10 Health-Boosting Recipes with Brazil Nuts

Do you love Brazil nuts, or dodge them in favour of other morsels in your mixed nuts bowl? If you've struggled to embrace Brazil nuts or simply need to learn how to incorporate them into your diet, we're here to help. These little powerhouses are about to become your new favourite ingredient in the kitchen. Brazil nuts are packed with nutrients and incredible health benefits, adding a buttery crunch and unique flavour to any dish. If you're a pro-home cook or a beginner in the kitchen, these healthy recipes with Brazil nuts are sure to impress. From gluten-free to vegan options, there's something here for everyone. So grab your apron, dust off your blender, and let’s unlock Brazil nuts’ culinary potential together!
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
October 12, 2023

The Nutrient Powerhouse

Brazil nuts are native to the Amazon rainforests and have been vital to local culture for centuries. These large, crescent-shaped nuts are loaded with essential nutrients, making them an excellent addition to any meal. Just a few Brazil nuts provide your daily recommended intake of selenium, a crucial mineral for thyroid function and supporting your immune system. Brazil nuts are also a good source of healthy fats, protein, and fibre, making them a satisfying and nutritious snack.

The Health Benefits

Aside from being nutrient-dense, Brazil nuts offer several health benefits that make them worth incorporating into your diet. Here are just a few:

  • Improved thyroid function: As mentioned earlier, selenium is essential for thyroid health. Brazil nuts are one of the richest sources of this mineral, making them a standout for maintaining proper thyroid function.
  • Boosted immune system: Selenium is also known for its antioxidant properties, which help protect cells from damage and boost your body's natural defences against illness.
  • Reduced inflammation: Brazil nuts, like most nuts, contain high levels of healthy fats, including omega-3 fatty acids, which have anti-inflammatory properties and can help reduce chronic inflammation in the body.
  • Improved brain health and cognition: The healthy fats in Brazil nuts also contribute to brain health and have been linked to improved cognitive function.
  • Robust heart health: The healthy fats in Brazil nuts, along with their high levels of plant sterols, arginine and magnesium, make them a heart-healthy food choice. These nutrients work together to maintain healthy cholesterol levels, improve blood flow and protect against heart disease.
  • Healthier body weight: Their high-fat content coupled with supportive minerals mean Brazil nuts can aid in weight loss. They are in the top 3 high-fat nuts, making them ideal for people following a ketogenic or paleo diet. The natural fibre and moderate protein content also help keep you full and satisfied for longer, reducing the temptation to snack on unhealthy foods.

A scoop picking up some brail nuts out of a large pile.

How to Store Brazil Nuts

To ensure the freshness and flavour of your Brazil nuts, it's essential to store them correctly. Store shelled Brazil nuts in an airtight container in the fridge or freezer. Unshelled Brazil nuts can be kept at room temperature, but they should still be stored in an airtight container away from heat and moisture. This will help prevent the healthy fats in the nuts from going rancid. If stored properly, shelled Brazil nuts can last for months in the fridge and up to a year in the freezer.

Best Ways to Enjoy Brazil Nuts

Brazil nuts are incredibly versatile and can be enjoyed in many ways. Here are some of the best ways to add them to your diet:

  1. Snack on them raw: Brazil nuts make for a tasty and nutritious snack. They're ideal for mid-afternoon cravings, pre or post-workout meals, or whenever you need a quick energy boost.
  2. Add them to your salads: Chop some Brazil nuts and sprinkle them on top of your salads. They add a crunchy texture and a unique taste, not to mention a nutrient boost to your greens.
  3. Mix them into your trail mix: Combine Brazil nuts with dried fruits, seeds, and other nuts to make a homemade trail mix. It's a fantastic on-the-go snack.
  4. Blend them into smoothies: You can add Brazil nuts to your regular healthy fruit or veggie smoothie for an extra dose of nutrients.
  5. Use them in baking: Brazil nuts can be used in a range of baked goods like muffins, cookies, and cakes. They also make an excellent topping for any healthy dessert, such as pies and crumbles.
  6. Make Brazil nut butter: All you need is a blender and some Brazil nuts to make your own nut butter. It's a delicious addition to toast, pancakes, smoothies, and more.
  7. Create a Brazil nut milk: Dairy-free and packed with nutrients, Brazil nut milk can be used in cereals, coffee or simply enjoyed on its own.

