Shelled Hazelnuts
Corylus avellanaClinical Encyclopedia
Shelled hazelnuts are nutrient-dense seeds known for their rich flavor and health benefits. They are an excellent source of healthy fats, vitamins, and minerals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw or roasted; can be added to salads, desserts, or blended into nut butter.
Smart Selection & Storage
Choose hazelnuts that are firm and have a rich, brown color. Avoid any that are shriveled or have dark spots.
Store in a cool, dry place in an airtight container to maintain freshness. Refrigeration can extend shelf life.
Myths vs Realities
MythHazelnuts are fattening and should be avoided.+
MythAll nuts are the same in terms of health benefits.+
MythRoasting hazelnuts destroys their nutritional value.+
Healthy Recipes
Hazelnut-Crusted Salmon
This dish features salmon fillets coated in a crunchy hazelnut crust, providing a delightful texture and nutty flavor while being rich in omega-3 fatty acids.
- 2 salmon fillets
- 1 cup shelled hazelnuts, finely chopped
- 1 tablespoon Dijon mustard
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Spread Dijon mustard over the salmon fillets and season with salt and pepper.
- 3. Press the chopped hazelnuts onto the mustard-coated side of the salmon.
- 4. Drizzle olive oil over the fillets and bake for 15-20 minutes, or until the salmon is cooked through.
Hazelnut and Quinoa Salad
A refreshing salad combining protein-packed quinoa with crunchy hazelnuts, fresh vegetables, and a zesty lemon vinaigrette.
- 1 cup cooked quinoa
- 1/2 cup shelled hazelnuts, roughly chopped
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, hazelnuts, cherry tomatoes, and cucumber.
- 2. In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Hazelnut Butter Energy Balls
These no-bake energy balls are packed with nutrients, featuring creamy hazelnut butter, oats, and a hint of chocolate for a healthy snack.
- 1 cup rolled oats
- 1/2 cup hazelnut butter
- 1/4 cup honey or maple syrup
- 1/4 cup dark chocolate chips
- 1/4 cup shelled hazelnuts, chopped
- 1. In a mixing bowl, combine rolled oats, hazelnut butter, honey, and chocolate chips.
- 2. Stir in the chopped hazelnuts until well combined.
- 3. Form the mixture into small balls and refrigerate for at least 30 minutes before serving.
Roasted Hazelnut and Sweet Potato Soup
A creamy and comforting soup made with roasted sweet potatoes and blended with hazelnuts for added richness and flavor.
- 2 medium sweet potatoes, peeled and cubed
- 1/2 cup shelled hazelnuts
- 4 cups vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and roast the sweet potatoes and hazelnuts for 25 minutes.
- 2. In a pot, sauté onion and garlic until translucent, then add roasted sweet potatoes and broth.
- 3. Blend the mixture until smooth, then stir in the roasted hazelnuts and season with salt and pepper.
Hazelnut and Spinach Pesto
A vibrant and nutritious twist on traditional pesto, using hazelnuts and fresh spinach for a delicious sauce perfect for pasta or sandwiches.
- 2 cups fresh spinach
- 1/2 cup shelled hazelnuts
- 1/2 cup Parmesan cheese
- 1/4 cup olive oil
- 2 cloves garlic
- Salt to taste
- 1. In a food processor, combine spinach, hazelnuts, Parmesan, garlic, and salt.
- 2. With the processor running, gradually add olive oil until the mixture reaches your desired consistency.
- 3. Serve over pasta or as a spread on sandwiches.
Hazelnut Chocolate Chia Pudding
A decadent yet healthy dessert made with chia seeds, almond milk, and hazelnut chocolate spread, perfect for satisfying your sweet tooth.
- 1/4 cup chia seeds
- 1 cup almond milk
- 2 tablespoons hazelnut chocolate spread
- 1 tablespoon maple syrup
- 1/4 cup shelled hazelnuts, chopped
- 1. In a bowl, whisk together chia seeds, almond milk, hazelnut chocolate spread, and maple syrup.
- 2. Refrigerate for at least 4 hours or overnight until it thickens.
- 3. Top with chopped hazelnuts before serving.
Hazelnut-Crusted Chicken Tenders
These baked chicken tenders are coated in a crunchy hazelnut crust, making them a healthier alternative to fried chicken while being packed with flavor.
- 1 pound chicken tenders
- 1 cup shelled hazelnuts, finely ground
- 1/2 cup whole wheat breadcrumbs
- 1 egg, beaten
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. Season chicken tenders with salt and pepper, then dip in beaten egg and coat with the hazelnut and breadcrumb mixture.
- 3. Place on the baking sheet and bake for 20-25 minutes until golden and cooked through.
Hazelnut and Berry Smoothie Bowl
A nutritious and colorful smoothie bowl topped with fresh berries and crunchy hazelnuts, perfect for a healthy breakfast or snack.
- 1 banana
- 1/2 cup mixed berries (fresh or frozen)
- 1/2 cup almond milk
- 1/4 cup shelled hazelnuts, chopped
- 1 tablespoon honey (optional)
- 1. In a blender, combine banana, mixed berries, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with chopped hazelnuts and additional berries.
- 3. Drizzle honey on top if desired.
Hazelnut and Apple Oatmeal
A warm and hearty breakfast oatmeal topped with sautéed apples and crunchy hazelnuts for a satisfying start to your day.
- 1 cup rolled oats
- 2 cups water or almond milk
- 1 apple, diced
- 1/2 cup shelled hazelnuts, chopped
- 1 teaspoon cinnamon
- Honey or maple syrup to taste
- 1. In a pot, bring water or almond milk to a boil and add rolled oats.
- 2. Cook for about 5 minutes, stirring occasionally, until creamy.
- 3. In a pan, sauté diced apple with cinnamon until tender, then serve over oatmeal topped with chopped hazelnuts and sweetener.
Hazelnut and Zucchini Fritters
These savory fritters combine grated zucchini with chopped hazelnuts for a nutritious snack or side dish, perfect for any meal.
- 2 cups grated zucchini
- 1/2 cup shelled hazelnuts, chopped
- 1/4 cup whole wheat flour
- 1 egg
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix grated zucchini, chopped hazelnuts, flour, egg, salt, and pepper until combined.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
- 3. Cook until golden brown on both sides, about 3-4 minutes per side.
Frequently Asked Questions (FAQ)
What are the health benefits of hazelnuts?
Hazelnuts are rich in healthy fats, antioxidants, and vitamins, which can support heart health, reduce inflammation, and improve skin health.
How should I store shelled hazelnuts?
Store in an airtight container in a cool, dark place or refrigerate to extend shelf life.
Can hazelnuts help with weight loss?
In moderation, hazelnuts can aid weight loss due to their high fiber content, which promotes satiety.
Are hazelnuts safe for people with nut allergies?
No, hazelnuts are tree nuts and can cause allergic reactions in sensitive individuals.
How many calories are in hazelnuts?
There are approximately 628 calories in 100 grams of shelled hazelnuts.
Can I eat hazelnuts raw?
Yes, raw hazelnuts are nutritious and can be eaten as a snack or added to dishes.
What is the glycemic index of hazelnuts?
Hazelnuts have a low glycemic index of 15, making them suitable for blood sugar management.
How can I incorporate hazelnuts into my diet?
Add them to salads, oatmeal, smoothies, or use them in baking for added flavor and nutrition.