Hazelnut

Nutrition

Per 100 grams, hazelnuts contain about 61 grams of fat, along with plentiful vitamin E and manganese. They're rich in monounsaturated fat with a fat profile similar to olive oil, and are considered one of the higher-quality fats among nuts.

How to Choose

For hazelnuts in the shell, choose ones with intact, crack-free shells that don't rattle when shaken. For shelled hazelnut kernels, look for plump, uniform nuts in a light brown color with unbroken, unblackened skins and a rich nutty aroma with no rancid smell.

Cooking

Roasting brings out a hazelnut's aroma even more; eat them straight as a snack, crush and sprinkle them over desserts and oatmeal, or blend them into a fine paste for a vegan hazelnut chocolate spread that stands in for the dairy version without sacrificing its rich, sweet flavor.

Storage

Hazelnut kernels are high in oil, so seal and refrigerate or freeze them to extend freshness to about six months. Hazelnuts still in the shell can be kept at room temperature in a cool, dry place for longer.

Tips

The thin brown skin on a hazelnut kernel has a slightly bitter, astringent taste; roast the nuts in the oven at 160°C (320°F) for 10 minutes, then rub them in a clean kitchen towel to remove the skins for a purer, sweeter flavor. To make hazelnut chocolate spread, stir in a little cocoa powder and coconut sugar — in just a few minutes you'll have a homemade version close to the store-bought classic, but with cleaner, more transparent ingredients, and it's delicious spread on bread or paired with fruit.