Hazelnuts, also known as filberts, are small, round nuts with a hard shell that grows on hazel trees.
They have a rich, slightly sweet flavour and a creamy texture when roasted. Hazelnuts are often used in both sweet and savoury dishes and are a popular ingredient in chocolates and desserts.
Ways to Include Hazelnuts in the Diet:
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Snacking: Enjoy hazelnuts as a satisfying and healthy snack. Roast them with a touch of salt or your favourite seasonings.
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Nut Butter: Hazelnuts can be blended into creamy hazelnut butter (healthy Nutella anyone?), which can be spread on toast, used as a dip for fruits, or incorporated into recipes.
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Baking: Add chopped hazelnuts to your baking recipes, such as cookies, muffins, or brownies, for a delightful crunch and flavour.
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Salads: Sprinkle toasted hazelnuts on top of salads to add a nutty crunch and depth of flavour.
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Desserts: Use hazelnuts as a key ingredient in desserts like hazelnut chocolate truffles, hazelnut tarts, or hazelnut gelato.
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Trail Mix: Create a homemade trail mix by combining hazelnuts with other nuts, dried fruits, and a touch of dark chocolate.
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Oatmeal: Stir chopped hazelnuts into your morning oatmeal for added texture and flavour.
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Hazelnut Milk: Make your own hazelnut milk by blending soaked hazelnuts with water. It's a dairy-free milk alternative for coffee, cereals, and smoothies.
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Hazelnut-Crusted Fish or Chicken: Crush hazelnuts and use them as a coating for fish or chicken before baking or pan-frying.
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Hazelnut Pesto: Create a unique pesto sauce by blending hazelnuts, fresh basil, garlic, olive oil, and Parmesan cheese. Serve it with pasta or as a dip.
Nutritional Content of Hazelnuts per 100g:
- Calories: 628 kcal
- Protein: 15 grams
- Carbohydrates: 17 grams
- Dietary Fiber: 9.7 grams
- Sugars: 4.3 grams
- Fat: 60.8 grams
- Saturated Fat: 4.5 grams
- Monounsaturated Fat: 46.2 grams
- Polyunsaturated Fat: 6.7 grams
- Vitamins (per 100 grams):
- Vitamin E: 15 mg (74% DV)
- Vitamin B6: 0.537 mg (27% DV)
- Minerals (per 100 grams):
- Magnesium: 163 mg (41% DV)
- Phosphorus: 290 mg (29% DV)
- Potassium: 680 mg (19% DV)
- Calcium: 114 mg (11% DV)
- Iron: 4.7 mg (26% DV)
- Zinc: 2.45 mg (16% DV)
- Copper: 1.725 mg (86% DV)
- Manganese: 6.175 mg (309% DV)
Hazelnuts are not only delicious but also provide a wealth of nutrients, healthy fats, and antioxidants. They are an excellent addition to a balanced diet and offer various health benefits, including heart health and improved digestion.