A lot of people love Nutella. in case you are unfamiliar with this highly addictive spread, it is a sweet paste made from hazelnuts, sugar, and cocoa. These cacao date hazelnut balls contain similar ingredients, minus the sugar and cocoa. These energy balls contain raw hazelnuts, raw cacao powder (different from cocoa), unsweetened raisins, and dates. The dates provide the sweetness, giving balance to the bitterness of raw cacao powder. The hazelnuts a nuttiness and help give these bites some texture and chew, while the raisins add an additional level of sweetness.

Regarding raisins, which are acceptable to enjoy during your cleanse, make sure that they are unsweetened and free of preservatives. Despite their size, raisins contain a lot of energy, fiber, vitamins, and minerals. Because they can be calorically dense, enjoy them in moderation. For reference, a one-half cup serving of raisins contains about 217 calories and 47 grams of sugar. A 12-ounce can of soda has about 150 calories and 33 grams of sugar. That makes them a higher calorie and sugary treat, which is why people refer to them as nature’s candy.

Hazelnuts are naturally rich in healthy fats, protein, vitamins, and minerals. They also contain zinc, thiamin, fiber, magnesium, manganese, copper, and vitamin E. Furthermore, hazelnuts contain a surprising amount of antioxidant compounds, some of which have been known to benefit heart health, decrease blood cholesterol, and reduce inflammation. A eight-week study found that eating hazelnuts significantly reduced oxidative stressed compared to not eating hazelnuts, which caused no effects.

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When you include hazelnuts as part of your healthy diet, they can provide a number of health benefits. Known as the filbert, the hazelnut is a type of nut that is primarily cultivated in Italy, Spain, Turkey, and the United States. They have a sweeter flavor profile and you can enjoy them raw, roasted, or ground. Similar to other nuts, they offer lots of healthy fats, protein, vitamins, and minerals. In this article, we aim to detail the top five benefits of hazelnuts. 

Nutrition

Some of the standout nutrients in hazelnuts include vitamin E, fiber, protein, and healthy fats. According to available food data, one ounce of hazelnuts contains:

• Calories: 176
• Carbohydrates: 4.7 grams (g)
• Protein: 4.2 g
• Fiber: 2.7 g
• Total fat: 17 g
• Vitamin E: 21% of the recommended daily intake (RDI)
• Copper: 24% of the RDI
• Manganese: 87% of the RDI
• Thiamin: 12% of the RDI
• Magnesium: 12% of the RDI

Hazelnuts also provide smaller amounts of zinc, vitamin B6, potassium, folate, and phosphorus. They are also excellent sources of monounsaturated and polyunsaturated fatty acids, offering omega-6 and omega-9 fatty acids, including oleic acid. Hazelnuts do contain phytic acid, which may impair the absorption of certain minerals, such as iron and zinc, from the nuts. 

Lowering Cholesterol

According to a 2013 study, a diet rich in hazelnuts decreased low-density lipoprotein (LDL) cholesterol levels. This is the bad type of cholesterol that can increase the risk of heart complications. The study authors concluded that the best way to reap these benefits was to enjoy hazelnuts daily without increasing overall caloric intake. A separate review of studies from 2016 indicated that hazelnuts could reduce bad cholesterol. Although hazelnuts are calorically dense, researchers didn’t note that they contributed to weight gain at all. 

Rich In Antioxidants

Antioxidants work to counteract oxidative stress in the body by neutralizing free radicals. Oxidative stress can damage cell structure, which can increase the risk of cancer, heart disease, and early signs of aging. Phenolic compounds, which are abundant forms of antioxidants, are readily available in hazelnuts. An eight-week study found that regular hazelnut consumption decreased oxidative stress, compared to not eating hazelnuts. Most of the antioxidants in hazelnuts are concentrated in the skin, but they may decrease after the roasting process. That’s why it is better to consume whole, unsalted hazelnuts with the skin. 

Lowering The Risk Of Cancer

Hazelnuts have the highest concentration of proanthocyanidins, which also exist in pistachios and pecans. These antioxidant compounds were able to treat certain types of cancers in some test-tube and animal studies. Researchers believe attribute this to reducing oxidative stress. Hazelnuts also provide a lot of vitamin E, a powerful antioxidant that has proven to protect against cell damage, which could potentially promote cancer development. Several test-tube studies found that hazelnut extract may be beneficial in the treatment of breast, liver, cervical, and colon cancers. Additionally, one animal study found that a product made from hazelnut skin extract revealed a lower risk of colon cancer after an eight-week period. More studies are necessary, but preliminary research is promising. 

