A perfect munch-on snack for any time of the day, nuts are a winter season’s bounty. With high nutritional value and the ability to provide warmth and energy, there are several options you can consider as most of them are packed with vitamins minerals, and omega-3 fatty acids. In this article, we delve into a rare but nutrient-dense Hawaiian nut called kukui nut, its health benefits, uses, and precautions, and learn how to make a simple recipe.
What Are Kukui Nuts?
A fabulous nut with a great caloric profile, kukui nuts come from the Aleurites Molucanna tree, also known as the candlenut tree, native to Southeast Asia and the Pacific Islands, particularly Hawaii. The nuts of the kukui tree are known for their high oil content and rich cultural and symbolic significance. Often used to make jewelry, used as a food ingredient, in skin care, in medicines, and to prepare oils, in Hawaiian culture, kukui nuts are integral to traditional dishes. The nuts are often mixed with salt to make ‘Inamona’, a seasoning paste commonly paired with poi (a local delicacy) or even used to season meats. In other Pacific Island cultures, kukui nuts also hold cultural significance, often used in rituals or as offerings, in addition to their culinary uses.
How Are Kukui Nuts Used In Food?
In food, kukui nuts are often used in their roasted form, as raw kukui nuts are toxic and need to be properly prepared before consumption. When roasted, they become safe to eat and are prized for their rich, nutty flavour, which makes them versatile ingredients in many Hawaiian and Polynesian dishes. Here is how kukui nuts are used in food:
Roasted Kukui Nuts
Roasting kukui nuts brings out a rich, slightly buttery flavor with a hint of sweetness, making them ideal for adding depth to the dishes. The nuts have a crunchy texture when roasted. They are a snack on their own, or they can be chopped and added to salads for a crunchy topping. They can also be a part of cookies and cakes like macadamia nuts.
Kukui Nut Oil
The oil is extracted from nuts and is rich in omega-3 fatty acids, omega-6 fatty acids, and antioxidants, making it not only beneficial for consumption but for skin care too! The oil has a mild flavour, making it suitable for low-heat cooking, sauteing, or drizzling over dishes.
Kukui Nut Paste
In Hawaiian dishes, roasted kukui nuts are ground into a paste, often with the addition of salt, and used as a condiment or seasoning. The paste can be mixed with other seasonings and used as a marinade or topping.
Kukui Nut Coconut Mixes
Kukui nuts are also combined with grated coconut or coconut milk in traditional Pacific Island recipes. These combinations are used in sweets like kukui nut cookies or cakes. A combination of coconut and kukui nuts can also be used to enrich the flavour of curry dishes.
What Health Benefits Kukui Nuts Provide?
Kukui nuts especially when used in oil form offer several nutritional benefits, which make them a valuable addition to a healthy diet. Here are some of them:
- Loaded with omega-3 and omega-6 fatty acids, kukui nuts are a great addition to the diet as they can support heart health, and augment skin health
- Kukui nuts contain antioxidants such as tocopherols (vitamin E), which help fight oxidative stress fight signs of ageing, and reduce wrinkles
- The omega-3 fatty acids found in kukui nuts may help reduce chronic inflammation in the body, which can be a cause of ailments like chronic heart diseases and arthritis
- Kukui nuts are a moderate source of protein as well that can contribute to muscle repair and immune function
- Kukui oil has amazing hydrating properties that work well in hydrating and locking moisture in the hair. The oil upon topical application adds softness to manes.
Also Read: Skincare Secrets: 5 Amazing Nuts To Achieve Rejuvenated, Glowing Look - Infographics
Precautions When Consuming Kukui Nuts
Raw kukui nuts contain toxins that can be harmful to humans if consumed. These toxins are neutralized by roasting or cooking the nuts thoroughly, which is why raw kukui nuts are never used in any cuisine. Like all nuts and oils, kukui nuts and kukui nut oil are calorie-dense, so they should be consumed in moderation, especially if you are mindful of calorie intake.
How To Use Kukui Nuts In A Recipe?
From snacks and sauces to dressings and sweets, kukui nuts can be a fantastic addition to your diet, and of course great when used topically. If you want to use kukui nuts in your cooking, try this simple recipe today!
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Kukui Nut And Coconut Energy Balls Recipe
Ingredients
- 1 cup roasted kukui nuts
- 1 cup shredded coconut
- 1/3 cup honey or maple syrup
- 1/3 cup peanut butter
- 1 teaspoon vanilla extract
- 1/4 teaspoon sea salt
Method
- In a food processor, pulse the roasted kukui nuts and shredded coconut until finely chopped
- Add honey (or maple syrup), peanut butter, vanilla extract, and sea salt to the food processor and blend until everything is well combined
- Roll the mixture into bite-sized balls
- Place the energy balls on a baking sheet or plate
- Refrigerate for at least 40 minutes and let it set
- Remove and shift to a glass jar
- Enjoy your Kukui nut balls as a quick snack or pre-workout fuel
(This content is reviewed by Kalyani Krishna, Chief Content Editor)
Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
State of the State Tree: Historical and Modern Ecology of Kukui (Candlenut, Aleurites moluccanus) in Hawaii
Noa Lincoln, Qian Zhang, Qi Chen
https://muse.jhu.edu/pub/5/article/785761/pdf
https://www.sciencedirect.com/science/article/abs/pii/S0926669004001049