Raw nuts are one food that everyone seems to agree are very healthy to eat!
Whether you are vegan, vegetarian, Paleo or someone who eats the standard American diet of burgers and fries, raw nuts are one food that all acknowledge is a good addition to the diet. Hereās where the agreement about raw nuts ends.
The problem is that most people donāt know that soaking raw nuts first before eating them is very important. Soaked raw nuts are far more digestible than plain raw nuts. The soaking process eliminates anti-nutrients and improves nutrition while still maintaining rawness. Note that soaking does not eliminate the high amount of oxalates in nuts, however.
Raw Nuts are Seeds
While raw nuts are an extremely nutritious food, preparation is key in order to unlock maximum nutrient potential. Careful soaking deactivates any substances that could be irritating to the gut. The soaking process followed is in accordance with the wisdom of Traditional Cultures.
This is because raw nuts are a type of seed. Seeds require soaking before eating. The reason is because they contain anti-nutrients such as phytic acid and lectins that can prevent all that wonderful nutrition from being digested thoroughly.
These inhibitors can also cause digestive distress if many raw nuts are consumed. For some people, even a few raw nuts cause digestive distress. Sometimes, eating plain raw nuts can cause a rash around the mouth.
Benefits of Soaking Nuts
Deactivation of the anti-nutrients in all nuts is accomplished through sprouting or soaking. Soaking raw nuts in saltwater for a few hours and then drying in a warm (not hot) oven or dehydrator is all that is required.
According to Nourishing Traditions Cookbook, soaking and drying of raw nuts mimic the wise practice of the Aztecs. This culture soaked pumpkin seeds in brine and then dried them in the sun before grinding into flour or eating them whole.
Soaking nuts is a particularly helpful practice if you find raw nuts irritating to your stomach or mouth. My husband can eat soaked raw nuts with no problem. If he eats unsoaked raw nuts, however, he frequently experiences digestive issues and sometimes irritation around the mouth.
The anti-nutrients in raw nuts really bother some people. Even if you have no symptoms, you are likely not absorbing their wonderful nutrition as well as you could.
How Many per Day to Eat?
While extremely nutritious, it is best to keep the amount of soaked raw nuts consumed each day to a closed handful at most. This is in keeping with the recommendation of Dr. Kellyann Petrucci ND, author of the Bone Broth Diet. The reason is that most nuts contain an abundance of polyunsaturated fats, which are easily overconsumed. Too many polyunsaturates in the diet can contribute to inflammation and weight issues.
The one exception to this is macadamias. These nuts that are native to Australia contain mostly saturated and monounsaturated fats and an extremely small amount of polyunsaturated fats per serving.
By the way, if youāve ever wondered how nuts rank nutritionally, the linked article provides the breakdown of the healthiest to unhealthiest types of nuts.
Where to Buy Quality Soaked Raw Nuts and Nut Butters
Donāt have time to soak and dry raw nuts yourself?
Yes, it is a bit time-consuming!
Check out myĀ shopping guide for quality suppliers of soaked nuts and nut butter. We use 4-5 jars of soaked nut butter in our home every single month. Our family favorites are soaked pecan butter, soaked macadamia nut butter, soaked hazelnut butter, soaked almond butter, and soaked 4 nut blend.
How to Soak Raw Nuts
If you like to eat raw nuts whole, soaking them yourself first is very easy! Below is a recipe on how to soak the 10 most popular raw nuts followed by a video demonstrating the basic process.
Note that the process described below does not apply to a foraged superfood such asĀ acorns. This type of nut requires an extended soaking of up to a week as practiced by Native Americans to properly remove the bitter tannins before drying and eating.
In the video below, I demonstrate how to soak raw almonds and dry them in your oven to greatly improve nutrient absorption, reduce gastric distress. You will be amazed at how soaked raw nuts taste far better than unsoaked raw nuts!
The same process can be followed for macadamia nuts, pecans, brazil nuts, peanuts, etc. The video on soaking raw nuts included with the recipe below shows how easy the process is!
Soaking Cashews
Note that soaking cashews is a bit different. This is because raw cashews from the store are not really raw.
They are heat-treated twice by manufacturers to release and remove a toxic oil between the inner and outer shell.
What to Do with Soaked Almonds?
When you make your first batch of soaked almonds, try this easy recipe for blueberry almond milk!
Blend 1 cup soaked almonds, 3 cups filtered water, 1 tsp vanilla extract, and 1/4 cup blueberries.Ā Serve and enjoy!
Soaked Raw Nuts Recipe
The process of soaking raw nuts to improve digestibility and eliminate anti-nutrients.
Ingredients
- 4 cups raw nuts preferably organic
- 1 Tbl sea salt
- filtered water
Instructions
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Place raw nuts in a large glass bowl (I use this one).
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Add enough filtered water to cover.
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Stir in sea salt.
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Leave uncovered on the counter forĀ 8 hours or overnight for almonds, European almonds, pecans, hazelnuts, pili nuts and macadamias.
Soak no more than 3 hours for cashews, and no more than 4-6 for walnuts, peanuts, pistachios and brazil nuts (else they will get moldy and/or slimy).
Do not mix raw nuts while soaking. You may mix while dehydrating.
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Drain water completely.
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Dry in a warm oven no hotter than 150 F/ 66 C until dry. If your oven can't be set that low, use a food dehydrator (I like this one). Dry soaked cashews in a 250 F oven.
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Store crispy nuts in airtight containers in the refrigerator or cool, dark pantry.
