11 Delicious and Healthy Macadamia Nut Recipes + Health Benefits To Enjoy
If you are looking for a nut that is both healthy and delicious, look no further than the macadamia nut! While you can enjoy macadamia nuts from the palm of your hand, they're equally delicious as chocolate macadamias. Or, indulge in one of the best flavour pairings on earth - white chocolate and macadamia cookies!
Macadamia nuts are an incredibly versatile ingredient that can be used in a variety of recipes. They are packed with nutrients that can benefit your health in many ways. In this article, we will discuss the health benefits of macadamia nuts, plus discover 11 very delicious and (mostly) healthy macadamia nut recipes to try at home.
What are macadamia nuts?
First discovered in 1828, the macadamia nut is a nutrient-dense tree nut native to Australia. Macadamias originate specifically in the subtropical regions of Queensland and parts of New South Wales. Macadamias are also cultivated in Hawaii, where they were first introduced at the beginning of the 20th century. The plant is an evergreen tree that can reach heights up to 12 metres tall and has a lifespan of around 30 years. These nuts vary in size and have a round shape with a smooth, tan-coloured exterior and creamy white interior. They have a rich, buttery flavour that can be enjoyed plain or as an ingredient in many different recipes.
Health Benefits of Macadamia Nuts
Macadamia nuts are a great source of healthy fats, fibre, and plant polyphenols which provide antioxidant protection. Overall, many studies show that eating macadamia nuts can help reduce cholesterol levels, lower triglycerides, and improve heart health. Recent research shows that if people eat macadamia nuts for a short time it can help lower the risk of heart disease. This clinical trial also demonstrated that after 4 weeks of macadamia nut consumption, participants' inflammation and stress levels in the body were lower than before the study began.
Macadamias are also rich in minerals, vitamins and dietary fibre to keep you full and satisfied throughout your day. Macadamias are at the top of the list, along with Brazil nuts and pecans for the highest-fat nut, making them a great choice for those following a ketogenic diet.
Nutrient Content of Macadamias
- 75% Healthy fats (omega 3 and 6)
- 8% Protein
- 14% Carbohydrates
- Fibre
- Antioxidants
- Potassium
- Protein
- Vitamin A (beta-carotene)
- Vitamin E (alpha-tocopherol)
- Niacin (vitamin B3)
- B vitamins including folate (vitamin B9)
11 Delicious & Healthy Macadamia Nut Recipes
Now that you know some of the health benefits of macadamia nuts, let’s look at some delicious recipes to try. Here are 11 tasty and healthy macadamia nut recipes for your enjoyment.
These recipes are just a few of the many delicious dishes that can be made with macadamia nuts. Macadamia nuts are an amazing ingredient to transform your breakfast dishes, salads, and mains as well as snacks and desserts. They are high in healthy fats, protein, and omega-3 fatty acids, making them a great addition to any health-conscious diet.
Macadamia nuts are a great addition to any meal or snack with their rich flavour, crunchy texture, and numerous health benefits. Try out some of these recipes to experience the deliciousness of macadamia nuts for yourself!
Recipes
Coconut & Macadamia Nut Smoothie Bowl
Make a smoothie and top it with macadamia nuts, banana and mango for a tropical-inspired breakfast.
Ingredients
- 2 frozen bananas, peeled and chopped
- ½ cup frozen mango chunks
- 1 cup of unsweetened coconut milk (or your favourite non-dairy milk)
- ¼ cup macadamia nuts, roasted and chopped
- 2 tablespoons honey (optional)
- A pinch of ground cinnamon (optional)
Method
1. Place the frozen bananas, mango chunks, and coconut milk in a blender and blend until smooth.
2. Add the macadamia nuts and honey (optional) to the blender and blend until combined.
3. Pour the smoothie into a bowl and top with extra macadamia nuts, honey and ground cinnamon.
Herbed Macadamia-Crusted Baked Fish
For a gluten-free crumb option, try macadamia-crusted fish for a delicious weeknight dinner. Any firm white fish works well in this recipe, which will quickly become a firm family favourite.
Ingredients
- 4 fish fillets (cod, snapper, or other white fish)
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- 2 tablespoons freshly squeezed lemon juice
- ½ cup macadamia nuts, chopped and toasted
- ¼ cup fresh parsley, finely chopped
Method
1. Preheat the oven to 180ºC. Grease a baking dish with cooking spray.
2. Place fish fillets in the baking dish and drizzle with extra olive oil. Sprinkle minced garlic, sea salt, pepper, and lemon juice on the fish fillets.
