Τα κάστανα προέρχονται από την ήπειρο της Ωκεανίας και είναι ένας καρπός υψηλής θρεπτικής αξίας τον οποίο γευόμαστε αποκλειστικά και μόνο κατά τους χειμερινούς μήνες. Σε αντίθεση με άλλους ξηρούς καρπούς τα κάστανα περιέχουν πολύ μικρές ποσότητες λιπαρών και ελαίων και έχουν υψηλή ποσότητα σύνθετων υδατανθράκων που τους προσδίδει και χαμηλό γλυκαιμικό δείκτη. Πιο συγκεκριμένα, η κατανάλωση τους ανεβάζει σταδιακά τα επίπεδα της γλυκόζης, γι’αυτό και είναι μια τροφή που προτείνεται σε όσους πάσχουν από διαβήτη. Επιπροσθέτως είναι μια τροφή που έχει γίνει αποδεκτή από τον Σύλλογο Καρδιάς (Ηeart Foundation).

Η περιεκτικότητα του κάστανου σε πρωτε’ί’νη είναι χαμηλή, ωστόσο είναι καλής βιολογικής αξίας, όμοιας με αυτής των αυγών. Όμως σε αντίθεση με τα αυγά τα κάστανα δεν περιέχουν χοληστερίνη, ένω έχουν κάποια ποσότητα καλίου και βιταμίνης C χωρίς να περιέχουν αυξημένα ποσοστά νατρίου.

Στον παρακάτω πίνακα συγκρίνεται η θρεπτική αξία του κάστανου με το μήλο.

Θρεπτική αξία ανά 100γρ προ’ι’όντος

Συστατικό:
Κάστανο:
Μήλο:
Νερό (γρ) 48,2 84,8
Πρωτε΄ί’νη (γρ) 3,4 0,2
Λιπαρά (γρ) 0,2 0,1
Συνολικοί Υδατάνθρακες (γρ) 32,1 14,0
Ενέργεια (kJ) 730 230
Φυτικές Ίνες (γρ) 14,9 0,1
Ασβέστιο (mg) 17,6 7,0
Ψευδάργυρος (mg) 0,4 88
Σίδηρος (mg) 0,7 0,3
Nάτριο (mg) 0,8 1,0
Kάλιο (mg) 468 110

Όπως φαίνεται κα ι στον πίνακα, το κάστανο έχει πολύ περισσότερες φυτικές ίνες από το μήλο, αλλά και τριπλάσιες θερμίδες στα 100γρ.

Παρακάτω παρουσιάζονται δύο εύκολες και γευστικές συνταγές με κάστανα.

Σαλάτα με σπανάκι και κάστανα

Υλικά για 4 μερίδες

 2 κιλά σπανάκι
 2 φρέσκα κρεμμυδάκια
 150γρ άπαχο χοιρινό ζαμπόν
 220γρ βρασμένα, καθαρισμένα κάστανα κομμένα στα 2
 Ένα βραστό σφιχτόαυγό κομμένο σε φέτες
 Μια σκελίδα σκόρδο
 2 με 3 κουταλιές της σούπας ξύδι μπαλσάμικο.
 Αλάτι και πιπέρι

Εκτέλεση

Πλύντε σχολαστικά τα φύλλα σπανάκι και προσθέστε τα κομμένα φρέσκα κρεμμυδάκια σε ένα μπολ σαλάτας. Θερμάνετε το λάδι σε ένα τηγάνι και προσθέστε τα κάστανα και το σκόρδο. Σοτάρετε μέχρι το μίγμα να ροδίσει και προσθέστε τα κομματάκια ζαμπόν χοιρινό και το ξύδι μπαλσάμικο και ανακατέψτε καλά. Ρίξτε το μίγμα από το τηγάνι στα υλικά που βρίσκονται στο μπολ σαλάτας και ανακατέψτε καλά.

Θερμιδική αξία ανά μερίδα: 348 kcal.

Σούπα με κάστανα και Λαχανικά

Υλικά για 4 μερίδες

 500γρ κάστανα καθαρισμένα κομμένα σε 2 κομμάτια
 60γρ φυτική μαργαρίνη
 2 κύβοι κοτόπουλο
 2 σεληνόριζες
 2 καρότα
 1 κρεμμύδι
 2 κολοκύθια κομμένα σε φέτες
 Αλάτι
 Πιπέρι

Λιώστε τη φυτική μαργαρίνη σε μια κατσαρόλα, προσθέστε τα λαχανικά και τα κάστανα και σωτάρετε τα σε μεσαία φωτιά μέχρι να αποκτήσουν ένα ροδαλό χρώμα. Προσθέστε τους 2 κύβους κοτόπουλο και 4 ποτήρια νερό και βράστε το μίγμα μισοσκεπασμένο σε μεσαία φωτιά για μια ώρα.

Θερμιδική αξία ανά μερίδα: 375 kcal.

474 thoughts on “Kάστανο : Καρπός γλυκός και αγαπημένος

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