still helps with 0.23 mg of vitamin B1 per 100 g to meet the daily requirement of an adult of around 1 to 2 mg to cover.
So if you have to do a lot of mental work that requires a high and lasting ability to concentrate, then have a small bag of roasted chestnuts ready.
Sweet chestnuts offer top protection with vitamins
In addition to the B vitamins, chestnuts provide high amounts of vitamin C compared to other staple foods (e.g. cereals, potatoes, soybeans, lentils).
Of course, certain fruits and vegetables — citrus, spinach, or broccoli — contain comparatively more of it. But not everyone can be enthusiastic about the taste and now has a good alternative with chestnuts.
With its vitamin C content, the chestnut is a real booster for our immune system and helps us to fight off infections and inflammation. But not only the immune system benefits from the chestnut.
The connective tissue also experiences i.a. as a result of the vitamin C from the chestnut, a firming effect – a pleasant side effect for all those suffering from cellulite.
In addition, according to studies, a high vitamin C content should reduce the risk of strokes, arteriosclerosis, and cardiovascular diseases. Finally, it lowers both total cholesterol and bad LDL cholesterol.
Together with vitamin E, which is also found in chestnuts, vitamin C also acts as an “antioxidant” against attacking free radicals, which not only age our skin but also damage our body cells. A process that can ultimately promote the development of cancer.
In addition, vitamin E protects your arteries from buildup by reducing the production of bad LDL cholesterol.
The sweet chestnut – fit and slim with little fat
In addition to vitamin E, the variety of monounsaturated and polyunsaturated fatty acids (linoleic acid and linolenic acid) that are present in chestnuts also have a positive influence on the cholesterol profile in the blood:
The good HDL cholesterol increases and the bad LDL decreases. Good prerequisites for a functioning cardiovascular system.
All those of you who want to eat healthily but want to keep your figure slim can breathe a sigh of relief. You can continue to reach for chestnuts with confidence. Because compared to other nuts, chestnuts have a relatively low-fat content of just under 2 percent.
Chestnuts act as natural antioxidants
With the enjoyment of a “chestnut dish,” you also take in high-quality secondary plant substances. Among other things, the sweet chestnut hides protective “antioxidant” flavonoids and lignans.
A diet enriched with flavonoids reduces e.g. B. mortality from cardiovascular diseases. The potential for developing a certain form of liver cancer is also reduced.
In addition, lignans – which belong to the large group of phytoestrogens (plant hormones) – are said to protect against certain cancers (breast, intestine).
Finally, according to a study, antioxidant substances also reduce the risk of type diabetes complications such as hyperglycemia, increased blood lipid levels, and oxidative stress.
The sweet chestnut – is rich in bases and easy on the stomach
With a high-potassium, alkaline-excessive diet, which also includes regular consumption of chestnuts, you can also put an end to certain gastrointestinal complaints.
Flatulence, heartburn, and a feeling of fullness or irritation of the gastric mucosa – signs of an overburdened digestive system – are a thing of the past.
In the future, therefore, avoid ready meals and products made from white flour and rely more on alkaline-rich dishes – with chestnuts as often as possible, of course.
Its high content of potassium (basic mineral) alone neutralizes excess acids in the body.
A mash made from chestnuts is therefore the remedy of choice for irritation or inflammation of the stomach and intestines. Even Hildegard von Bingen is said to have sworn to use such a porridge as a cure. (Recipe see below)
Incidentally, an alkaline diet is also recommended for rheumatism patients who also have to pay attention to an acid-reduced diet.
You can increase the alkaline effect by combining chestnuts with other alkaline foods. For example, enjoy a pumpkin or a pumpkin and chestnut potato soup (recipe see below).
Strengthen your bones with chestnuts
Anyone who eats an alkaline diet and regularly has sweet chestnuts on their menu is not only doing their stomach a great favor but also their bones. Because in addition to all the vitamins and minerals mentioned so far, chestnuts also contain calcium, our bone-building material.
Even if the proportion of pumpkin curry here (33 mg/100 g) is far from that of almonds (252 mg/100 g), for example, chestnuts are still a useful addition – especially since you can eat significantly more from chestnuts than from almonds.
The high potassium content of chestnuts mentioned above also contributes to bone health, since high potassium levels lead to reduced calcium excretion. This means that more calcium remains in the organism, which is now stored in the bones.
Anyone who wants to actively and preventively prevent possible osteoporosis (bone atrophy) can win with chestnuts, as can people who often suffer from muscle cramps. Because both calcium and potassium help to control muscle activity and thus counteract cramps.
The sweet chestnut – gluten-free
In addition to all the positive effects on our health mentioned so far, the sweet chestnut scores with another property.
The chestnut is gluten-free. It is therefore particularly well digestible for celiac disease patients (celiac disease = gluten intolerance) and for everyone who suffers from celiac disease-independent gluten intolerance (gluten sensitivity).
It is particularly practical that the chestnut is not only edible in its original form. Many different chestnut products can be obtained from it, e.g. B. chestnut flour, chestnut flakes, chestnut chips, chestnut puree, chestnut spreads, chestnut milk, and much more.
Thus, gluten-sensitive people can draw from the full here. Because chestnut flour alone can be used to make many baked goods and pasta products, such as bread and pasta, as well as many desserts.
However, if you want to eat gluten-free, you should make sure that this pasta does not contain spelled or even wheat flour in addition to chestnut flour (as is often the case), but is prepared with gluten-free types of flour.
With all these wonderful properties of the chestnut, the only question that remains is: What is the best way to prepare the chestnut?
Chestnuts – Simple and easy to prepare
In order to finally be able to eat the chestnut, the fruit must first be freed from its thin brown skin. This is first placed in cold water for about an hour, then drained and provided with a cross cut above on the rounded side.
Only then is the chestnut added to boiling salted water or roasted.
After 4 to 5 minutes in boiling water or 30 to 40 minutes in the oven at around 200 degrees, the fruit can be easily removed from the burst peel.
Fresh chestnuts don’t keep very long and should be used within a week. Otherwise, they lose their aroma and are also susceptible to mold.
Frozen chestnuts still taste good after six months. Depending on whether the chestnuts are later intended for roasting or cooking, they are blanched after a one-hour cold water bath and packed in freezer bags with the skin on or cooked and peeled.
