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Healthy Living on March 19, 2014 by

What is it? Wednesday: Hazelnut Meal/Flour

We are very excited to bring you What is it? Wednesdays! Every other Wednesday, we’ll explore a different ingredient or product in depth. We’ll be covering the benefits, uses and common misconceptions about each. If you have any requests, leave them in the comments and we’ll work them into the schedule. 

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I bet you didn’t even know there was such a thing as Hazelnut Meal. Almond Meal is endlessly popular and seems there is a flour/meal for every nut now (no pun intended). We’ve been milling hazelnut meal for quite a while, 10 years to be exact, but, until recently, it was relatively unknown. As low carbohydrate and paleo diets gain in popularity, there seems to be a need for more variety in ingredients, and we’re here to oblige.

Hazelnuts | Bob's Red Mill

What is it, exactly? It’s quite simply, hazelnuts that have been ground into a meal. The nature of nut flours is such that you get some very fine pieces and some slightly larger pieces. Overall, the product is quite fine, but it is not as fine as a wheat flour, hence the term “meal” is used often to describe this product. We leave the skins intact, so you get the whole nutrition that hazelnuts (also known as filberts) offer.  Hazelnut meal is a gluten free flour with no real starch of which to speak. Whole grains are composed of three parts, one of which is primarily starch and protein (endosperm). This piece of the grain is what comprises white flour. Nuts are a whole different story. They have a considerably lower proportion of carbohydrates and starch than a grain does. Making them great for low carb diets, but not so great for baking in the way that we typically think of it.

Why would you use Hazelnut Meal? There are many reasons, but they break down into a few broad groups.

  1. You are a baker looking for a decadent addition to your baked goods.
  2. You are gluten free and looking for a way to boost the nutritional content of your baked goods.
  3. You are following a low carbohydrate diet or some variety- be it for weight loss or diabetes management.Hazelnut Meal | Bob's Red Mill

How do you use it? You can use it the same way you would almond meal. I’m going to break it down for folks who might not be familiar with using nut flours in their daily lives. Because hazelnut meal does not contain gluten and is light on starches, it should be used in conjunction with other flours. Our suggestion is to replace no more than 25- 30% of the flour in your recipe with hazelnut meal. This will bring a richness and nutty texture to your baked goods. If you are looking to create baked goods with a low carbohydrate load, it can be used on its own or in conjunction with other flours that will help give it structure. As with coconut flour, we highly recommend using a recipe that is designed for hazelnut meal or almond meal to get started.

It also makes a fantastic coating for proteins like chicken and fish and a great addition to smoothies. For recipe inspiration, look for recipes using almond meal and think outside of the box. Look for places that ask you to grind up hazelnuts and use our flour instead. It’s the same thing, only we do all the work for you and you don’t have to wash your food processor.

Hazelnut Pancakes with Coconut Chocolate Syrup | The Roasted Root

We have some great recipes using hazelnut meal coming up later in the week, but get started using it today with one of these fabulous recipes.

Comments

Roxanne says:

I use this flour to make the Apricot/Hazelnut tart in Lisa Yokelson’s Baking by Flavor. Seriously good!

I recently tried the scone recipe on the back of the bag – also very good.

Cindi Sullivan says:

When recipe calls for “12ounces of hazelnuts, ground” would I measure 12 ounces of your hazelnut meal ? Or once ground, would they weigh less than 12ounces? I prefer to use your hazelnut meal, not grind my own hazelnuts.

Wow. That IS a good question. As long as you go by weight measurement and not volume, you should be fine to use 12 oz of our hazelnut flour. The weight should be consistent- 12 oz of whole hazelnuts that have been ground should yield 12 oz of hazelnut flour by weight.

Mike van Oostveen says:

Hi, I was looking to use it for smoothies (banana/cacao/hazelnut), but most if not all recipes they mention 1/4 cup of hazelnuts, how much of you flour would this translate to ?

I understand it is a matter of taste, but would like to start out with a good base

Thanks
Mike

For a smoothie, I’d recommend in the range of 2-3 Tbsp hazelnut meal to start and see how you like it.

Mike van Oostveen says:

Thanks, will try it out and let you know how it worked out

dede murff says:

Hi, I’m a Certified Health Coach. Can I substitute hazelnut flour for coconut flour. If not, can you suggest a nut flour that would work. I have a client who is allergic to coconuts. Thanks for your help.

Dede,

Unfortunately, coconut flour is very unusual and not easily replaced. Instead, I suggest looking for recipes that use almond flour or hazelnut flour as their base. There are many these days.

mai subhi says:

Hi,
I was just wondering if i could use the hazelnut flour to make a healthier version of nutella?

Yes, absolutely! Check out this version from All Day I Dream About Food: http://alldayidreamaboutfood.com/2015/06/homemade-low-carb-chocolate-hazelnut-spread.html. Simply toast the flour first and use in place of hazelnuts.

Chad says:

I am looking to place hazelnut flavor into my coffee. Can I add a dash of this into my coffee for a great tasting cup, without all the sugars and syrup that is out there?

You could, but it won’t dissolve and it would be akin to adding ground nuts to your coffee.

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