Macadamia nutritional benefits + easy rusk recipe

Macadamia nuts are packed with ‘good fats’ that fuel brain power, balance hormones and support heart health. Plus, they’re smooth, buttery and absolutely delicious (tasty – but it’s the least interesting fact about them). Learn why this powerhouse nut is good for you.

With their buttery crunch and golden glow, pack macadamia nuts are loaded with ‘good fats’ that energise your brain, balance your body and keep your heart strong.

“Macadamias are naturally rich in monounsaturated ‘good fats’, including Omega-9, the same type of fat found in olive oil. The best part? Unlike some so-called ‘superfoods’ that feel tricky to work into everyday meals, macadamias are deliciously versatile,” says Jillian Laing, CEO of the World Macadamia Organisation.

These nuts boast about 78% monounsaturated fat, one of the highest levels among tree nuts.

Macadamias pack a powerhouse of good fats, which are linked with:

Helping your heart by boosting the “good” cholesterol (HDL) and lowering the “bad” cholesterol (LDL)

Balancing blood sugar levels, which is particularly relevant as more South Africans are looking for ways to support healthy lifestyles.

Helping calm inflammation in the body, supporting overall health and long‑term wellness.

4 Easy ways to make macadamias part of a balanced lifestyle

1. Snack smart

Replace highly processed snacks with a small handful of raw or roasted macadamias. Their healthy fats and fibre keep you satisfied for longer.

2. Cook with macadamia oil

With its mild flavour and high smoke point, macadamia oil is ideal for roasting vegetables, grilling fish, marinating meat, or drizzling over salads.

3. Add crunch to meals

Sprinkle chopped macadamias over oats, yoghurt, salads or stir-fries for added texture and nutrition.

4. Balance your fats

Replace sources of saturated and trans fats (such as processed meats, deep-fried foods, and margarine) with healthy fats from whole foods like macadamias.

“Good health is about balance,” Laing concludes. “By understanding and embracing good fats like those in macadamias, we can make small, everyday choices that have a big impact on our wellbeing.”

After all that talk of good fats and golden crunch, it’s time to put macadamias where they really shine – in something you can dunk, nibble, and love. Try this delicious macadamia and cranberry rusks to dip into your morning cuppa!

Macadamia and cranberry rusks

Makes 16–20 // Cooking time 1 hour 10 minutes

Ingredients

¼ cup sesame seeds
¾ cup flaxseed
⅓ cup macadamias, chopped
¼ cup almond flour
¼ cup fine desiccated coconut
⅓ cup cranberries
1 tsp cinnamon
Pinch nutmeg
Pinch salt
4 large eggs
¼ cup coconut oil, melted
1 tsp bicarbonate of soda
1 tsp apple cider vinegar
½ cup warm water
1 tsp baking powder
1 Tbsp honey

Method

Preheat oven to 180°C. Line an 18 × 8.5 cm loaf pan with baking paper.
Grind the sesame and flaxseed together in a coffee grinder until the mixture starts to resemble wet sand. Add the macadamias, almond flour, coconut, cranberries, spices and salt. Set aside.
Beat the eggs until fluffy. Slowly add the coconut oil while mixing. Set aside.
Stir the bicarb and vinegar together until bubbling. Stir in the water, baking powder and honey. Gradually add this to the egg and coconut oil mixture and mix well.
Add wet ingredients to dry ingredients and combine well.
Pour into the prepared pan and bake for 30 minutes. Turn the oven down to 160°C and bake for another 30 minutes.
Turn on to a wire cooling rack and set aside.
Slice into 5 cm-thick slices, then cut each slice into three pieces. Arrange the rusks on a baking tray and dry out in the oven overnight at 70°C, leaving the door slightly ajar.
Set aside to cool completely. Store in an airtight container.