Include in your granola recipe: Add Brazil nuts to your homemade granola mix for a delicious breakfast.

Recipes

Avocado, Brazil Nut and Bacon Salad

Ingredients

  • 2 ripe avocados
  • 1/2 cup of Brazil nuts
  • 4 slices of bacon (use vegan bacon for a plant-based option)
  • 2 cups of mixed salad greens
  • Your choice of dressing
  • Salt and pepper to taste

Method

  1. Start by cooking the bacon in a pan until it's crispy. Once cooked, set it aside on a paper towel to absorb the excess oil. When it's cool, crumble it into small pieces.
  2. While the bacon is cooling, chop the Brazil nuts and avocados into bite-sized pieces.
  3. Combine the chopped Brazil nuts, avocados, crumbled bacon, and mixed salad greens in a large bowl.
  4. Drizzle your preferred dressing over the salad and gently toss to combine everything.
  5. Season with salt and pepper to taste, and then serve immediately.
  6. Enjoy the delightful contrast of creamy avocado, crunchy Brazil nuts and crispy bacon in this delicious salad. It's sure to be a crowd-pleaser!

Brazil Nut Banana Bread

Ingredients

  • 2 ripe bananas
  • 1/2 cup of Brazil nuts, chopped
  • 1 1/2 cups of gluten-free oat flour
  • 2 eggs (or flax eggs for vegan option)
  • 1/4 cup of coconut oil, melted
  • 1/4 cup of maple syrup
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of baking powder
  • 1/2 teaspoon of cinnamon
  • A pinch of salt

Method

  1. Preheat your oven to 180°C. Grease a loaf pan or line it with baking paper.
  2. In a large bowl, mash the bananas until smooth. Add the eggs (or flax eggs), coconut oil, maple syrup, and vanilla extract and mix until well combined.
  3. In a separate bowl, combine the oat flour, baking powder, cinnamon, and salt. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
  4. Fold in the chopped Brazil nuts, then pour the batter into the prepared loaf pan.
  5. Bake for 45-50 minutes, or until a toothpick inserted into the centre comes out clean. Allow the bread to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely.

Brazil Nut Chocolate Chip Cookies

Ingredients

  • 1 cup of gluten-free flour
  • 1/2 cup of Brazil nuts, chopped
  • 1/2 cup of Callebaut chocolate chips
  • 1/2 cup of butter (or coconut oil for vegan option)
  • 1/2 cup of brown sugar
  • 1 egg (or flax egg for vegan option)
  • 1 teaspoon of vanilla extract
  • 1/2 teaspoon of baking soda
  • A pinch of salt

Method

  1. Preheat your oven to 180°C. Line a baking tray with baking paper.
  2. In a bowl, combine the gluten-free flour, baking soda, and salt. In another bowl, cream together the butter (or coconut oil) and sugar until fluffy. Beat in the egg (or flax egg) and vanilla extract.
  3. Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Fold in the chopped Brazil nuts and chocolate chips.
  4. For a next-level cookie, roll into a log and wrap the dough in cling wrap. Freeze for 24 hours (or longer) and take out when you're ready to bake.
  5. Drop spoonfuls of dough onto the prepared baking tray. Bake for 10-12 minutes or until the edges are slightly golden. Allow the cookies to cool on the baking tray for 5 minutes, then transfer them to a wire rack to cool completely.

Brazil Nut Energy Balls

Ingredients

Method

  1. Place the Brazil nuts into a food processor and pulse until they're finely chopped.
  2. Add the dates, cocoa powder, vanilla extract, and a pinch of salt. Pulse until the ingredients come together to form a dough-like consistency.
  3. If the mixture feels too dry, you can add a few more dates. Add a few more Brazil nuts if it's too wet or sticky.
  4. Once you're happy with the consistency, use your hands to roll the mixture into small balls about the size of a walnut.
  5. Place the energy balls in the refrigerator for at least an hour to harden before eating. They can be kept in an airtight container in the fridge for up to a week.

