Although it is originally from China, the hazel (hazel corylus) It grows in almost all of Europe, especially in the Mediterranean basin, and is widely cultivated in the countries of the Middle East. It needs a temperate and somewhat humid climate to thrive.
Spain is a great producer. Hazelnuts are specially harvested in Asturias, Valencia and Catalonia. In Tarragona, the Reus hazelnut It has a denomination of origin.
If they are chewed well, they are suitable for consumption raw, although it is very common to find them toasted. In addition, it is an easy-to-digest dry fruit. Between 15 and 20 hazelnuts (about 20 grams) constitute a whole snack due to its high fat and protein content. This amount provides about 130 calories.
Hazelnut properties
Hazelnuts can be very caloric, so they should be eaten in moderation. This is mainly due to its richness in fat (65%), but they are very healthy and are accompanied by many other essential nutrients for health.
Very rich in oleic acid
Among the fats from the hazelnuts, the monounsaturated, especially oleic acid, as occurs with olive oil. It also contains polyunsaturated fats, such as linoleic acid.
Abundant in antioxidants
It highlights the presence of Vitamin Eas well as phytonutrients: phytosterols (especially betasitosterol) and proanthocyanidins.
A serving of 30 grams of hazelnuts provides 67% of the vitamin E that is required per day.
with many minerals
They are a good source of minerals such as calcium, phosphorus and magnesium, essential for growth, as well as manganese.
benefits of hazelnuts
Hazelnuts are, in addition to a tasty and energetic snack, a great source of nutrients and good allies for health.
they are friends of the heart
Hazelnut fats are mostly monounsaturated -mainly oleic acid- and polyunsaturated, with a beneficial cardioprotective effect as they favor the balance in HDL cholesterol levels (good) and LDL (bad).
Several nutrients present in hazelnuts contribute to maintaining cardiovascular health. For example, proteins, of very good quality, contain a high proportion of arginine, an amino acid that contributes to the proper functioning of the cardiovascular system.
The antioxidant action of vitamin E and phytosterols maintain elasticity and good condition of the blood vessels.
Lactation and growth
Due to their special nutritional content, they are highly recommended for pregnant or lactating women, as well as for children who are growing up.
On the other hand, they provide significant amounts of folic acid. This B group vitamin favors the proper development of the fetal nervous system during pregnancy. A serving of 30 grams of hazelnuts provides 5% of the recommended daily amount.
More indications of hazelnuts
Hazelnuts are therefore a healthy food in all seasons of life. These are other situations in which this dried fruit is especially advisable:
Physical or mental overexertion: Due to their nutritional and energy richness, hazelnuts are a very good option for manual workers, athletes, students or anyone who must make a special effort.Stress: its vitamins and minerals help balance the nervous system.Constipation: They help regulate intestinal transit due to their high vegetable fiber content.Hypercholesterolemia: its fatty acids raise good HDL cholesterol and lower LDL or “bad” cholesterol.Arterial hypertension: Their low sodium and adequate potassium content makes them highly recommended to keep blood pressure at bay.Protection of teeth and bones: Thanks to their richness in minerals, they protect the health of the bones and, consequently, help prevent osteoporosis.Anti-aging: Vitamin E and the phytonutrients in hazelnuts have antioxidant properties that protect against cell-damaging free radicals.Cancer prevention: beta-sitosterol has anticancer properties (protects specifically against colon, prostate and breast cancer). The antioxidant vitamin E is also considered preventative.Anemia: Hazelnuts are recommended thanks to their contribution of iron and folates.Diabetes: Hazelnuts can be eaten without problems, like other nuts, due to their low carbohydrate content. These are also slow-absorbing carbohydrates and are accompanied by abundant fiber.Intestinal parasites: They have vermifuge properties, that is, they help eliminate intestinal worms. For this, hazelnut oil obtained by cold pressing is especially useful.
hazelnuts in the kitchen
Hazelnuts hide a particular flavor inside their shell, with a sweet, slightly toasted and fatty, soft and very pleasant point.
The national hazelnuts enjoy, in addition, a recognized prestige and it is convenient to know them. They are divided into two groups: the sluts, large in size and with a moderately hard shell, to which the carob, the pauet and the negreto capellut belong; and the commonof variable size and white to pink, such as the Morell, Gironell, Asturiana and Castañera varieties.
If you have the opportunity to pick fresh hazelnuts straight from the tree the first ones from late summer, still green on the outside and juicy on the inside, are sweet and refreshing, with a very different flavor from dried fruits.
It is also possible to find fresh hazelnuts in the market, with the base of the leaves that surrounds the shell intact. The interior must be opaque white, since if it were translucent or dark it would be a sign that they have begun to become rancid.
With or without shell, raw or roasted
Hazelnuts are usually found dry in the shell, or raw or roasted in the shell.
Shelled hazelnuts can be kept for a long time. They have to have a clean and shiny appearance. They are kept outside the fridge in a closed container or an opaque jar away from moisture, light and heat.
When it comes to raw shelled hazelnuts, it’s best to buy them in small quantities. They can be stored in a tightly covered glass jar.
If you opt for roasted and peeled hazelnuts, it is best to avoid excessive roasting. Roasting enhances the flavor and it makes them easier to digest, but it alters the quality of the fats if they are subjected to too high temperatures.
Hazelnuts can be roasted in the oven or fried in olive oil. A good reference is the color: it must be very golden and not at all dark, so that the bitter notes do not spoil the flavor. The smell is also a good indicator of the cooking point.
tasty and crunchy
In salads they provide a crunchy touch. They can be added whole or chopped, or toasted and blended with oil to make a tasty dressing or vinaigrette.
with bitter leaves They are particularly suitable, for example, with rocket, watercress, dandelion, radicchio or endive. They also go well with soft or intense cheeses that are not too dry.
As for the fruitthe ideal ones for hazelnuts are apples, pears, oranges, peaches…
With vegetables, hazelnut provides very tasty combinations. Potatoes with a hazelnut sauce are delicious; They also go well with leeks, red peppers, green beans, asparagus…
Dukkah and Romesco sauces
In the vegetable pates and some sauces or dressings, hazelnuts are an excellent binder, as in a very spicy Egyptian mixture called dukkah, made from hazelnuts, sesame, coriander and cumin, or in the Catalan romesco sauce, in which dried fruits are mixed with peppers, garlic, oil and vinegar, and that accompanies grilled vegetables, meat or fish.
A queen in desserts
Hazelnut is the ideal pairing with chocolate, both as a filling for a cake and as a crocanti for a cake, inside some crepes…
Some traditional sweets are made with hazelnuts, such as nougat or marzipan, and very tasty ice creams. Roasted, mashed, and mixed with honey and breadcrumbs, they also make an excellent snack.
The hazelnuts can be chopped with a knife on a board or in a mortar. They can also be ground in an electric coffee grinder, making sure that the paste is not too crushed or oily.
Another option is to buy hazelnut granules, ready to toast and use as cake decoration.
Homemade hazelnut and chocolate spread
Chocolate and hazelnut spreads are much appreciated by children for your snacks. But the commercial one contains little hazelnut and too many sugars and unhealthy fats.
You can make an alternative at home with toasted hazelnuts (100 g), coconut oil (50 g), pure cocoa powder (30 g), non-dairy milk (100 ml) and coconut (40 g) or birch sugar. It is not as thin as the commercial one but it is healthier and just as tasty.