Recipe Video
Recipe Notes
Do not mix different types of raw nuts together when soaking. Soak almonds separate from cashews, for example. This minimizes chances for mold developing. Also, the soaking times for various nuts are different.
Instead of soaking peanuts, this traditional boiled peanuts recipe is an option too.
Sarah, what do you think about this post from Mark Sisson about nuts and phytic acid http://www.marksdailyapple.com/nuts-and-phytic-acid/#axzz20Eji1tUm? He says nuts contain more phytic acid than the same amount of grains or legumes. He says they should be consumed only in moderation and in isolation from other foods (i.e., as a snack). He says eating nuts with the rest of your meal can cause problems absorbing the vitamins and minerals from the other food you are eating.
I agree that nuts should be in moderation. Does Mark’s article address soaking them which reduces the phytic acid but does not eliminate it. One of the big problems I see with folks on a low carb or the GAPS Diet is excessive consumption of almond and coconut flours both of which can cause gastric problems. Another problem with eating too many nuts even if properly soaked is that they can result in too may polyunsaturated fats in the diet.
After reading parts of the article again, Mark does mention that soaking reduces the phytic acid. He also talks about this in a separate posting http://www.marksdailyapple.com/soaking-seeds-and-nuts/#axzz20Eji1tUm. “Everything in moderation” applies to eating nuts as well! Thank you for your reply!! You are making such a difference for people, one reader at a time. We are grateful for the time that you spend on this blog. š
You can remove the skins after soaking by draining a cup or so at a time, and quickly squeezing the almond from it’s skin. (It’s easier if you draft the family–my kids think it’s fun!). The almonds dry even faster that way. Once they are out of the soaking water and start to dry, though, the skins seem to shrink back around the nut again, so you have to do just a small amount at a time.
I enjoy your video tutorials.
How do you store these almonds after you soak them?
Thank you for sharing this great video.
MK
I store mine in the pantry except for walnuts or brazil nuts which do better refrigerated.
I’ve been soaking and drying nuts with good results for years. I have a hard time finding reliable information on what to do with seeds however. Should the same be done? Is there reliable resource that I can use to find out more?
Nourishing Traditions Cookbook!
Should nuts/seeds be eaten everyday? Or a few times a week?
Hi Sarah,
I have enjoyed all of your videos. It is fun to watch your comfort level increase. You seem so at ease on camera. You look vibrant and healthy a wonderful testament to traditonal eating!
Hi Sarah, yes – my early videos are ridiculous and I look rather awkward. I guess I’ve just done so many now that I have gotten waaaaay beyond the point of caring how anyone watching thinks about how I look or what I say š
How would you go about drying them in a dehydrator? How long would that take, what setting, etc? Thank you!
Chana, I dry mine in a dehydrator at 105 degrees Farenheit. It still takes about 12 to 16 hours. The dehydrator circulates air so it is a bit faster. I like the dehydrator for two reasons: 1.) The lower temps make sure the wonderful enzymes in the nuts and other nutrients aren’t destroyed and 2.) your oven isn’t “out-of-service” the whole time your drying nuts.
Enzymes are not destroyed at 150F in a warm oven. Wet heat destroys enzymes at a much lower temp (118F) but dry heat is not as damaging, so 150F is ok.
I also like the dehydrator better. I was never able to get the almonds crisp enough in my oven, no matter how long they were in. (though sunflower seeds worked better.) Not enough air circulation. I even bought a convection oven. Still soggy in the middle. I finally caved and bought an excalibur (well, after starting out with a nesco)! It’s awesome–the nuts are done in no time. 12 hours is REALLY a lot for the Ex.
I know you don’t want to recommend lots of high-fangled kitchen equipment and want to encourage people to use what they have, but this really is a time and money saver. The dehydrator uses so much less electricity than a large oven. And there is the fact that your oven is out of commission (as it were) for 12 hours or more….I’m cooking for 7 at least twice a day most days…
Thanks for your easy to understand instructions, though, Sarah. You always make it so accessible!
I can t find a source of organic nuts especially almonds that are REALLY raw and reasonably priced, do you have any resource, the link for that in the article shows nothing under nuts.
Thank you
yousra
Robin Openshaw AKA the Green Smoothie Girl has an annual group buy of truly raw almonds and other nuts. She explains that they have to be sold in small amounts to legally be sold from California as truly raw and thatās what the group buy provides
Is it important to buy organic nuts? Are they a high spray crop? We haven’t bought organic nuts yet because they are so expensive!
Thanks
Hi Sarah –
Thanks for this video. Do you ever grind your own soaked/dehydrated nuts into nut butter? I tried this recently, but was not able to get the drippy smooth consistency I love from raw almond butters purchased at the store, even with adding some additional oil.
I was also wondering about your stance on peanut butter. I get the impression this is a food consumed in your house, but I’ve heard many controversial things about peanuts over the years, even organic peanuts/peanut butter, which I’m sure you’re probably aware of. Any insight?
Thanks in advance!
Yes we eat organic roasted peanut butter … sparingly. My kids would eat it most days but we limit it to twice a week ideally. Peanuts are goitrogenic, high phytate (soaking reduces this but it’s still there), high oxalate food and shouldn’t be eaten at the levels that most American children eat it. A peanut butter sandwich every single day in the lunchbox is not my idea of a healthy lunch.
I was disappointed to learn that almonds are also high oxalate.
Sarah what are you thoughts on peanuts being moldy or toxic. I have also heard of corn being moldy too but just wondered what you think.
this is from vivpura.com’s website.
Did you know that all traditional peanut butter, even the organic kind, is filled with aflatoxin?
This mycotoxin which is produced by a fungus is toxic to the body.