Why should we soak nuts, grains, legumes, and seeds?

Soaking Nuts
by KIMI HARRIS on JULY 18, 2008

If I wasn’t convinced by the opinions of researchers like Sally Fallon about the benefits of soaking grains, legumes, and nuts and seeds, my own experience would have soon convinced me. This is especially true in regard to nuts and seeds. I have often noticed that raw nuts have bothered my stomach slightly, and that I could not eat very many of them without getting an aversion to them. But once I started soaking and dehydrating them, I found, to my delight, that I could handle them very well. Not only that, but I found that they had a much better texture and flavor. There have been several times when I have gotten pumpkin seeds, for example, and tasted them unsoaked and thought they didn’t taste very good. But after soaking them in salt water overnight and dehydrating them, they tasted great. I was hooked.

I would like to introduce you to the concept of why you should soak you nuts and how to do it.

Why Should I Soak Nuts?

Unlike grains, nuts contain smaller amounts of phytic acid. Their real issue for us is having high amounts of enzyme inhibitors. These enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system (which is probably why my body was reacting to them raw).

Soaking your nuts in warm water will neutralize these enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed. And, yes, this is a traditional method of preparation. For example the Aztecs would soak pumpkin or squash seeds in salty water and then, sun dry them. 1

For those of you who soak your grains already, I was curious as to why you used salt instead of a cultured or acidic addition. Sally Fallon answered here.

“Q. When soaking nuts, why is the salt needed?

A. The salt helps activate enzymes that de-activate the enzyme inhibitors. For grains, we soak in an acidic solution to get rid of phytic acid. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors. The method imitates the way the native peoples in Central America treated their nuts and seeds–by soaking them in seawater and then dehydrating them.”

(So nuts are prepared slightly differently because they don’t have as much phytic acid, but do have high amounts of enzyme inhibitors.)

Like I said before, if the research didn’t convince me, or if I didn’t care a hoot about what traditional societies did, I would still be convinced by my own experience. I do so much better with soaked nuts, and I like them all the more for their improved taste. I would even prepare them this way solely for the culinary improvement!

The How

While the basic method is the same with all nuts and seeds (soaking in a brine and drying afterwards) there are some slight variations so I will be listing nuts separately. I, once again, owe Sally Fallon the credit for this research. Thank you, Sally Fallon!

The basic method is as follows: Dissolve salt in water, pour over nuts or seeds , using enough water to cover. Leave in a warm place for specified time. Then drain in a colander and spread on a stainless steel pan. Place in a warm oven (no warmer than 150 degrees) for specified time, turning occasionally, until thoroughly dry and crisp. Really make sure they are all the way dry! If not, they could mold and won’t have that crispy wonderful texture. I have found the longer I soak a seed or nut, the longer it takes to dehydrate them.

I use a food dehydrator instead of an oven. It works so well, and keeps my oven free. However, if you don’t have that option, most of us with newer stoves can’t set our ovens at the required 150 degrees Fahrenheit. While I have not personally experimented with this, I have heard of others who leave their ovens cracked to keep the temperature lower or who occasionally open up the oven to also keep the temperature lower. You could put in an oven thermometer to keep track of the temperature. While this would not be the most energy efficient method, it could work. If worse comes to worse, while doing it at 200 degrees (the lowest temperature many stoves will go to) will destroy all those good enzymes and won’t be optimal, I would rather have soaked and slightly toasted nuts then unsoaked nuts.

Pumpkin seeds-Pepitas

4 cups of raw, hulled pumpkin seeds
2 tablespoons sea salt
1 teaspoon cayenne pepper (optional)
filtered water

Soaking Time: At least 7 hours, or overnight
Dehydrating time: 12-24 hours, until dry and crisp

Pecans or Walnuts

4 cups of nuts
2 teaspoons sea salt
filtered water

Soaking time: 7 or more hours (can do overnight)
Dehydrating time: 12-24 hours, until completely dry and crisp.

Pecans can be stored in an airtight container, but walnuts are more susceptible to become rancid so should always be stores in the refrigerator.

Peanuts (skinless), Pine nuts, or Hazelnuts (skinless)

4 cups of raw nuts
1 tablespoon sea salt
filtered water

Soaking time: at least 7 hours or overnight
Dehydrating time:12-24 hours, until completely dry and crisp

Store in an airtight container

Almonds

4 cups almonds, preferably skinless- SF notes “Skinless almonds will still sprout, indicating that the process of removing their skins has not destroyed the enzymes….[they] are easier to digest and more satisfactory in many recipes. However, you may also use almonds with the skins on. “
1 tablespoon sea salt
filtered water

Soaking time: At least 7 hours, or overnight
Dehydrating Time:12 -24 hours, until completely dry and crisp

* You can also use almond slivers

Cashews

4 cups of “raw” cashews
1 tablespoon sea salt
filtered water

“Some care must be taken in preparing cashews. They will become slimy and develop a disagreeable taste if allowed to soak too long or dry out too slowly, perhaps because they come to us not truly raw but having already undergone two separate heatings. You may dry them in a 200 to 250 degree oven-the enzymes have already been destroyed during processing. “

Soaking time: 6 hours, no longer
Dehydrate at 200 degrees F: 12-24 hours
Store in an airtight container

Macadamia nuts

4 cups of raw macadamia nuts
1 tablespoon sea salt
filtered water

Soaking time: At least 7 hours or overnight
Dehydrating time: 12-24 hours, until dry and crisp.

1 Nourishing Traditions, 2nd edition, pg 452-453, 512, 513-517

This post is part of Kitchen Tip Tuesday!

http://www.thenourishinggourmet.com/2008/07/soaking-nuts.html