Although it is originally from China, the hazel (Corilus avellana) It grows in almost all of Europe, especially in the Mediterranean basin, and is widely cultivated in Middle Eastern countries. It needs a temperate and somewhat humid climate to thrive.

Spain is a great producer. Hazelnuts are harvested especially in Asturias, Valencia and Catalonia. In Tarragona, the hazelnut from Reus It has a designation of origin.

If chewed well, they lend themselves to consumption raw, although it is very common to find them toasted. In addition, it is a dry fruit that is easy to digest. Between 15 and 20 hazelnuts (about 20 grams) are quite a snack due to their high fat and protein content. This amount provides about 130 calories.

Properties of hazelnuts

Hazelnuts can be very caloric, so they should be eaten in moderation. This is mainly due to their richness in fats (65%), but they are very healthy and are accompanied by many other nutrients essential for health.

Very rich in oleic acid

Among the fats in hazelnuts, the monounsaturatedespecially oleic acid, as occurs with olive oil. It also contains polyunsaturated fats, such as linoleic acid.

Abundant in antioxidants

The presence of vitamin Eas well as phytonutrients: phytosterols (especially betasitosterol) and protoanthocyanidins.

A serving of 30 grams of hazelnuts provides 67% of the vitamin E needed 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 being a tasty and energetic snack, a great source of nutrients and good health allies.

They are friends of the heart

The fats in hazelnuts are mostly monounsaturated – mainly oleic acid – and polyunsaturated, with a beneficial cardioprotective effect as they promote balance in HDL cholesterol levels (good) and LDL (bad).

Several nutrients present in hazelnut 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 blood vessels.

Breastfeeding and growth

Due to their special nutritional content, they are highly recommended for pregnant or breastfeeding women, as well as for children who are growing.

On the other hand, they provide significant amounts of folic acid. This B 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 at all times of life. These are other situations in which this dried fruit is especially advisable:

• Physical or mental overexertion: Due to their nutritional and energetic 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 reduce LDL or «bad» cholesterol.
• Arterial hypertension: Their low sodium and adequate potassium content makes them highly recommended for keeping blood pressure at bay.
• Teeth and bone protection: Thanks to their richness in minerals, they protect bone health and, consequently, help prevent osteoporosis.
• Anti-aging: Vitamin E and phytonutrients in hazelnuts have antioxidant properties that protect against free radicals that damage cells.
• Cancer prevention: Betasitosterol has anti-cancer properties (specifically protects against colon, prostate and breast cancers). The antioxidant vitamin E is also considered preventive.
• 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 within their shell a particular flavor, with a sweet, slightly toasted and fatty point, soft and very pleasant.

National hazelnuts also enjoy a recognized prestige and are worth knowing about. They are divided into two groups: blacklarge in size and with a medium hard shell, to which garrofina, pauet and negreto capellut belong; and the commonof variable size and white to pinkish color, such as the Morell, Gironell, Asturiana and Castañera varieties.

If you have the opportunity to pick young hazelnuts straight from the tree, The first ones from the end of 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 on the market, with the base of leaves surrounding 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 go rancid.

With or without shell, raw or toasted

Hazelnuts are usually found dried in the shell, or raw or peeled roasted.

Shelled hazelnuts can be stored for a long time. They must have a clean and shiny appearance. Store outside the refrigerator in a closed container or opaque jar away from moisture, light and heat.

When it comes to raw peeled hazelnuts, it is best to buy them in small quantities. They can be stored in a tightly covered glass jar.

If you choose roasted and peeled hazelnuts, it is better to avoid excessive roasting. Roasting enhances the flavor and makes them easier to digest, but 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 dark at all, so that the bitter notes do not spoil the flavor. The smell is also a good indicator of doneness.

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 arugula, watercress, dandelion, chicory 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 pepper, 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 sauce romesco, in which nuts are mixed with peppers, garlic, oil and vinegar, and which accompanies grilled vegetables, meat or fish.

A queen of desserts

Hazelnut is the ideal partner for chocolate, both as a filling in a cake and as a crunch in a cake, inside some crepes…

Some traditional sweets are made with hazelnuts, such as nougat or marzipan, and very tasty ice creams. Toasted, mashed and mixed with honey and breadcrumbs, they also make an excellent snack.

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 purchase hazelnut kernels, ready to toast and use as a cake decoration.

Homemade hazelnut and chocolate cream

Chocolate and hazelnut pastes are very 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), vegetable milk (100 ml) and coconut sugar (40 g) or birch sugar. It is not as fine as the commercial one but it is healthier and just as tasty.