Hail Hazelnuts!

The Facts. Hazelnuts are the nuts of hazel trees, members of the birch family. Though there are many varieties of hazelnuts, like Butler and Willamette, the common hazel (Corylus avellana) is most available commer-cially. Hazelnut products, such as syrups for flavored coffees, liqueurs to mix drinks, and even oils, both to enhance cooking and for skin care, are favorites. Enjoying them in their whole form, however, is best. A one-ounce serving, about a handful, packs 11% Daily Value (DV) of dietary fiber for healthy weight maintenance, 21% DV of skin-protecting vitamin E, and a whopping 86% DV of manganese, important for bone health, metabolism, and vitamin absorption. Hazelnuts are also rich in healthy, monounsaturated fatty acids, which can help prevent heart disease.

The Findings. Studies have shown the benefits of regular consumption of nuts, like hazelnuts, on cholesterol levels, cardiovascular health and weight loss (Nutrients, July 2010). Daily consumption of 30 grams of hazel-nuts for 12 weeks improved overall diet quality without notable changes in body weight or body fat percent-age, according to research in overweight/obese individuals. Though the hazelnut eaters had higher calorie and fat intakes—as well as vitamin E and potassium—they did not gain weight compared to non-nut eaters (The Journal of Nutrition, 2013).

The Finer Points. Fresh hazelnuts come to markets in late fall and early winter. Choose shelled, raw hazel-nuts from the bulk bin if possible, to ensure a rich, nutty aroma—the best sign of freshness. Packaged shelled and unshelled nuts are available either raw or roasted. Remove skins from roasted nuts by shaking them in a closed container; they’ll store in the freezer up to 24 months. Definitely divine in chocolates and sweet baked goods, hazelnuts also add crunch to salads or a Brussels sprouts or green bean sauté, and they make a wonderful pesto combined with basil or spinach and served with pasta or wholegrain crusty bread.

—Lori Zanteson