Reducing Inflammation

A 2013 study found that a diet rich in hazelnuts reduced inflammation among participants. That said, researchers from another study noted that the changes in inflammatory markers were insignificant after eating hazelnuts. One study looked at how inflammatory markers reacted post hazelnut consumption. Participants in the study had high cholesterol and researchers observed significant reductions in inflammation after participants consumed a diet rich in hazelnuts for four weeks. During this period, hazelnuts accounted for 18-20% of their total caloric intake. Most studies conclude that eating hazelnuts alone is not enough to significantly reduce inflammatory markers. A calorie-controlled diet, exercise, proper hydration, and sufficient sleep all contribute to a reduction of inflammatory markers. 

May Lower Blood Sugar Levels

Researchers note that nuts may help regulate blood sugar levels. Although there isn’t a substantial amount of research, some studies indicate that hazelnuts may help reduce blood sugar. One study examined the effects of hazelnuts on fasting blood sugar levels in 48 participants living with type 2 diabetes. Half of the group consumed hazelnuts as a snack, while the others were part of a control group. After eight weeks, the hazelnut group did not experience notable reductions in blood sugar. That said, another 12-week study found that a combination of 30 grams of mixed nuts showed significant reduction in fasting insulin levels in people with metabolic syndrome.

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Can you refer to these raw chocolate hazelnut truffles as energy bites? If you want to, then yes. We classify this recipe as more of a dessert than a snack, though. That said, they are rich in healthy fats and protein, making them great for satiating you between meals. One or two will do the trick because they are calorically dense because of the raw hazelnuts. Just one ounce of hazelnuts contains 176 calories, so just be mindful of that when enjoying this raw vegan dessert.

We often talk about the health benefits of almonds, walnuts, cashews, raw cacao powder, and other nuts and seeds. Because we don’t typically feature hazelnuts, we wanted to highlight how they benefit your health. Forget about Nutella for a second, because that doesn’t do your body any favors, despite how delicious it is. Although we don’t have a raw vegan version of Nutella, we do have this chocolate spread recipe (click here).

Hazelnuts are naturally rich in vitamin E, magnesium, copper, thiamin, manganese, folate, phosphorus, and vitamin B6. Health experts note that the antioxidants (phenolic compounds) in hazelnuts proved to lower blood cholesterol and inflammation. They may also help protect the heart and were able to significantly reduce oxidative stress. Additionally, the high concentration of antioxidants, specifically the proanthocyanidins, may offer anti-cancer properties. In fact, some test-tube and animal studies showed that proanthocyanidins may may help protect against certain cancers. Lastly, the manganese also aids the reduction of oxidative stress, which may further reduce the risk of cancer.

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Who is ready for a tasty, energizing snack that tastes like dessert? That’s exactly what these chocolate hazelnut energy bites are: a perfectly nutritious treat. The rich, bittersweet, assertive flavor of cacao is the perfect complement to the sweet dates and nutty hazelnuts. For extra creaminess, this recipe calls for raw almond butter, which takes the flavor over the edge.

Before you begin the blending process, it’s important to soak the dates. You don’t have to soak the dates, but it can be beneficial. It all depends on the moisture content and quality. Some dates are very hard and they are tough to blend. Medjool dates, however, are very soft and moist, making the blending process easy and smooth. If you don’t buy Medjool or sayer dates, consider soaking them for about 10-15 minutes.

Similar to almonds, hazelnuts are excellent sources of vitamin E, healthy fats, protein, and dietary fiber. They may improve insulin sensitivity, support heart health, reduce inflammation, and promote regular bowel movements. Health benefits aside, hazelnuts offer a unique flavor profile and are very filling. They blend easily and are great for making energy bites. Their creaminess actually aids the energy ball formation process because everything sticks together incredibly well. Think of hazelnuts like the binder of this recipe, and the dates are the reinforcement.

Pro Tip: When you are ready to form the energy bites, wet your hands with water. This is important if you don’t want the mixture to stick to your hands. Trust us when we tell you that this is a step you don’t want to avoid. Lastly, make sure to line your container or baking sheet (or whatever you put the energy bites on) with parchment paper to avoid sticking.

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Pears are often underutilized when it comes to smoothies, but they offer a unique flavor. For this smoothie, the subtle tartness of the pear works great with the cinnamon and vanilla. The hazelnuts add texture and nuttiness. It’s almost as if you can taste a little crunch with each slurp.