Brazil Nut Pesto

Ingredients

  • 1 cup of Brazil nuts
  • 2 cloves of garlic
  • 1 cup fresh basil leaves
  • 1/2 cup extra virgin olive oil
  • 1/2 cup nutritional yeast (or Parmesan for non-vegans)
  • Salt and pepper to taste

Method

  1. Place the Brazil nuts and garlic into your food processor and pulse until they're finely chopped.
  2. Add in the fresh basil leaves and pulse again until everything is well combined.
  3. With the processor running, slowly drizzle in the olive oil until the mixture is smooth and creamy.
  4. Stir in the nutritional yeast or Parmesan and season with salt and pepper. Pulse a few more times to combine.
  5. Enjoy your homemade Brazil nut pesto! Perfect for stirring into pasta, spreading on sandwiches or using as a dip for veggies. Remember to store leftovers in an airtight container in the fridge or freeze it for future use.

Brazil Nut Roast

Ingredients

  • 1 cup of Brazil nuts
  • 1 onion, finely chopped
  • 2 cloves of garlic, finely chopped
  • 1 carrot, finely chopped
  • 2 sticks of celery, finely chopped
  • 1/2 cup of lentils
  • 1 cup of vegetable stock
  • 1 teaspoon of dried thyme
  • 1 teaspoon of dried rosemary
  • Salt and pepper to taste
  • 2 tablespoons of olive oil

Method

  1. Preheat your oven to 180°C and line a loaf tin with baking paper.
  2. In a large pan, heat the olive oil over medium heat. Add the onion, garlic, carrot, and celery, and cook until the vegetables are soft.
  3. While the vegetables are cooking, pulse the Brazil nuts in a food processor until they're finely chopped but not ground.
  4. Add the chopped Brazil nuts to the pan with the vegetables, then add the lentils, vegetable stock, thyme, rosemary, and season with salt and pepper. Simmer this mixture for about 15 minutes until all the liquid is absorbed.
  5. Once cooked, transfer the mixture into the prepared loaf tin, pressing it down firmly.
  6. Bake in the preheated oven for 30-40 minutes until the top is golden and the roast is firm to the touch.
  7. Allow it to cool for about 10 minutes before removing it from the tin. You can then slice it and serve it with your choice of sides.

Brazil Nut, Blueberry and Hemp Seed Smoothie

Ingredients

  • 1/4 cup of Brazil nuts
  • 1 cup of fresh, frozen or dried blueberries
  • 1 tablespoon of hemp seeds
  • 1 cup of almond milk (or any other plant-based milk)
  • 1 ripe banana
  • A handful of spinach (optional)
  • 1 tablespoon of honey or maple syrup (optional)

Method

  1. Start by soaking the Brazil nuts in water for at least 4 hours or overnight. This will make them softer and easier to blend.
  2. When you're ready to make your smoothie, take the Brazil nuts, including the water and add them to your blender. Next, add the blueberries, hemp seeds, almond milk, banana, spinach (if using), and sweetener (if using).
  3. Blend everything together until the mixture is smooth and creamy, which should take around 1-2 minutes, depending on the power of your blender.
  4. Pour your smoothie into a glass and enjoy immediately.

Coconut Brazil Nut Granola Bars

Ingredients

Method

  1. Preheat your oven to 180°C and line a baking tray with baking paper.
  2. Combine the rolled oats, chopped Brazil nuts, and shredded coconut in a large bowl.
  3. In a small saucepan, heat the honey (or maple syrup), coconut oil, vanilla extract, and salt over low heat until the coconut oil is fully melted.
  4. Pour the liquid mixture over the dry ingredients and mix until everything is well coated.
  5. Spread the mixture evenly on the prepared baking tray, pressing down firmly to ensure it sticks together.
  6. Bake in the oven for 20 minutes or until the edges are golden brown.
  7. Allow it to cool completely before cutting into bars.
  8. Store your granola bars in an airtight container at room temperature for up to a week, or freeze them for later.

