Hazelnut Pancakes

Why are hazelnuts amazing for our gut?


Hazelnuts are commonly produced in Europe (Spain, Turkey, Italy) as well as Oregon in the United States. Hazelnuts are a rich source of mono- and polyunsaturated fats as well as fiber and protein. Hazelnuts also contain vitamin E, Thiamin, Magnesium, Copper, and Manganese! Magnesium is essential for many functions in the body including the movement of stool through the intestine: with their fiber and magnesium content, hazelnuts are a great choice for those that suffer from constipation-dominant IBS.

Compounds contained in hazelnuts have been shown to decrease levels of inflammation in the body, and may help lower cholesterol! Consuming nuts regularly has been shown to have a positive effect on heart health through the antioxidant actions of vitamin E, increasing nitric oxide to improve blood flow, and more. The phytonutrients in hazelnuts (and other nuts as well) such as flavonoids, tannins, phytosterols, and tocopherols (more so in hazelnuts) are able to combine and help with a variety of health factors as well as help mediate the gut microbiome. Not only that, but the prebiotic fiber in these nuts also assists the integrity of the gut microbiome by fostering the “good bacteria” that live in the gut. In fact, 1/4 cup of hazelnuts has about 3 grams of fiber!


One intervention study displayed that a 16 week diet with hazelnuts can significantly increase vitamin E content in the blood of older participants. Vitamin E is essential for cell integrity and eliminating free radicals to protect the gut lining: high vitamin E content is preventative against cell damage, and may help avoid inflammation or other worse outcomes like colon cancer! Hazelnuts not only add a great nutty taste to your winter dishes, they also add a plethora of nutrients as well!


Ways to eat it


Hazelnuts can be consumed raw, roasted, or ground into hazelnut butter. Add them to the top of salads for a unique texture and crunch, or combine into desserts for added richness. Try out this recipe from Married to Health for Healthy Hazelnut Pancakes!


Recipe: Hazelnut Pancakes



Ingredients (Makes 4 Servings):

  • 2 1/2 cups buckwheat flour (blend 3 cups oats in a high power blender to make your own)

  • 3/4 cup hazelnut flour

  • 1/2 cup carob flour

  • 2 tsp baking soda

  • 1 Tbsp vanilla extract or 2 tsp vanilla powder

  • 3/4 cup applesauce

  • 2 cups unsweetened plant milk

  • 1 Tbsp chocolate extract

  • 2 bananas, ripened

  • 8 medjool dates

Directions:

  1. In a large bowl, mix dry ingredients together.

  2. In a blender, blend wet ingredients.

  3. Combine all ingredients, adding more milk if needed.

  4. Heat your pan or griddle.

  5. Add 1/4 cup batter to your heated cook top. Flip once pancakes start to bubble on top.

  6. Serve with fresh or frozen berries, nut or seed butter, hemp seeds, chia seeds, or unsweetened granola!

Heal With Each Meal!


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References

Semeco A. 7 Ways Hazelnuts Benefit Your Health. Healthline.

https://www.healthline.com/nutrition/hazelnut-benefits#TOC_TITLE_HDR_2. Published

February 9, 2018. Accessed September 10, 2021.

Fraser G. E. (2000). Nut consumption, lipids, and risk of a coronary event. Asia Pacific journal

of clinical nutrition, 9 Suppl 1, S28–S32.

https://doi.org/10.1046/j.1440-6047.2000.00181.x.

Orem, A., Yucesan, F. B., Orem, C., Akcan, B., Kural, B. V., Alasalvar, C., & Shahidi, F. (2013).

Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering

effect in hypercholesterolemic subjects. Journal of clinical lipidology, 7(2), 123–131.

Michels, A. et al. (December 2018). Daily Consumption of Oregon Hazelnuts Affects α-Tocopherol

Status in Healthy Older Adults: A Pre-Post Intervention Study, The Journal of Nutrition, Volume

148, Issue 12, Pages 1924–1930. https://doi.org/10.1093/jn/nxy210.

Dahiya, D. K., Renuka, Puniya, M., Shandilya, U. K., Dhewa, T., Kumar, N., Kumar, S., Puniya, A. K., &

Shukla, P. (2017). Gut Microbiota Modulation and Its Relationship with Obesity Using Prebiotic

Fibers and Probiotics: A Review. Frontiers in microbiology, 8, 563.

https://doi.org/10.3389/fmicb.2017.00563.

Medhi, J. and Mohan, C.K. (December 7th 2020). Nut Phytonutrients for Healthy Gut: Prebiotic

Potential, IntechOpen, https://www.intechopen.com/online-first/74168.

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