Soak & Dehydrate Nuts for Optimum Digestibility
Have you ever eaten a handfuls full of nuts and wonder why it feels as though you dropped a brick in your stomach? This happens because nuts that have not been soaked contain enzyme inhibitors that can cause uncomfortable digestion. If you have experienced this, please keep reading!
Soaking nuts, not all nuts, is a very important step. Make sure that you start off using RAW nuts. Roasted nuts and seeds are “dead”. They have been heated to the extent of killing the living enzymes, which is what we are after. Truly raw almonds are no longer available commercially in the U.S., though people who live in California can still by them from the farmer’s market. Since 2007, all U.S. almonds must be “pasteurized,” meaning fumigated with chemicals—or steamed, if organic. To get truly raw almonds with all their enzymes and vitamins intact, you must live in CA or order them from here.
Seeds and nuts remain dormant until they are in a safe environment to begin the sprouting and growing process. They are high in vitamins, minerals, protein and healthy fats, nuts and seeds are little powerhouses of nutrition but these nutrients need to be released. Soaking nuts and seeds is a long-lost, traditional method of preparation. When nuts/seeds are soaked and/or sprouted in water, the germination process begins, in which the active and readily available amounts of enzymes, vitamins, minerals, proteins and essential fatty acids begins to be activated and multiplies exponentially. However, nuts and seeds also contain phytic acid and large amounts of enzyme inhibitors which protect them from sprouting until they have the rain and sun they need to grow. They contain enzymes inhibitors that will limit digestion and it will significantly boost the nutrition of the nuts/seeds. And unfortunately, these natural chemicals are quite hard on the stomach, so this simple process can make all the difference in how you feel after consuming them. Soaking also makes them much easier to digest and the nutrients more easily absorbed by your body. So, if you’ve ever had tummy trouble after eating nuts and seeds, don’t give up on them yet! This technique could make all the difference for you, it did for me. Soaking and sprouting your nuts and seeds increases their vital minerals and nutrition, while also simultaneously allowing the inhibitor enzymes to shed off the nuts and into the water (that’s why it is important to rinse them off well), making them easier for your body to assimilate and digest out of the body.
The Aztecs would soak pumpkin or squash seeds in salty water and then sun-dry them. Using sea salt in your soak water helps de-activate the enzyme inhibitors and makes your nuts and seeds extra tasty.
Why soak nuts, grains and seeds?
1. To remove or reduce phytic acid.
2. To remove or reduce tannins.
3. To neutralize the enzyme inhibitors.
4. To encourage the production of beneficial enzymes.
5. To increase the amounts of vitamins, especially B vitamins.
6. To break down gluten and make digestion easier.
7. To make the proteins more readily available for absorption.
8. To prevent mineral deficiencies and bone loss.
9. To help neutralize toxins in the colon and keep the colon clean.
10. To prevent many health diseases and conditions.
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Basic Soaking Instructions:
- Dissolve sea salt in fresh water, pour it over nuts or seeds, be sure to use enough water to cover them. You will need 2 times the amount of water as you have nuts in the bowl.
- Leave them in a warm location for the specified time, (indicated below). Select a clean cloth and lay it over the bowl as a cover. This type of lid allows the contents of the bowl to breathe.
- Drain them in a colander and be sure to rinse them well.
- Spread them out on your dehydrator sheets in a single layer and dry them at 115 degrees for the specified time, turning occasionally, until they are thoroughly dry and crisp. Make sure they are completely dry. If not, they could mold, and won’t have that crunchy, yummy texture you expect from nuts and seeds.
- I like to do a lot of nuts and seeds in a big batch to save time and energy when using my dehydrator. This way, I always have properly prepared nuts and seeds on hand for snacks, salads and recipes. It is best to store the dehydrated nuts in the frig to extend their shelf life and to keep them crisp.
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Each nut varies in the length of time that they need to be soaked. This should be noted in the recipes but if it isn’t you can refer to the chart posted below as a reference. If you are soaking nuts for an extended period of time it would be advisable to change out the water a few times. After you are done soaking the nuts or seeds, be sure to discard the soaking water and give the nuts a quick rinse. Almonds for example definitely need to be soaked to release the enzyme inhibitor. A time saving step that I always take when I buy almonds is as soon as I get home with them, I start the soaking process. Once they have soaked the appropriate time I then dehydrate them. This may seem odd to some of you, it sure did to me in the beginning. In doing this process you will have released the inhibitors, then in dehydrating them it makes them dry again for storing in glass jars. Now they are ready for snacking or to be used in recipes.