Homemade Brazil Nut Butter

Ingredients

  • 2 cups of Brazil nuts
  • 1-2 tablespoons of coconut oil (if required)
  • A pinch of salt

Method

  1. Start by preheating your oven to 180°C. Spread the Brazil nuts evenly on a baking tray and toast them in the oven for 10-15 minutes or until they brown slightly. Keep an eye on them to prevent burning.
  2. Remove from the oven and allow to cool. After the nuts have cooled, place them in a food processor or high-powered blender. Process them until they form a coarse meal.
  3. Add the coconut oil and salt to the blender and continue to process. You may have to stop and scrape down the sides occasionally. Keep processing until the mixture transforms into a thick, creamy butter. This could take anywhere from 10-15 minutes, depending on the power of your blender.
  4. Once you've achieved the desired consistency, your Brazil nut butter is complete. It's perfect for spreading on toast, adding to smoothies, or even using in baking. Store your homemade Brazil nut butter in an airtight container in the fridge for up to a month.

Vegan Date and Brazil Nut Caramels

Ingredients

Method

  1. Start by lining a small baking dish with baking paper.
  2. In a food processor, add the Brazil nuts and pulse until they are coarsely chopped. Set aside half for topping and keep the rest in the processor.
  3. Add the dates, almond butter, melted coconut oil, vanilla extract, and sea salt into the food processor. Process until the mixture is smooth and well combined.
  4. Pour the mixture into the lined baking dish, spreading it out evenly. Sprinkle the top with the remaining chopped Brazil nuts and lightly press them into the mixture.
  5. Place the dish in the freezer for at least 2 hours, or until the mixture has set and is firm.
  6. Once firm, remove from the freezer and cut into small squares.
  7. Store your caramels in an airtight container in the refrigerator. Enjoy this sweet and healthy treat whenever you need a little pick me up!

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Article References

Cardoso, B. R., Duarte, G. B. S., Reis, B. Z., & Cozzolino, S. M. F. (2017). Brazil nuts: Nutritional composition, health benefits and safety aspects. Food research international (Ottawa, Ont.), 100(Pt 2), 9–18. https://doi.org/10.1016/j.foodres.2017.08.036

da Silva, A., Silveira, B. K. S., de Freitas, B. V. M., Hermsdorff, H. H. M., & Bressan, J. (2022). Effects of Regular Brazil Nut (Bertholletia excelsa H.B.K.) Consumption on Health: A Systematic Review of Clinical Trials. Foods (Basel, Switzerland), 11(18), 2925. https://doi.org/10.3390/foods11182925

Ferrari C. K. B. (2020). Anti-atherosclerotic and cardiovascular protective benefits of Brazilian nuts. Frontiers in bioscience (Scholar edition), 12(1), 38–56. https://doi.org/10.2741/S539

Ferrari, C. K., Percário, S., Silva, J. C., & da Silva Torres, E. A. (2016). An apple plus a Brazil nut a day keeps the doctors away: antioxidant capacity of foods and their health benefits. Current pharmaceutical design, 22(2), 189–195. https://doi.org/10.2174/1381612822666151117122715

Godos, J., Giampieri, F., Micek, A., Battino, M., Forbes-Hernández, T. Y., Quiles, J. L., Paladino, N., Falzone, L., & Grosso, G. (2022). Effect of Brazil Nuts on Selenium Status, Blood Lipids, and Biomarkers of Oxidative Stress and Inflammation: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Antioxidants (Basel, Switzerland), 11(2), 403. https://doi.org/10.3390/antiox11020403

Macan, T. P., de Amorim, T. A., Damiani, A. P., Beretta, Â. C. D. L., Magenis, M. L., Vilela, T. C., Teixeira, J. P., & Andrade, V. M. (2022). Brazil nut prevents oxidative DNA damage in type 2 diabetes patients. Drug and chemical toxicology, 45(3), 1066–1072. https://doi.org/10.1080/01480545.2020.1808667

Rajaram, S., Damasceno, N. R. T., Braga, R. A. M., Martinez, R., Kris-Etherton, P., & Sala-Vila, A. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. Nutrients, 15(5), 1099. https://doi.org/10.3390/nu15051099

Rita Cardoso, B., Apolinário, D., da Silva Bandeira, V., Busse, A. L., Magaldi, R. M., Jacob-Filho, W., & Cozzolino, S. M. (2016). Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. European journal of nutrition, 55(1), 107–116. https://doi.org/10.1007/s00394-014-0829-2

Sugizaki, C. S. A., & Naves, M. M. V. (2018). Potential Prebiotic Properties of Nuts and Edible Seeds and Their Relationship to Obesity. Nutrients, 10(11), 1645. https://doi.org/10.3390/nu10111645