Did you know the Willamette Valley provides 95 percent of the hazelnut production in the United States? In fact, the hazelnut became Oregon's official state nut in 1989. The sweet taste and creamy texture of hazelnuts, also called filberts, make these small nuts a heavenly treat.

They are very versatile, able to be enjoyed raw or cooked. Not only are they a treat, they are also full of nutritional goodness, disproving the old adage; if it tastes good it isn't good for you.

Nutrition

These tiny nuts are nutritional powerhouses. The high percentage of monounsaturated fats, the type of fat in olive oil, makes the nut an important part of a heart healthy diet. The monounsaturated fat has been shown to lower levels of LDL (bad) cholesterol.

The recommendation from the American Heart Association is to include a handful - 1.5 oz - of nuts in your daily diet and hazelnuts makes a delicious choice. Hazelnuts also contain a rich source of heart healthy B vitamins along with the minerals potassium, magnesium, and calcium, which are known for lowering blood pressure.

Storage

The nuts are best kept in the refrigerator, and can be used for up to one year. They can also be stored in the freezer for up to two years. Storing in an airtight container will ensure the nuts do not pick up odors that could alter the flavor.

Eating and Enjoying

Roasting is the most common way of preparing the nuts. Roasting is easy to do and gives them a smoky and robust flavor. It makes the nuts crisp and crunchy. Heat a conventional oven to 275 degrees. Place shelled natural hazelnuts on non-greased cookie sheet. Place in oven for 20-30 minutes until skins crack and the nut meat turns a light golden color.

You also can roast at 350 degrees for 8-10 minutes, being careful they do not become scorched.

In the microwave, roast nuts at full power for 3-4 minutes.

Where can I find

hazelnuts locally?

Roth's, Your Family Market

Country Fair Produce

To find other local growers, visit localharvest.org or pickyourown.org.

Want to get involved in the Fruits and Veggies: More Matters campaign? Call Nancy Kirks at 451-6425.

Apple-Hazelnut Salad

in a cup

Preparation time: 10 minutes

Number of servings: 1

Cups of fruits and vegetables per person: 1

Ingredients:

2 Tbsp. non-fat bottled raspberry vinaigrette salad dressing

1 apple, diced

1 cup dried fruit tidbits

2 Tbsp. chopped hazelnuts

1 cup pre-cut mixed greens, rinsed and drained

Directions:

Layer ingredients in order in a large, travel-proof, lidded insulated cup. When ready to eat, grab a fork and shake the cup well. Enjoy!