macadamia nuts

Macadamia nuts originated in Australia, but nowadays they grow in plenty of other places as well, including South Africa, Kenya, China, United States, Guatemala, Malawi, New Zealand, Colombia and Swaziland. 

Macadamias are part of the tree nut family and are an excellent source of B-complex vitamins and minerals such as iron, magnesium, zinc and selenium. Compared with other tree nuts such as almonds and cashews, macadamias are relatively high in fat and low in protein. With their mild, buttery and rich taste and soft, blendable texture, the options of what can be made with macadamias are seemingly endless. These tiny energy packs are especially popular among raw foodies and vegan chefs when it comes to making dairy free products. Think cream cheeze, m!lk, cashew yogurt, rich desserts, creamy dips, sauces, !ce creamand so much more. 

VOLUME

Quiet. 

HOW TO USE

Macadamias are often just snacked on as they are, but they are very versatile and useful in baking and cooking as well. They can be used in granola, cookies, barsk, cakes, stews, stir-fries, sauces and so on. Macadamias nuts can easily be ground into a rich and luxurious nut butter.

Macadamias don’t have enzyme inhibitors, but it is still a good idea to soak them prior to using, especially if blending. Soaking makes them easier to blend smooth and also ensures they are clean. Soak in clean water for 1-4 hours, discard the water and rinse before using. Soaked and drained nuts should be used right away or stored in the refrigerator up to 3 days. 

To roast macadamias, use gentle heat in the oven at about 70°C (160°F) for approximately 20 minutes. A low temperature preserves nutritional properties in the healthy oils. To keep the nuts raw use a dehydrator set to 55°C (130°F) and dehydrate the soaked (and seasoned) macadamias for 24 hours or until crisp. 

FLAVOR PAIRINGS

Almonds, apples, apricots, bananas, bell peppers, berries, broccoli, black pepper, blueberries, cabbage, cacao, caramel, cardamom, cayenne, celery, cherries, cheeze, chili, chives, chocolate, cilantro, cinnamon, citrus, cloves, coconut, coconut sugar, coconut yogurt, coffee, corn, cranberries, garlic, ginger, grapes, green papaya, greens, hazelnuts, honey, hummus, lavender, lemon, lime, mangoes, maple syrup, mango, m!lk, miso, mushrooms, mustard, nut m!lk, nut cream, nut cheeze, nutmeg, oil, onions, oranges, peanut butter, peaches, pears, peas, pineapple, pine nuts, potatoes, pumpkin, raisins, raspberries, rice, risotto, salt, sesame, snow peas, soy sauce, spinach, squash, strawberries, tahini, tempeh, thyme tofu, tomatoes, vanilla, vegan butter, vegan cream, wasabi, white chocolate

SELECTING

For raw food recipes, make sure the macadamias you buy are unsalted, unroasted and haven´t been heated. Raw macadamias can be found online or at your local health food store year round.

Macadamas that are packaged in a sealed bag will last longer than those that are sold in bulk bins since they are less exposed to heat, air and humidity. They should smell sweet and nutty; if their odor is sharp or bitter, they may be rancid.

STORING

Due to the high oil content in macadamia nuts they have a shorter shelf life than other nuts. Stored in an airtight container in a cool, dark and dry pantry they will last for about 3 months. Keeping nuts cold will further protect them from rancidity and prolong their freshness. If you want to extend their shelf life, store in the refrigerator or freezer. Conveniently, macadamias and other nuts don´t actually freeze, so they are ready for instant use right out of the freezer. 

SUBSTITUTIONS

For cream cheeze, aged cheeze, savory spreads, dips and sauces, try pili nuts or cashew nuts in place of macadamias. For cheezecakes and other creamy desserts, try substituting with cashew nuts. In some cases sunflower seeds, almonds and pumpkin seeds can be used as substitute.

HEALTH BENEFITS

Macadamia nuts contain a high amount of heart-healthy, monounsaturated fats that help strengthen the cardiovascular system, lower LDL cholesterol and reduce the risk of stroke, and coronary artery disease. A review study published in the British Journal of Nutritionshowed that subjects consuming nuts at least 4 times per week had a 37% reduced risk of coronary heart disease compared to those who never or rarely ate nuts. 

Macadamias contain anti-cancer flavonoids that protect the body from free radicals and inhibits cancer cells from multiplying. They are also known to help stave off alcohol cravings and to help rejuvenate the liver. 

Although nuts are known to be nutrition powerhouses, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears to be wrong. Instead, people who ate nuts at least twice a week were much less likely to gain weight than those who rarely, if ever, ate nuts. Macadamia nuts are especially helpful for weight loss as they contain the uncommon palmitoleic acid, known to increase the body’s fat metabolism. Palmitoleic acid is rarely found in food, and the few other sources include sea buckthorn oil and blue green algae. 

CONCERNS

Although there are numerous benefits to eating macadamias and other nuts, overconsumption is not recommended. Nuts are very “moorish”, and it is easy to get carried away. Many people assume that something labeled “healthy” is fine to consume in unlimited amounts. But overeating nuts can negatively impact health in various ways. A handful (1/4 cup) of nuts per day is the recommended serving. Too much even of a good thing can be quite hard to digest and can be a burden for the liver and kidneys. Fats in general also inhibit the detox process. It is important to include a lot of hydrating foods in the diet, such as fruits and vegetables in addition to consuming nuts. Another recommendation is to avoid nuts (and other fats) in the morning to give the body a chance to detox in the morning. This is the time that our body is “breaking the fast”, and we want to ease into eating again by consuming very cleansing food such as hydrating vegetables and fruits and lots of liquids. 

TOXIC FOR DOGS

Dogs should not ingest macadamias, as that could cause weakness and tremors, joint pain, abdominal pain and hind limb paralysis.  

HISTORY

Macadamia nuts originated in Australia, and was an important staple among the Australian Aboriginals diet. In their language, the macadamia is known bauple, gyndi, jindilli, or boombera. 

The name Macadamia was given by the German-Australian botanist Ferdinand von Mueller In 1857 to honor the Scottish/Australian chemist and politician John Macadam. 

REFERENCES

• Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
• Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
• Resnicow K, Barone J, Engle A, et al. Diet and serum lipids in vegan vegetarians: a model for risk reduction. J Am Diet Assoc 1991 Apr;91(4):447-53. 1991. PMID:16190.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID