Acorn stew (Apache)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
95
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 37 (38.7%) |
| Fat | 31 (32.7%) |
| Protein | 27 (28.6%) |
| Total | 95 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 80 (79.8%) |
| Carbohydrate | 9.2 (9.2%) |
| Protein | 6.8 (6.8%) |
| Fat | 3.5 (3.5%) |
| Ash | 0.7 (0.7%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in fiber which aids digestion and promotes regularity
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Rich in antioxidants that protect cells from damage and reduce risk of chronic diseases
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Good source of manganese which supports bone health and metabolism
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Contains copper which aids iron absorption and contributes to energy production
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Provides plant-based protein and healthy fats for energy and satiety
Risks
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High in calories and fat due to acorns being a high fat food. Acorn flour is high in fat and calories
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May contain tannins which can cause stomach upset if acorns are not properly prepared by leaching. Tannins are plant compounds that can be toxic if consumed in large amounts
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May contain traces of lead if acorns were gathered near sources of environmental lead pollution like roads. Lead is a toxic heavy metal
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May contain traces of aflatoxins if acorns were moldy or stored improperly. Aflatoxins are toxic substances produced by certain molds that can grow on nuts
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May cause an allergic reaction in individuals with a tree nut allergy due to potential cross-contact with other nuts during processing
Additional Information
Acorn stew, a traditional Apache dish, offers several nutritional benefits while also presenting certain risks that need to be considered. This hearty stew primarily derives its primary attribute from acorns, which are the nuts of oak trees. Acorns have been a significant food source for indigenous communities for centuries, providing a rich and unique flavor to their dishes. Let's explore the nutritional benefits and risks associated with acorn stew.
Nutritional Benefits:
1. High in Healthy Fats: Acorns contain a good amount of monounsaturated fats, including oleic acid, which is beneficial for heart health. These fats help to reduce bad cholesterol levels and lower the risk of heart disease.
2. Rich in Fiber: Acorns are a good source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. The fiber content in acorn stew can contribute to a healthy digestive system and prevent constipation.
3. Good Source of Protein: Acorns contain a moderate amount of protein, making acorn stew a valuable protein source, especially for individuals following vegetarian or vegan diets. Protein is essential for tissue repair, muscle growth, and overall body function.
4. Packed with Antioxidants: Acorns are rich in antioxidants, such as tannins and flavonoids, which help protect the body against damage caused by harmful free radicals. Antioxidants play a crucial role in reducing inflammation and preventing chronic diseases like cancer and heart disease.
5. Nutrient Dense: Acorns are a good source of essential minerals like magnesium, potassium, calcium, and phosphorus. These minerals are vital for maintaining healthy bones, nerve function, muscle contraction, and overall cellular health.
Risks:
1. Tannins and Bitterness: Acorns naturally contain tannins, which give them a bitter taste. However, excessive consumption of tannins can interfere with nutrient absorption and cause digestive discomfort. To reduce tannin content, acorns should be leached or processed properly before use.
2. Allergies and Sensitivities: Some individuals may have allergies or sensitivities to acorns. If you have a known allergy to tree nuts, it is crucial to avoid acorn stew to prevent adverse reactions such as itching, swelling, or difficulty breathing.
3. Caloric Density: Acorn stew can be relatively high in calories due to the presence of fats and carbohydrates. While these calories can provide sustained energy, it is important to consume acorn stew in moderation, especially for individuals watching their calorie intake.
4. Preparation Challenges: Acorns require extensive processing before they can be consumed safely. They must be cracked, leached, and sometimes ground into flour to remove bitter tannins and make them palatable. Improper preparation can lead to digestive issues or potential toxicity.
In conclusion, acorn stew offers several nutritional benefits, including healthy fats, fiber, protein, antioxidants, and essential minerals. However, it is important to be aware of the risks associated with acorn consumption, such as tannins, allergies, caloric density, and preparation challenges. If you are interested in trying acorn stew or incorporating acorns into your diet, it is advisable to seek guidance from a nutrition expert or someone experienced in their safe preparation.