The chestnut itself represents autumn, since its season begins with this season and ends when winter enters. The most popular way to eat it is to be guided by the unmistakable aroma given off by the roasted chestnut stallss, which give atmosphere to the cities until well into February.

But whether we collect them in the forest or buy them locally, we can also roast them at home or enjoy them in many other ways in delicious recipes with chestnuts. It is worth not relegating chestnuts to an occasional treat, because not only do they give us a very characteristic dried fruit flavor that children and adults like, but they also They have properties and benefits that we can take advantage of throughout the season.

Properties of chestnuts

NUTRITIONAL COMPOSITION AND CALORIESNutrients Raw chestnut Roasted chestnut Energy 196 Kcal 245 Kcal Proteins 1.6 g 3.2 g Fats 1.3 g 2.2 g Carbohydrates 44.2 g 53 g Calcium 19 mg 29 mg Iron 0.9 mg 0.9 mg Magnesium 30 mg 33 mg Potassium 484 mg 592 mg Copper 0.4 mg 0.5 mgManganese 0.3 mg 1.2 mgVitamin C 40.2 mg 26 mgVitamin B1 0.1 mg 0.2 mgFolic acid 58 mcg 70 mcg

Xenophon called the chestnut tree the «breadfruit tree», convinced that it was a staple of our diet. Today we also know that this name is more than justified, because although the chestnut is considered a dry fruit, due to its nutritional composition it is closer to cereals.

In addition to being very comforting, chestnuts are a healthy ingredient and snack thanks to its complex carbohydrates and its nutritional wealth.

Along with complex carbohydrates, their main nutrient, chestnuts provide a small amount of protein and very little fat, which makes them only moderately caloric: A serving of 100 grams of chestnuts provides 196 calories (once roasted, as part of the water is lost, the caloric intake increases slightly to 245 calories). On the other hand, it stands out as a source of potassium and manganese, as well as vitamin C, folic acid and other B vitamins.

This nutritional composition gives chestnuts energetic, satiating, prebiotic and antioxidant properties.

Benefits of chestnuts

Due to their composition and properties, interesting health benefits are attributed to chestnuts.

Provides quality energy

The abundant carbohydrates in chestnuts are mostly starches. This makes the chestnuts have a medium low glycemic index (between 26 and 65, depending on the tables consulted).

In other words, they increase the blood glucose level slowly and steadily, which is useful when a continuous energy supply, as is usually common in children and athletes.

Diabetics can consume them moderately, as they also contain an amino acid, arginine, which contributes to insulin works more effectively and improves blood circulation.

Satifies and regulates the microbiota

The fact that the chestnut provides energy in a slow and sustained way also makes it interesting in weight control dietssince that makes it have a longer-lasting satiating effect and helps avoid snacking between meals.

It also contains inulin, a prebiotic effect fiberthat is, it serves as food for the beneficial bacteria of the intestinal microbiota.

It is rich in antioxidants

The chestnut is rich in vitamin C antioxidant. Although the loss of this vitamin when cooking or roasting chestnuts is between 30 and 40%, a 100 g serving still provides around 25% of daily needs.

In addition, she is accompanied by small doses of vitamin A, E, and phenolic compounds such as gallic acid, vanillic acid, procyanidins or catechins, also antioxidants.

Regarding minerals, its contribution of manganese stands out –of which they constitute a source as important as wheat or peanuts–, as well as copper and potassium.

How to avoid gas from chestnuts

It is true that chestnuts have a reputation for producing gas and being somewhat indigestible for some people. In any case, They should not be eaten very green or fresh, freshly fallen from the tree, since at that time they are richer in tannins.

It is better to leave them for a few days, because as time passes their content decreases and the starch is transformed into simple, more digestible sugars.

Chestnuts must be chewed well so that saliva begins digestion in the mouth, But eating them cooked instead of raw also helps and, of course, the way you cook them influences.

So that they are not heavy, it is advisable Cook them with anise, fennel seeds, turmeric or fresh ginger, and do not drink too much water with them.

Chestnuts in the kitchen (and on the calendar)

The chestnut is usually considered to originate from Asia Minor and the Romans as its promoters throughout the Mediterranean and central Europe. Perhaps it was because bullotes were very popular among the legionaries, porridge prepared with its fruits.

In the Middle Ages it was an important food for the most humble, who even used it in the form of flour for making bread when they did not have wheat.

When potatoes, corn, beans and other plants arrived from America, the chestnut was relegated to a complementary crop. Now interest in this fruit has been renewed and chestnut crops are spreading, majestic trees wherever they exist.

There are three large species of chestnut trees: European, Chinese and American. In our country they grow more than 100 edible subspecies of European Castanea sativa.

