Chestnuts: The healthy "un-Nut"

Not only are chestnuts delicious with a sweet, mild flavor, they are rich in nutritional benefits. Just a handful of other foods can match the nutritional value of a chestnut! Chestnuts are called the "un-Nut" because nutritionally, they hardly resemble their tree-nut cousins. Unlike pecans and walnuts, chestnuts contain just a trace of fat. They are also the only nut that contains a significant amount of vitamin C. Like all plant foods, chestnuts contain no cholesterol. Though lower in calories than tree nuts, chestnuts offer many of the same fiber, mineral and cholesterol-free benefits. Consider substituting roasted chestnuts for half of the rice in recipes, or use in combination with pasta for a filling meal. Chestnuts are called "the low-fat, low-calorie exception." Join us at the 4th Annual Missouri Chestnut Roast, Saturday, Oct. 14, from 10 a.m. to 4 p.m. to sample fresh-roasted chestnuts and other chestnut dishes. Visit www.centerforagroforestry.org for additional information about the Chestnut Roast – and information about how to purchase fresh chestnuts in Columbia this fall and winter. Chestnuts: Chock Full of Nutrition!

• High water content and very little oil makes chestnuts virtually fat free
• High fiber content makes chestnuts a filling snack
• One-third the calorie content of peanuts and cashews!
• High in complex carbohydrates for energy
• Cholesterol free
• Contain as much ascorbic acid (vitamin C) as an equal weight of lemons
• Nutritionally similar to brown rice - described as "a grain that grows on a tree"

The raw chestnut meats can be boiled and used for a wide variety of recipes. Before removing the raw meats from the shell, bring chestnuts to room temperature. Wash chestnuts to remove dirt. Cut fresh chestnuts still in their shell in half with a hand pruner. A pruner works much better than attempting to cut them in half with a knife.

The steaming method has been found to be the most effective method for easily separating the shells from the meat. Place cut chestnuts in a collapsible steaming basket placed in a pan with approximately 1/2 inch of water. Bring water to a boil and steam the chestnuts until the meats separate from the shell. The chestnuts will be slightly cooked but still crunchy at this point. You can continue steaming the nuts to reach the desired level of crunchiness or continue to steam them until they are a soft consistency.

Removing Chestnut Raw Meats from the Shell Using Microwave Oven
Instructions developed by Ken Hunt, UMCA

Cut fresh chestnuts still in their shell in half with a hand pruner garden tool. A hand pruner works much better than attempting to cut them in half with a knife. Spread cut chestnuts out in a single layer in a glass pan containing a small amount of water. Microwave in most ovens for 60 seconds and remove from microwave. Overcooking makes it difficult to separate meat from the shell.

Cool slightly. Many of the meats will have separated from the shell and the thin tan-colored pellicle. If none have separated, microwave for 60 more seconds. For those that do not separate completely, squeeze on the edges of the shell and the meat should pop out. The meats are not cooked at this point and further preparation such as steaming, boiling or baking is necessary to make them soft and suitable for using in dishes containing fresh chestnut meats.

Chestnuts Roasted on an Open Fire
Instructions developed by Ken Hunt and Julie Rhoads, UMCA

Prepare a charcoal fire on your BBQ grill. Propane could also be used, but the charcoal gives the nuts an additional smoky flavor. With a knife or a hand pruner garden tool or a sharp knife, cut a ¼ inch deep slit on the flat side of each nut. This will allow the heated moisture to escape from inside the chestnut and will prevent them from exploding when heated on the fire.

Place the cut nuts in a metal pan such as a stainless steel wok or a cast iron skillet and place the pan on the grilling rack. While roasting, turn the nuts frequently with a metal spatula. Roasting the nuts will take about 20 minutes. When cooled the shells will become brittle and will be easy to peel with your fingers.

The nuts can also be roasted on a bonfire by using a long handled metal pan. The nuts will only take about 5-10 minutes to cook over a hot fire or coals and they must be turned frequently to prevent scorching of the shells and meat.

For recipes and nutritional information, visit www. centerforagroforestry.org and select "NUTrition and Your Health."