Hazelnut all it’s cracked up to be

Nutrition professionals have been singing their praises for years. Nuts (the type you eat) are rich in healthful fats and protein. A typical 1 ounce serving of nuts (unsalted, please) has as much protein as 2 ounces of meat, according to the most current Dietary Guidelines for Americans.

One type of nut that is not exactly a staple in this country — although it is the state nut of Oregon — is the acorn-shaped hazelnut (also known as “filbert”). Perhaps that unfamiliarity will change.

Hazelnuts are low in undesirable saturated fat and are one of the highest of all nuts in health-promoting monounsaturated fats, according to an article by registered dietitian nutritionist Sara Haas in Food and Nutrition magazine. A typical 1 ounce serving (about 19 to 21 hazelnuts) also contains protein, dietary fiber, calcium, magnesium, potassium and folate.

Like other nuts, hazelnuts provide a healthful dose of vitamin E, an antioxidant that works alongside vitamin C to protect our cells from the ravages of daily living.

The thin outer skins of hazelnuts are especially rich in proanthocyanidins, powerful antioxidants that help keep our arteries clear. (The skin can also taste bitter and is easily removed by roasting the nuts for 10 to 15 minutes and rubbing with a kitchen towel.)

Enjoy them as snacks or in recipes from main dishes to desserts. Store hazelnuts in airtight containers in the freezer to prolong their shelf life for up to a year, experts say.