Healthy Foods List: Hazelnuts

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:

  1. Snacking: Enjoy hazelnuts as a satisfying and healthy snack. Roast them with a touch of salt or your favourite seasonings.

  2. 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.

  3. Baking: Add chopped hazelnuts to your baking recipes, such as cookies, muffins, or brownies, for a delightful crunch and flavour.

  4. Salads: Sprinkle toasted hazelnuts on top of salads to add a nutty crunch and depth of flavour.

  5. Desserts: Use hazelnuts as a key ingredient in desserts like hazelnut chocolate truffles, hazelnut tarts, or hazelnut gelato.

  6. Trail Mix: Create a homemade trail mix by combining hazelnuts with other nuts, dried fruits, and a touch of dark chocolate.

  7. Oatmeal: Stir chopped hazelnuts into your morning oatmeal for added texture and flavour.

  8. 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.

  9. Hazelnut-Crusted Fish or Chicken: Crush hazelnuts and use them as a coating for fish or chicken before baking or pan-frying.

  10. 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.

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