3. In a small bowl, mix macadamia nuts and parsley. Sprinkle and press the nut and herb mixture on top of the fish.
4. Bake in a preheated oven for 12-15 minutes until the fish is cooked through and flaky. Enjoy.
Kale and Macadamia Nut Pesto
Make your own healthy pesto sauce with macadamia nuts, for a unique twist on this herby classic.
Ingredients
- 2 cups fresh kale, washed and chopped
- 1/2 cup macadamia nuts, toasted
- 3 cloves garlic, minced
- 1/4 cup extra virgin olive oil
- 2 tablespoons freshly grated Parmesan cheese
- 1 tablespoon freshly squeezed lemon juice
Method
1. Place the kale in a food processor or blender and pulse until it is finely chopped.
2. Add the macadamia nuts, garlic, olive oil, Parmesan cheese, and lemon juice to the food processor or blender and blend until smooth.
3. Taste and adjust seasoning if necessary. Serve with your favourite pasta or roasted vegetable dish.
Macadamia Nut and Avocado Toast
This delicious, healthy snack is the perfect way to start your day! It's full of healthy fats from macadamia nuts and avocado. Just add a poached egg for a boost of protein! Yum.
Ingredients
- 2 slices of sourdough bread
- ½ avocado, sliced
- 1 tablespoon macadamia nuts, toasted and chopped
- 1 tablespoon extra virgin olive oil
- Salt and pepper to taste
Method
1. Toast the bread slices until lightly golden brown. Remove from heat and let cool slightly.
2. Top each slice with half of the sliced avocado and sprinkle with macadamia nuts, olive oil, salt, and pepper.
3. Serve immediately and enjoy.
Macadamia Nut and Date Energy Balls
Enjoy these no-bake treats as an afternoon snack or pre-workout fuel.
Ingredients
- 1 cup macadamia nuts, roasted and chopped
- 1 cup pitted dates, chopped
- ½ cup shredded coconut
- 2 tablespoons cocoa powder
- 2 tablespoons honey
- 2 teaspoons chia seeds (optional)
- A pinch of sea salt
Method
1. In a food processor, blend together macadamia nuts and chopped dates until the mixture is crumbly.
2. Add shredded coconut, cocoa powder, honey (or agave nectar), chia seeds (optional), and sea salt to the food processor and blend until the mixture is well combined.
3. Using your hands, roll them into 1-inch balls and store in an airtight container in the refrigerator for up to 2 weeks or enjoy them immediately.
Macadamia Nut and Spinach Salad
Turn your greens into a gourmet meal by adding macadamia nuts, feta cheese, and a lemon vinaigrette dressing.
Ingredients
- 4 cups fresh spinach, rinsed and chopped
- 1 cup macadamia nuts, roasted and chopped
- ½ cup feta cheese, crumbled
- ½ red onion or shallot, diced
- 1 apple, cored and diced
- ¼ cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon honey (optional)
Method
1. In a large bowl, combine spinach, macadamia nuts, feta cheese, red onion, and apple. Toss together.
2. In a small bowl, whisk together extra virgin olive oil, lemon juice, garlic powder and honey (optional). Drizzle over salad and gently toss to combine.
3. Serve and enjoy.
Macadamia Nut Butter
If you don't want to buy macadamia nut butter, you can easily make your own butter by blending macadamia nuts in the food processor until smooth. Add it to smoothies or just eat from the jar. Either way, enjoy it!
Ingredients
- 2 cups macadamia nuts, toasted
- 2 tablespoons maple syrup (optional)
- a pinch of salt (optional)
Method
1. Place macadamia nuts into a food processor and process until they are finely ground. This will take several minutes and you may need to scrape down the sides of the bowl a few times.
2. Continue processing until it becomes creamy and smooth, about 5-7 minutes.
3. Add the maple syrup and salt (if using) and process until combined.
4. Store in a jar with a tight-fitting lid in the refrigerator for up to 2 weeks.
Macadamia Nut-Stuffed Mushrooms
These macadamia-stuffed mushrooms are a savoury delight that's perfect as an entrée or side dish for your next fancy dinner party.
Ingredients
- 6-8 large portobello or field mushrooms, washed and stems removed
- ¼ cup macadamia nuts, toasted and chopped
- 2 tablespoons coarse breadcrumbs
- 2 tablespoons finely grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
Method
1. Preheat the oven to 190ºC. Grease a baking dish with nonstick cooking spray or line it with baking paper.
2. In a medium bowl, combine the macadamia nuts, breadcrumbs, Parmesan cheese, parsley and garlic together until fully combined.
3. Stuff each mushroom cap with the nut mixture and transfer them to the prepared baking dish.
4. Drizzle with extra virgin olive oil and bake for 20-25 minutes or until mushrooms are tender and golden brown. Serve and enjoy.
Sweet Capsicum and Macadamia Nut Dip
Make this sweet and earthy dip ready for your next gathering with friends, celebrating macadamia nuts at their best.
Ingredients
- 1 cup macadamia nuts, roasted and chopped
- 2 cups sweet capsicum, deseeded and diced
- ¼ cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon sea salt
- A pinch of freshly ground black pepper
Method
1. Add the macadamia nuts and sweet capsicum to a food processor and blend until the mixture is coarsely chopped.
2. Add extra virgin olive oil, lemon juice, garlic powder, sea salt and black pepper to the food processor and blend until desired consistency is reached.
3. Serve with crackers or fresh vegetables as a dip.
Vegan Banana and Macadamia Nut Ice Cream
Homemade banana and macadamia ice cream? Yes, please! Use an ice cream machine if you have one, or churn by hand every hour if using a container in the freezer.
Ingredients
- 2 frozen bananas, peeled and chopped
- 1/2 cup macadamia nuts, toasted
- 3/4 cup full-fat coconut milk
- 2 tablespoons honey (optional)
- A pinch of ground cinnamon (optional)
Method
1. Place the frozen bananas, macadamia nuts and coconut milk in a blender and blend until smooth.
2. Add the honey (optional) and ground cinnamon (optional) to the blender and blend until combined.
3. Pour into an ice cream maker and follow the manufacturer's instructions for churning the ice cream.
4. Once churned, spoon into a freezer-safe container and freeze for at least 4 hours before serving.
White Chocolate and Macadamia Cookies
Last of all, is this classic white chocolate and macadamia cookie recipe. It's got a soft sweetness that’s balanced with crunchy, creamy macadamias. Yum!
Ingredients
- 2 cups of all-purpose flour
- 1 teaspoon baking soda
- ½ teaspoon salt
- ¾ cup of butter, softened
- ¾ cup packed brown sugar
- ½ cup granulated sugar
- 2 large eggs
- 2 teaspoons of vanilla extract
- 2 cups white chocolate chips
- 1 cup macadamia nuts, chopped
Method
1. Preheat the oven to 180ºC. Grease two baking sheets with cooking spray.
2. In a medium bowl, whisk together flour, baking soda and salt. Set aside.
3. In a separate bowl, cream together butter and sugar until light and fluffy. Beat in eggs, one at a time, then stir in the vanilla extract. Gradually add in the flour mixture until just blended.
4. Stir in white chocolate chips and macadamia nuts until evenly distributed throughout the dough.
5. Drop dough by rounded tablespoons onto prepared baking sheets, leaving enough space between each cookie.
6. Bake for 10-12 minutes until the edges are lightly golden brown and the centres have set. Transfer to a wire rack to cool before serving.
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Article References
Bolling, B. W., Chen, C. Y., McKay, D. L., & Blumberg, J. B. (2011). Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutrition research reviews, 24(2), 244–275. https://doi.org/10.1017/S095442241100014X
Bolling, B. W., McKay, D. L., & Blumberg, J. B. (2010). The phytochemical composition and antioxidant actions of tree nuts. Asia Pacific journal of clinical nutrition, 19(1), 117–123.
Curb, J. D., Wergowske, G., Dobbs, J. C., Abbott, R. D., & Huang, B. (2000). Serum lipid effects of a high-monounsaturated fat diet based on macadamia nuts. Archives of internal medicine, 160(8), 1154–1158. https://doi.org/10.1001/archinte.160.8.1154
Garg, M. L., Blake, R. J., Wills, R. B., & Clayton, E. H. (2007). Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. Lipids, 42(6), 583–587. https://doi.org/10.1007/s11745-007-3042-8
Kornsteiner-Krenn, M., Wagner, K. H., & Elmadfa, I. (2013). Phytosterol content and fatty acid pattern of ten different nut types. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 83(5), 263–270. https://doi.org/10.1024/0300-9831/a000168
Theodore, L. E., Kellow, N. J., McNeil, E. A., Close, E. O., Coad, E. G., & Cardoso, B. R. (2021). Nut Consumption for Cognitive Performance: A Systematic Review. Advances in nutrition (Bethesda, Md.), 12(3), 777–792. https://doi.org/10.1093/advances/nmaa153
Wikipedia Contributors. (2023, April 7). Macadamia. Retrieved from Wikipedia website: https://en.wikipedia.org/wiki/Macadamia, viewed 7 April 2023.