Below are the soaking times for the most popular nuts:
Almonds: 8-12 hours
Brazil Nuts: Do not soak!
Cashews: 2-3 hours
Flax Seeds: 8 hours
Hazelnuts: 8-12 hours
Hemp Seeds: Do not soak!
Macadamia Nuts: Do not soak!
Pecans: 4-6 hours
Pine Nuts: Do not soak!
Pistachio Nuts: Do not soak!
Pumpkin Seeds: 8 hours
Sesame Seeds: 8 hours
Sunflower Seeds: 2 hours
Walnuts: 4 hours
Make note of the nuts/seeds that do not require soaking.
Does soaking nuts and seeds affect the taste?
- The answer is test, do a little test study for yourself to see. You will see especially in walnuts and almonds, they have a much more appealing taste after they are soaked and rinsed. In as little as 20 minutes the soak water is brown. After a couple of hours, the dust, residue and tannins from the skins are released into the water and the nut emerges with a smoother, more palatable flavor. You’ll notice that soaked walnuts do not have that astringent, mouth-puckering taste to them. This is because when soaking walnuts, the tannins are rinsed away, leaving behind a softer, more buttery nut. The soak water from nuts and seeds should always be discarded and never used as water in a recipe. Be sure to really rinse the nuts well after soaking them.
Do soaked nuts and seeds have to be dehydrated?
- Answer — If you are unable to dry your nuts or seeds, only soak an amount that you can be sure to use within two or three days. For convenience, I like to soak nuts and seeds in mason jars, rinse them after 12 hours, and then if I don’t have a chance to dry them, I store them in my refrigerator. It is important to rinse them twice a day with fresh water, draining the water each time. You want to use these nuts within a few days, because as with any live food, mold tends to set in within days if you’re not careful. To dehydrate them: spread out on the mesh sheets that come with your dehydrator. Set the thermostat at 105 degrees and dry until completely dry. This can range anywhere from 24-48 hours. Test them through out the process. Once dry and cooled, store in a mason jar in the fridge to extend shelf life.
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Know your nuts!
Walnuts:
- Now considered a “super food”, walnuts are one of the nutritious nuts.
- They are high in alpha-linolenic acid and omega 3 fatty acids. Omega-3s help reduce the potential for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression.
- Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
- These should be stored in the frig or freeze due to their high fat content.
- Substitutes: butternuts OR pecans (not as crunchy or flavorful) OR hazelnuts (not as rich) OR pine nuts (especially in pesto)
Almonds:
- High in protein, zinc and calcium, almonds are also a great source of vitamin E magnesium, calcium, potassium and iron.
- Another nut that can help reduce bad cholesterol.
- They are also a great plant-based protein that can double as a source of fiber.
- Substitutes: hazelnuts (for baking) OR Brazil nuts OR cashews OR pistachios (unsalted)
Brazil Nuts:
- Extremely high in selenium which is a powerful antioxidant. It also improves mood and mental performance.
- They are also high in minerals such as zinc, copper, iron, and magnesium.
- In addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc. Copper helps prevent anemia and bone weakness (osteoporosis).
- Manganese is an all important co-factor for antioxidant enzyme superoxide dismutase.
- Unshelled brazil nuts will keep in a cool, dry place for a few months. The best way to store is to put them in air-seal bags and place inside the refrigerator. This method will prevent them from turning rancid.
- Substitutes: macadamia nuts (use 3 times as many) OR paradise nut OR almonds OR pecans
Cashews:
- They are a good source of potassium, B vitamin, foliate, magnesium, phosphorous, selenium and copper.
- Cashews are packed with soluble dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; that help to protect against diseases and cancers.
- Substitutes: peanuts (for making nut butter) OR pine nuts OR almonds OR pecans
Pecans:
- Zinc, vitamin E, vitamin A are only a part of what these tasty nuts provide.
- They also have been proven increase the results of a diet designed to lower cholesterol.
- They are packed with many important B-complex group of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.
- Substitutes: walnuts
Hazel Nuts (also known as fillberts):
- These nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. Altogether, they help protect from diseases and cancers.
- Hazels are exceptionally rich in folate, which is a unique feature for nuts. 100 g fresh nuts contain 113 mcg. Folate is an important vitamin that helps prevent megaloblastic anemia, nucleic acid synthesis, and most importantly, neural tube defects in the fetus. Good news for expectant mothers!
