Today, November 11th, we celebrate Saint Martin's Day, one of the oldest and most beloved traditions in Portuguese culture.
The legend says that Martin, a Roman soldier, upon finding a beggar cold, tore his cloak in half to keep him warm. At that moment, the cold weather gave way to a mild sun: the famous “Saint Martin's summer.”
Since then, this date is celebrated with chestnut roasts, bonfires, and roasted chestnuts: symbols of sharing, harvest, and gratitude. With new wine and chestnuts as the stars, Saint Martin marks the end of the harvest and the beginning of a new cycle.
But what few know is that behind the aroma of roasted chestnuts lies a food with qualities worthy of any training plan. Rich in energy, antioxidants, and essential minerals, chestnuts are a true seasonal superfood, perfect for those who want to nourish their bodies with the best of autumn.
A natural snack that nourishes and energizes
Chestnuts are an exceptional source of complex carbohydrates, releasing energy slowly and steadily.
Unlike processed snacks, they avoid blood sugar spikes and provide ideal fuel for strength, endurance, or recovery workouts.
Per 100g:
- 180 kcal
- 3 g protein
- 40 g carbohydrates
- 8 g fiber
- Good source of vitamin C, potassium, and magnesium
They are an excellent alternative to processed snacks and a natural way to restore energy.
Benefits for those who train
✔️ Improve muscle recovery due to vitamin C and antioxidants.
✔️ Help prevent cramps and fatigue, thanks to magnesium and potassium.
✔️ Promote satiety, regulating appetite between meals.
✔️ Contribute to hormonal and immune balance, essential during cold seasons.
📌 It is recommended to consume 3 to 5 chestnuts before training or include them in balanced meals with protein and fiber.
💡 Did you know…
👉 Chestnuts have less fat than most nuts and almost half the calories of walnuts or almonds?
How to roast chestnuts (and preserve nutrients)
Simple, but there are tricks:
1️⃣ Make a shallow cross cut to prevent them from bursting.
2️⃣ Soak them in cold salted water for 10 minutes before roasting.
3️⃣ Roast in the oven at 200 °C (392 °F) for 25 minutes, turning halfway through.
4️⃣ Wrap them in a cloth while cooling: helps loosen the shell and retains moisture.
💬 Important tip: Avoid adding salt or butter! The natural flavor is the true star (and the healthiest).
Chestnut and Cocoa Purée Recipe
Ideal for breakfast, post-workout, or dessert.
Ingredients (for 2 servings):
- 6 cooked or roasted chestnuts
- 1 medium banana
- 1 tablespoon pure cocoa powder
- 2 tablespoons natural Greek yogurt
- Cinnamon to taste
Preparation:
- Blend all ingredients until creamy.
- Serve in bowls and sprinkle with 85% dark chocolate shavings.
- Store in the refrigerator up to 24 hours.
➡️ This purée combines slow-absorbing carbohydrates with protein and good fats: ideal to recharge after training.
Nutrition with tradition
Chestnuts are an example of how tradition can serve health and performance: natural energy, emotional comfort, and balance in a single food.
This autumn, take care of body and mind with gestures that make you feel good, inside and outside the gym!
