Chestnuts: Fruit / Vegetable of the Month

Chestnuts are actually a tree fruit but technically all tree nuts are considered fruits- with hard shells and seeds. (Consequently, chestnuts should be avoided for those with a tree nut allergy). However, since chestnuts are richest in carbohydrates like most fruits and drastically lower in fat (by one-third) we are happy to feature chestnuts as our fruit / vegetable of the month.
During the winter holiday season we often hear "The Christmas Song" written by Torme and Wells in 1946.

Chestnuts roasting on an open fire

Jack Frost nipping at your nose.....

You may have heard the original song vocalized by Nat King Cole and many of the hundreds of artists who have since recorded their own versions BUT have you every had a roasted chestnut?

Serious Eats has a great post "Why Don't Americans Eat More Chestnuts Year-Round?" if you want to delve into why this fruit/tree nut isn't enjoyed remotely as much in the United States as it is in many other parts of the world.

Chestnuts are low in fat ~10% and an excellent source of vitamin C, folic acid, B6, copper, magnesium and fiber and rich in potassium. Cooked chestnuts have pleasant, slightly sweet flavor with a slightly crunchy texture and creamy white flesh. The fruit/nut grows on a chestnut tree from the female flower covered by a spiny burr that encloses 2-3 of the kernels. In many parts of the world, chestnuts are ground into flour and is a staple in many cultural cuisines.

To cook chestnuts is is essential that you cut an X into the side- otherwise they will burst.
Chestnuts in the song are roasted on an open fire but if you don't have a fireplace, an even if you do, they can be roasted in a pan or in the oven. After cutting the X in the sides, heat oven to 350 degrees on a baking sheet for 20-30 minutes. You should shake the pan a few times over this time period for even heating. When the husks start to curl up, they are ready. You can also cook them in a pan over a grill or stove top as well as boil or steam them. They are easiest to peel when they are warm. You an always reheat them quickly to soften the husks for peeling. Chestnuts are traditionally eaten plain roasted but they can be enjoyed in many other ways. Try them sliced in casseroles, soups, salads or stir frys to add texture. Top oatmeal or yogurt with chestnuts for added texture and nutrition.

China, by far and away, grows the most chestnuts worldwide. In the early 1900's to around the 1940's most of the nearly 4 billion American Chestnut trees died from a fungus. There have been efforts to repopulate the United States with American Chestnut trees which is said to be the sweetest and most flavorful of all the chestnuts. To learn more about chestnuts in California read, Chestnut Culture in California by Paul Vossen.

In the recent past, most chestnuts available in the grocery stores were imported from Italy. However, there are a growing number of ranches in California who have planted and are growing chestnuts. In the store, look for a smooth, glossy dark brown outer shell with nuts heavy for their size. Store in the refrigerator up to 2 months in a plastic bag.

If you have older children, sharing with them the history of the American Chestnut tree and its growing recovery can be a great science, history, and social studies lesson.

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......