Because demand exceeds supply, affected for many years by poor harvests, the price of chestnuts rises from year to year. Perhaps that is why it is increasingly common to find them coming from Türkiye and more recently from China, which is another variety with a worse, more woody taste.

It is important not to be confused with the horse chestnut (Aesculus hippocastanum), toxic due to its aesculin content, but with various medicinal uses. This should at most be used for playing, as children in the UK do when they practice conkers.

In the Iberian Peninsula, the highest concentrations of chestnut trees are found in the northwest, Extremadura and Andalusia. The main cultivation area is Galicia, where an IXP (protected geographical indication) guarantees its quality. El Bierzo offers a Guarantee Mark.

Many ways to eat chestnuts

The chestnut has gone from being the food of humble people to the recipes of great chefs. The most common thing is to eat roasted chestnuts, although they can also be cooked and included in numerous recipes.

When buying them, you can find fresh chestnuts, cooked naturally and peeled, canned, vacuum-packed, and, although less common, also frozen. You can even find chestnut flour, a very nutritious gluten-free flour.

To this we must add the products made with them, such as chestnut jam, puree, poultry stuffing and, of course, glacé brown: some candied chestnuts in syrup and egg white.

Also surviving, although increasingly rare to find, are dried chestnuts, called pilongas, mayucas or cascajos chestnuts, They must be soaked before use. They were the traditional way to preserve them all winter.

Roasted chestnuts: tips and tricks

The typical way to eat chestnuts is roasted over embers or in the oven. However, it is advisable to know some tricks to prevent them from bursting, ensure that once roasted they peel well and are cooked to perfection.

The first thing to do, before putting them in the oven, is an incision on the convex surface.

Then they are roasted 20 to 40 minutes in the oven preheated to 180 ºCdepending on how dry they are and how big they are.

If they are made on the grill or in a pan, they should be moved often so that they do not burn. They remain very juicy if you let them soak for a quarter of an hour before.

When it comes to soaking You can add salt or, as they do in Italy, a little liquor, sweet or dry wine. Broth or any other liquid can also be used. In Sanabria they roast them with honey and in Galicia they usually add a little coarse salt.

You can also try it with a curious japanese method which gives very good results: in a large holey frying pan, Small stones or boulders are placed and heated. The chestnuts are then added and stirred.

This is how you get a faster and more uniform cooking. Sometimes the Japanese add seasonings such as honey, salt, or wasabi powder. At the end they cover them with a cloth and let them rest before serving them.

How to make cooked chestnuts

The same time and procedure is used to cook chestnuts. The good thing about cooked chestnuts is that they can be peeled well and used as a garnish or puree, to sauté or sauté with pasta, vegetables or apples, and even to fry.

If you only want to peel them, just blanch them for 2 or 3 minutes.

They go very well with foods such as mushrooms, poached onion, garlic and leeks, fresh fennel, pumpkin and zucchini, broccoli, thistle, red cabbage, Chinese cabbage, sautéed radishes or green beans.

In small proportioncooked chestnuts can also be mixed with pasta, rice, couscous, quinoa or legumes.

To season them You can use fresh sage, rosemary, oregano, ginger, cumin, coriander or paprika.

Traditionally there are numerous examples of stews such as chestnut stew from the Alpujarras or the pot of mayucas or pilongas and the pot of cabbage and chestnuts that they make in Asturias. Wave chestnut soup, which is also typical in northern Italy.

In our country there are more abundant sweet recipes: chestnut flan, candied chestnut, Bierzo reinetas stuffed with chestnuts, chestnut marzipan from Huelva…

And the offer is expanded even further if you use the chestnut flour, a flour made simply by grinding chestnuts, and which can be used alone or mixed with other flours: in crepes, sweet creams, cakes, donuts, fritters, sponge cakes, muffins, cookies, shortcrust pastries, sweet breads… As it is not a cereal, it has the advantage that does not contain gluten.

How to know if they are fresh

They must be healthy, with the smooth, spot-free skin, firm to the touch. The very hard ones are usually too fresh, and the hollow and soft ones are a bit old. It suits keep them in a dry and ventilated placewithout plastic bag.

Magosto, Castanyada and other festivals with chestnuts

It is believed that, from the nocturnal meetings of the Celts in the forest and around the fire, comes the name wizard (magnus ustus, «the great fire») that is given to the traditional dinner based on chestnuts.

It is celebrated between November 1 and 11 in Galicia, Castilla León and in other areas where chestnuts are traditional.

In Asturias they call it Amagüestu, Magosta in Cantabria and Magusto in Portugal, but in all those places it consists of a family gathering in which chestnuts are eaten accompanied by new wine or liqueurs such as…