This recipe calls for the homemade nut milk of your choice, but we encourage you to make hazelnut milk. Since the smoothie contains raw hazelnuts, using hazelnut milk as the liquid will only enhance that flavor. In fact, one might say that it harmonizes with the cinnamon and vanilla flavors. It’s the perfect fall smoothie creation, especially since pears are in the mix. If you want to make your own hazelnut milk, please click here to view the recipe.

Pears, just like apples, are freshest during the fall season. Apples seem to get all the attention, though, overshadowing delicious pear varieties. Pears are beneficial for digestion because they contain a lot of fiber, offering more than one cup of kale. Additionally, pears have a low-glycemic index, so your blood sugar won’t skyrocket after enjoying them. Lastly, pears are beneficial for your heart, playing a role in the decrease of blood pressure and cholesterol. The fiber and potassium work together to counteract excess sodium in the body, making them a great heart-healthy produce item.

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If you can’t have alliteration in your recipe title, is the recipe even good? We understand that words have no bearing over flavor, which this recipe doesn’t lack. Hazelnut milk is downright delicious, which explains why most people enjoy it as a coffee creamer flavor. Aside from being wonderfully nutty and nutritious, hazelnuts may also help to lower cholesterol levels and improve insulin resistance. They are naturally rich in vitamin E, healthy fats, dietary fiber, and protein.

Studies found that the fiber in hazelnuts helps to reduce constipation by moving food through the digestive tract. Hazelnuts also contain antioxidants that work to protect against cellular oxidation. That means that hazelnuts work to keep your cells safe and healthy. The vitamin E in hazelnuts also shields your cells from harmful bacteria. Lastly, hazelnuts may also reduce your risk of inflammation. One study found that people who ate hazelnuts actually reduced inflammatory markers.

Does eating hazelnuts have the same effect as drinking hazelnut milk? Yes, provided there are no additional preservatives, thickeners, emulsifiers, and gums in it. Homemade hazelnut milk, like this recipe, offers the same benefits. Additionally, feel free to add your desired amount of sweetener (raw agave nectar works best) or alcohol-free vanilla extract to flavor the milk.

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Nuts are some of the most nutrient-dense, plant-based foods that everyone should include in their diet. Well, obviously don’t include them if you have nut allergies. Eating nuts can help you increase your protein intake, which is necessary for healthy skin, bones, and muscles. When you supply the body with the healthy fats, fiber, and protein from nuts, you feel more satiated and energized than usual. 

This article discusses protein, but we can’t ignore the monounsaturated fats, vitamin E, anti-inflammatory properties, and antioxidants in nuts. For example, L-arginine is an antioxidant that may help to improve circulation and erectile dysfunction. Nuts are superfoods that don’t receive the same love as kale, seaweed, sweet potatoes, and other fruits and vegetables. What’s the reason for this? People tend to overdo it on nuts. Since nuts are high in calories (their only downside) you have to limit your intake to no more than a small handful daily. Additionally, it’s best to avoid salted, flavored, or roasted nuts and focus on raw varieties instead. We’ve detailed seven nuts that have the highest protein content below. 

7 Nuts With The Most Protein

Almonds

Is the almond the undisputed king of nuts? Some argue that you can’t get any better than the almond, which is technically a seed, even though people group it into the nut category. Did you know that roughly eight out of every ten almonds are grown in California? They have gained a lot of popularity in their non-dairy milk form, but snacking on one ounce of almonds provides the body with six grams of protein. They also contain lots of antioxidants that are beneficial for heart health and fighting oxidative stress. 

Pine Nuts

We just went from an affordable nut to a pricey nut. Pine nuts are actually the seeds of pine cones, and they offer a creamy, buttery flavor because they are high in healthy fats. Most pesto sauces contain pine nuts, which exhibit anti-inflammatory effects on certain cancer cells. A quarter-cup of pine nuts logs 4.5 grams of protein. 

Pistachios

Crack open the shells and get to snacking, but no more than half a cup at a time. Pistachios are rich in fiber, unsaturated fats, and plenty of antioxidants. In fact, researchers studied the antioxidants in pistachios and found that they benefited blood pressure and endothelial function. Although this research is preliminary, this may help reduce heart-related health problems. Oh, we forgot to mention that half a cup of pistachios offers 20.16 grams of protein.

Hazelnuts

If you’re familiar with Nutella or coffee creamer, you’re familiar with hazelnuts. The subtly sweet, buttery flavor of hazelnuts makes them excellent snacks or great salad toppers. According to several studies, hazelnuts can help to decrease LDL (bad) cholesterol levels, which can lead to improved heart health. Simply enjoy a quarter-cup of hazelnuts for five grams of protein. 

