Italian Hearts of Palm
healthy dairy-free/vegan meal
Post update 07/25/2024
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It all began with a strange can of food given to me by my brother……hmmm, what to do with it? It can easily be transformed into a healthy and tasty treat with a few ingredients.
What is hearts of palm?
“What in the world is Hearts of Palm?” That’s exactly what I was thinking when I went to visit one of my brothers and he sent me home with some parting food gifts. Hearts of Palm actually does come from palm trees, but don’t worry, the harvesting process does not harm the entire plant. The white cylinder shaped palm hearts come from the tender, immature, growing top of the crown part of the tree.(ref)
Intrigued, but a little scared of what to do with this foreign vegetable, I did what I have always seen on those food competition programs. You know the ones I’m talking about, they open a big basket and discover an ingredient inside they have never heard of or used before. I tasted it, straight out of the can.
The taste was very similar to an artichoke, but the texture was much more tender. Then I was pleased to see the nutritional facts: Zero fat! Low carb! …and it has protein and lots of potassium. Sounds like a nutritious lunch or dinner to me! A quick look through my pantry, and I came up with this three ingredient delicious and easy to make recipe that smells like a pizza cooking in your oven!
How to cook hearts of palm
Let’s get started!
Preheat oven to 400℉ / 205℃ and prepare a sheet pan by lining with foil (for easy clean-up) or lightly spraying with cooking spray.
Drain and pat dry Hearts of Palm and place them in a sandwich or quart size baggie.
Add the olive oil and gently roll to evenly coat them.
When coating your hearts of palm in the olive oil, take caution that they can be very fragile, so be careful during this step.
Next, place the coated hearts of palm on the prepared baked sheet in a single layer and sprinkle with the Italian Medley seasoning. Be sure to roll them over and coat both sides.
Sprinkle Italian medley seasoning on both sides
Roast in oven until heated through, 20-25 minutes.
Roast in oven until heated through, about 20-25 minutes. Let cool two minutes and serve immediately.
Where can you find hearts of palm? You can usually find either a can or glass jar of hearts of palm in the canned vegetable section of your local grocery store and sometimes in the international isle. If you would rather purchase on Amazon, find it HERE. (Discloser: I may receive Amazon affiliate commission at no extra cost to you if a purchase is made through link.)
What else can you use Hearts of Palm in?
Here are some optional serving suggestions:
with a side of marinara
chop and add in a salad or soup
dice and add in some cooked quinoa
A simple delicious and healthy meal or snack in less than 30 minutes!
Another hearts of palm recipe idea
Check out my recipe for a creamy ranch dressing alternative made from hearts of palm that is dairy-free/vegan and also healthy and delicious!
Find my easy blender recipe for hearts of palm salad dressing by clicking HERE.
Enjoy!
💜Julie
Italian Hearts of Palm
Ingredients
Instructions
- Preheat oven to 400℉ / 205 ℃
- Prepare sheet pan by lining with foil or spraying with cooking spray
- Drain can of hearts of palm and pat them dry with a paper towel
- Place them in a sandwich or quart size baggie
- Add olive oil to bag and gently roll them to evenly coat
- Place oiled hearts of palm in a single layer on prepared baking sheet
- Evenly sprinkle seasoning blend over top of both sides
- Bake, uncovered, for 20-25 minutes, until heated through
- Let cool at least two minutes and serve immediately.
Notes
Optional serving suggestions:
Chop and add to soup or salad.
Serve with a side of marinara.
Add diced sized pieces to quinoa.
Where can you find hearts of palm? You can usually find either a can or glass jar of hearts of palm in the canned vegetable section of your local grocery store and sometimes in the international isle. If you would rather purchase on Amazon, find it HERE. (Discloser: I may receive Amazon affiliate commission at no extra cost to you if a purchase is made through link.)
Nutrition Facts
Calories
165Fat (grams)
14 gSat. Fat (grams)
2.5 gCarbs (grams)
9 gFiber (grams)
4 gNet carbs
5 gSugar (grams)
3 gProtein (grams)
2 gSodium (milligrams)
495 mgCholesterol (grams)
0 mgNutrition Disclaimer: Nutritional Information is provided as a courtesy only and should be viewed as an estimate. Ingredients can vary with brands and size and Inspiration Apron makes no guarantees to the accuracy of this information.
