Healthy Ingredient of the Week – Hazelnuts

Hazelnuts, also known as filberts, may not be as popular as almonds or cashews, but they’re definitely a nut you want to add to your snacking and cooking repertoire.  Hazelnuts are low in saturated fat and a good source of fiber and iron.  They’re also an excellent source of Vitamin E and manganese.  Like all other nuts, hazelnuts are high in fat, albeit the heart-healthy unsaturated kind; this means, however, that they’re also high in calories, so it’s best to enjoy only about a handful of them at a time.

Carrot Puree with Hazelnut Tapenade

1 pound carrots (5-6 medium), cut into ½-inch pieces
2 medium red potatoes, peeled and cut into ½-inch pieces
2 tablespoons chopped hazelnuts, toasted
2 tablespoons chopped green olives
2 teaspoons freshly grated orange zest
1 small clove garlic, minced
1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided


1.  Bring 1 inch of water to a boil in a large saucepan or Dutch oven fitted with a steamer basket. Steam carrots and potatoes until very soft, 12 to 15 minutes.  If you don’t have a steamer basket, you can cover the saucepan and let them simmer for the same amount of time.
2.  Meanwhile, combine hazelnuts, olives, orange zest, garlic and 1 teaspoon oil in a small bowl to make a tapenade.
3.  Transfer the carrots and potatoes to a food processor; add the remaining 1 tablespoon oil .  Process until smooth.
4.  Serve each portion with a spoonful of the hazelnut tapenade. Serves 4.

Recipe from EatingWell

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