Walnuts

If you’re about that omega-3 life, don’t miss out on walnuts, which happen to contain more omega-3 fatty acids than any other nut. Omega-3s work to boost heart health and memory, and walnuts even look like little brains. A quarter-cup of walnuts offers 4.5 grams of protein, so get to snacking!

Brazil Nuts

These are probably the biggest nuts on this list, and you’re supposed to eat them sparingly. According to nutritionists, you should not consume more than one to three Brazil nuts per day. The reason for this recommendation is because they pack a ton of selenium, and too much selenium can lead to selenosis. One ounce of Brazil nuts offers four grams of protein. 

Cashews

From nut cheeses and non-dairy milks to raw vegan puddings and creamy dressings, there’s nothing that you can’t do with cashews. While they are technically seeds, cashews offer myriad nutrients, including copper and protein. Copper works to improve immune function and assists with the production of red blood cells and connective tissue. Several studies found that sufficient copper intake helped reduce a person’s risk of osteoporosis. A quarter-cup of cashews offers five grams of protein and satisfies 80% of the recommended daily intake of copper. 

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We’ve used avocados in desserts before, and we continue that theme for these cute mousse-filled tarts. The avocado provides a beautifully creamy texture for the mousse. The mango and lime flavors are powerful and tart, so don’t worry about tasting the avocado. Although passionfruit is pictured and a great topping, it is not required.

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You need two ingredients to make nut milk: nuts and water, that’s it. This is the base for any nut milk recipe, but you can get creative and flavor them by adding different sweeteners or spices. Some people are resistant to making nut milk at home because they think it involves too much work. Don’t believe the hype because making nut milk is very easy and delicious.

How To Make Nut Milk

Step 1

Soak the nuts in water for a couple hours and then strain them. Add the soaked nuts and water to the blender and blend until smooth.

Step 2

Pour nut milk through a cheesecloth or nut milk bag into a glass jar. Store in the fridge and consume within 3 days. That’s it.

Why Avoid Store Bought Nut Milks?

Store bought nut milks stay fresh for a lot longer than homemade nut milks. The reason for this is because they contain added chemicals, preservatives, flavors, thickeners, stabilizers, and emulsifiers. You don’t need guar gum and lecithin in your nut milk. They simply homogenize the nut milks so that the liquid doesn’t separate. When you make your own nut milks, you’ll notice that they do separate, but all you have to do is give them a good shake before you drink them. A good shake is better than unnecessary and unhealthy ingredients, right?

Because the sole combination of nuts and water may yield the most appetizing flavor, you can add other ingredients to enhance the nut milk. The recipes in this article show how easy it is to make flavored nut milks. We hope you like them.

Chocolate Hazelnut Milk

Ingredients:

• 1 cup raw hazelnuts
• 2 tablespoons raw cacao powder
• 3 Medjool dates, pitted
• 1 cup water

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour the mixture through a nut milk bag or cheesecloth into a large bowl or big measuring cup with a pour spout.
• Pour the milk into a glass jar and refrigerate for up to three days.

Maple Pecan Milk

Ingredients:

• 1 cup raw pecans
• 3 cups water
• 2 tablespoons maple syrup
• pinch of sea salt

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour the mixture through a nut milk bag or cheesecloth into a large bowl or big measuring cup with a pour spout.
• Pour the milk into a glass jar and refrigerate for up to three days.

Golden Cashew Milk

Ingredients:

• 1 cup raw cashews
• 4 cups water
• 1 teaspoons alcohol-free vanilla extract
• ¼ teaspoon turmeric powder
• 2 tablespoons raw agave syrup

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour the mixture through a nut milk bag or cheesecloth into a large bowl or big measuring cup with a pour spout.
• Pour the milk into a glass jar and refrigerate for up to three days.

Vanilla Pistachio Milk

Ingredients:

• 1 cup pistachios
• 3 cups water
• 2 tablespoons raw agave syrup
• 1 teaspoon alcohol-free vanilla extract

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour the mixture through a nut milk bag or cheesecloth into a large bowl or big measuring cup with a pour spout.
• Pour the milk into a glass jar and refrigerate for up to three days.

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If you have adopted the healthy lifestyle and are looking to make a change this holiday season, we applaud your health goals. Since Thanksgiving is right around the corner, this quinoa stuffing may come in handy.

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