You’ve probably seen them sitting there on the shelf at Whole Foods, looking like oversized sticks of white chalk submerged in brine. If you haven't tried hearts of palm yet, you're honestly missing out on one of the most versatile ingredients in the produce—and canned—aisle. It's weird. It’s crunchy. It’s somehow both a vegetable and a convincing stand-in for a lobster roll.
For a long time, these were just things you saw on fancy salad bars in the 90s. But lately? Hearts of palm Whole Foods displays are taking over, mostly because the plant-based community figured out that the texture is a total ringer for seafood.
What Are These Things, Anyway?
Basically, they are exactly what the name says. They are the inner core, or the "bud," of certain palm trees, specifically the Euterpe precatoria or the Bactris gasipaes (Peach Palm). Historically, harvesting them was a bit of an environmental nightmare because it often killed the tree.
Things changed.
Most of what you find at Whole Foods today, especially under their 365 brand or labels like Edward & Sons, comes from sustainable farms in Central and South America. They use multi-stemmed palms now. You cut one, the others keep growing. No dead trees.
The taste is hard to pin down. It’s mild. It’s slightly nutty. Some people say it tastes like an artichoke heart had a baby with a water chestnut. It has this built-in acidity from the canning process, but if you get them fresh (rare, but possible in some high-end markets), they are surprisingly sweet.
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The Whole Foods Selection: Tins, Jars, and Pouches
When you walk into the canned vegetable aisle at Whole Foods, you’re met with a few different formats. You’ve got the Whole Hearts, which are the classic cylinders. These are great for slicing into "coins" for a salad. Then you have the Salad Cut, which is basically the leftovers from the canning process—cheaper, but the texture is sometimes a bit mushier.
Recently, the "pasta" version has exploded.
Brands like Palmini have basically changed the game for people on Keto or Paleo diets. They take the heart of palm and shred it into linguine or lasagna shapes. Honestly? It doesn’t taste like pasta. Let's be real. It tastes like a vegetable. But, unlike zoodles (zucchini noodles), it doesn't turn into a puddle of water the second it touches heat. It keeps a "bite" to it. It’s al dente by nature.
Why the Health Crowd is Obsessed
The nutritional profile is actually kind of insane for how few calories are in it.
- Fiber: It’s loaded. Great for the gut.
- Mineral dense: High in manganese, iron, and zinc.
- Low Calorie: We’re talking maybe 20-30 calories per serving.
According to various nutritional databases, a 100g serving provides about 3.6 grams of fiber. That’s a lot when you realize you can eat an entire jar and feel like you’ve eaten a light snack. Dr. Andrew Weil, a pioneer in integrative medicine, has often pointed to the anti-inflammatory benefits of plant-heavy diets that include these types of nutrient-dense, low-glycemic foods.
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The "Vegan Seafood" Secret
This is where hearts of palm Whole Foods shoppers are really spending their money. If you mash them up with a fork, the way they flake is eerily similar to crab meat or lobster.
I’ve seen recipes where people toss them with vegan mayo, Old Bay seasoning, and some celery. Put that on a toasted bun? You’d swear you’re at a shack in Maine. Sorta. It’s the texture that does the heavy lifting. Because it’s fibrous but tender, it holds up to being marinated.
Try this: soak them in a bit of seaweed water (kombu dashi) or just some lemon juice and salt. It mimics that "ocean" flavor without, you know, the actual ocean.
Common Misconceptions and Why They Matter
Some people think hearts of palm are high in sodium. They can be. Since they’re almost always sold in cans or jars at Whole Foods, they sit in brine.
Pro tip: Rinse them. Like, really rinse them.
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Put them in a colander and run cold water over them for a solid minute. This removes about 30-40% of the surface sodium. If you’re watching your blood pressure, this isn't optional.
Another myth is that they are "mushy." If you buy a cheap brand, yeah, they might be. But the high-quality stuff found in the organic section usually has a distinct "snap." If yours are mushy, you probably overcooked them. They don't really need "cooking" in the traditional sense; you’re just warming them up or searing the outside.
Environmental Impact and Ethics
It’s worth noting that the "heart" is a delicacy. In the past, specifically with the Açaí palm, the harvesting was destructive.
Whole Foods has pretty strict sourcing standards, but it’s still worth looking for the "Fair Trade" or "Sustainable Harvest" labels on the back of the can. Costa Rica has become a huge hub for sustainable peach palm farming. These trees grow fast and can be harvested every few years without destroying the root system.
How to Actually Use Them Tonight
Don't just throw them on a salad and call it a day. That’s boring.
- The Sear: Pat them bone-dry. Slice them into thick rounds. Throw them in a screaming hot pan with a little avocado oil. Get them dark brown on both sides. It brings out a sweetness you won’t get otherwise.
- The Dip: Pulse them in a food processor with garlic, lemon, and tahini. It’s like hummus but lighter and more "green" tasting.
- The Tacos: Shred them, toss them in lime and tajin, and use them as a "fish" taco filling.
Actionable Next Steps for Your Grocery Trip
If you’re heading to Whole Foods to grab some, here is how to navigate the aisle like a pro.
- Check the ingredients: It should just be hearts of palm, water, salt, and maybe a little citric acid for preservation. Avoid anything with added sugars or weird stabilizers.
- Look for "Sustainable" labels: If the brand doesn't mention how they harvest, skip it. The 365 brand is usually a safe bet for ethical sourcing.
- Try the pasta version first: If you’re skeptical about the texture, start with the "linguine" style. It’s the easiest gateway.
- Rinse thoroughly: Always. No matter what the recipe says.
- Store them right: Once opened, move them to a glass jar with fresh water. They’ll stay crunchy in the fridge for about five days.
Don't overthink it. It's a vegetable that acts like a starch and tastes like a luxury. Just go buy a jar and start mashing.