When people hear the word "hazelnut," the first thing that comes to mind might be chocolate. This tasty nut has gained a lot of its popularity by being incorporated into decadent truffles and desserts. That is all beginning to change as the hazelnut gains recognition for its healthy nutrient profile and its role in more savory cooking. These nuts can be the perfect addition to a main course; for example, use chopped hazelnuts to coat heart-healthy fish before baking.
Hazelnuts, also called filberts or cobnuts, are grown in the United States in Oregon and Washington. However, the largest producer in the world is Turkey. Italy and Spain are also areas of hazelnut production in Europe. In the summer and early autumn, the nuts fall from the bush or tree on which they grow and are harvested by humans or machines from the ground.
According to the American Dietetics Association (ADA), hazelnuts, along with almonds, contain the highest amount of vitamin E of any nut. This antioxidant is associated with reduced risks of cancer and heart disease. In addition, these nuts are high in monounsaturated fats, which are known for lowering bad LDL cholesterol and raising good HDL cholesterol. Hazelnuts are also a good source of protein, fiber, magnesium and B vitamins.
What to Look for
Hazelnuts come in many varieties, including in the shell, whole with the skin, whole without the skin and chopped. For freshness and the best possible flavor, it is wise to process the nuts just before using. Buy whole nuts and chop them immediately before adding them to recipes. The flavor of hazelnuts is also enhanced through roasting. Layer the nuts on a baking sheet and roast for about 15 to 20 minutes at 275 degrees.
Store shelled hazelnuts in an airtight container in the refrigerator. To increase their shelf life, store the nuts in a freezer-safe bag and freeze for up to a year. Thaw and bring to room temperature before eating.
Common Pitfalls
Hazelnuts contain many healthy nutrients, but they are also high in calories. According to the U.S. Department of Agriculture Nutrient Database, 1 oz. of hazelnuts, or 21 nuts, has about 180 calories. Keep portion sizes in check to avoid consuming too many calories.
Sometimes hazelnuts can be found in canned nut mixes, which are often heavily salted. Pay attention to labels, and choose unsalted or lightly salted versions to limit excess sodium intake.
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