Soaking raw nuts and seeds is an easy way to neutralize phytic acid that makes them hard to digest. Once dry, they are crisp and delicious and good for you.
The health benefits of nuts are well known. And today much is written about incorporating raw nuts and seeds into your diet. For just this reason, I worked hard for many years to add raw nuts and seeds to our diet. Little did I know I was probably doing more harm than good.
That is because raw nuts and seeds have phytic acid, which is often referred to as an anti-nutrient. This phytic acid is a natural protective coating designed to help seeds winter over in nature without rotting in the soil. Rains, acids in the soil and warm weather break down the phytic acid in spring which causes them to germinate.
Soaking raw nuts and seeds in a salt water solution breaks down the phytic acid just like spring rains. Generations of women before us knew about this but somewhere the knowledge was disregarded. And now, in our modern era that we have left out this important step.
Why soaking raw nuts and seeds is essential
Eating the raw nuts and seeds without first neutralizing the phytic acid is very hard on digestion and can lead to sensitivities and allergies. And, you cannot fully utilize the nutrients in them. In fact, the phytic acid impairs the absorption of iron, calcium and zinc.
Therefore, soaking raw nuts and seeds is not just important, it is essential. Soaked seeds are also more nutritious and gentle on the digestion.
How to soak nuts and seeds to break down phytic acid
Soaking raw nuts and seeds is such a quick simple thing that it doesn’t really need instructions. Just add good nutrient rich sea salt or pink Himalayan salt (both have their health benefits) to water, toss in your nuts and let sit about 8-12 hours until softened.
Two teaspoons sea salt to 4 cups nuts is a good rule of thumb. I don’t usually measure this, but just toss some in and it is always fine. Be sure that nuts stay submerged throughout the soaking process.
Then simply drain, rinse and spread nuts on a baking sheet to dry in 150 degree oven over night.
I soak the nuts and seeds during the day and then before heading to bed I drain, rinse and put on baking sheet to dry all night. In the morning they are just slightly warm and crisp and ready to add to breakfast dishes.
You can buy soaked crispy nuts on Amazon here, if you really don’t want to make your own. But, they are quite expensive and it is easy to make your own and save over $6/pound.
Which nuts and seeds to soak
Almonds, pecans, walnuts, hazelnuts and macadamia nuts can soak all day or night without a problem. Cashews are already heated in the shelling process so they only need to soak 2 to 6 hours. More than that and they will be slimy.
Small seeds like sunflower and pumpkin will also benefit from an overnight soak in the same ratios as nuts.
Even tiny seeds like poppy, sesame, flax and chia need soaking if you are going to use often in your diet. But, they will require special care. There is great information on that topic here.
How to store crispy nuts and seeds
Storing crispy nuts and seeds is easy. Once they are dry and have cooled completely just pop them into an airtight container and store at room temperature. I love this because our fridge space for storing fresh produce and other perishables is always at a premium in our home.
The one exception is walnuts. They are best stored in the fridge because they have more oils, even after drying, and can go rancid.
How to use crispy nuts
Once your crispy nuts and seeds are dry they will remain shelf stable for a long time and can be used in many ways.
- toss them into fruit or green salads as they are or glaze them in butter and a smidge of coconut sugar first
- chop and mix them into cookies and other baked goods
- toast them lightly in the oven and then blend them into butters in the food processor
- toss into trail mix with dried fruits and dark chocolate
- use any way you would normally use nuts in your diet
Is soaking raw nuts and seeds a new idea for you?
If the idea of soaking raw nuts and seeds is a new idea for you I would love to hear what you thought and if this post was helpful.
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