- Un-shelled hazels can be placed in cool dry place for years. Store shelled (without the outer coat) nuts inside airtight container and place in the refrigerator to avoid them turn rancid.
- Substitutes: beechnuts OR almonds OR walnuts OR pecans OR Brazil nuts OR macadamia nuts
Pine Nuts:
- Good for your cardiovascular system, and filled with calcium, vitamins D, C and A.
- Pine nuts are excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.
- Pine nuts can be good for your eyes and immune system.
- Unshelled nuts have long shelf life and can be stored for many months. Shelled kernels deteriorate soon if exposed to warm, humid conditions. Therefore, store shelled nuts in airtight jars and store in the refrigerator.
- Substitutes: walnuts (this is a common variation in pesto) OR almonds (this is a common variation in pesto) OR hazelnuts (this also works in pesto) OR cashews (raw, unsalted) OR peanuts (unsalted) OR sunflower seeds
Macadamia Nuts:
- One of the few nuts that have palmitoleic acid, a monounsaturated fatty acid. It is said to help reduce stored body fat by increasing metabolism.
- They are also rich in omega 3′s and vitamin A, thiamine, riboflavin, niacin, and iron.
- These should be stored in the frig or freeze due to their high fat content.
- Substitutes: Brazil nut (stronger flavor, 3 times as large) OR pecans OR walnuts OR almonds OR cashews
Pistachios:
- Pistachios are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. These nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of antioxidants.
- Regular intake of pistachios in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fiber, monounsaturated fatty acids and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
- The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
- Unshelled or with shell pistachios can be placed in cool dry place for many months, whereas shelled (without the shell) kernels (nuts) should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.
- Substitutes: pine nuts OR blanched almonds
Pumpkin Seeds:
- The seeds contain good quality proteins. 100 g seeds provide 30 g or 54% of recommended daily allowance.
- Pumpkin kernels are also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism in the body. In addition, niacin help reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain which in turn help reduce anxiety and neurosis.
- Whole un-hulled seeds store well for few months placed in cool dry place. However, hulled pumpkin kernels deteriorate soon if exposed to warm, humid conditions; therefore, should be placed in an air-seal container and stored inside the refrigerator.
- Substitutes: squash seeds OR sesame seeds OR sunflower seeds
Sunflower Seeds:
- Delicious, nutty and crunchy sunflower seeds are widely considered to be healthful foods. They are high in energy but also contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
- Good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily recommended values).
- Sunflower kernels amongst are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
- Sunflower are incredible sources of folic acid. 100 g of kernels contains 227 mcg of folic acid, that is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.
- At home, store whole seeds at room temperature in a bin or jar. However, sunflower kernels should be placed in an air-tight container and stored inside the refrigerator.
- Substitutes: pumpkin seeds OR peanuts (for snacking) OR pine nuts
Posted on Tuesday, December 7th, 2010 at 9:32 am. Filed under: Empowered Health, Raw Techniques RSS 2.0 feed.
Such an informative website! Two questions on nutrition:
1. Does the long soaking period of grains and nuts/seeds also leach out valuable vitamins/minerals?
2. Can one keep nuts and seeds (raw, shelled) in the freezer, or would some enzymes be killed off?
Hello Laurinda,
Great questions. In all my studying about nuts and the benefits of soaking them, it is my understanding and belief that we don’t lose the nutrients in nuts through the soaking process. It is taught that without going through this process, those nutrients are not available to us. They are basically locked up due to the enzyme inhibitors. I know personally, if I don’t soak nuts prior to eating them, I get an upset stomach from them. It feels like a lead ball in my stomach. But when I soak them, I digest them better. So in my experience if I can’t digest them, I am not going to get any benefit of their nutrients anyway.
Freezing nuts and seeds prevents them from going rancid which can easily happen due to their high fat content. Light, heat, moisture, and the presence of metal conspire to spoil nuts, so they are best stored in sealed glass containers in a dark, cool, dry place. The freezer is ideal, and doesn’t harm the nuts at all. Nuts also quickly absorb odors from their surroundings, which is another good reason to keep them sealed in cold storage. Peanuts, pecans and walnuts are most susceptible to spoiling, while almonds and cashews are among the least. Rancid nuts will ruin whatever you put them in, so be sure to taste a sample before you add them to a recipe. Freezing can retain quality, but not increase it. So begin with good quality. Most sources say six months is a good time frame to keep nuts fresh. I freeze all my nuts but I always taste test them prior to putting them in. If you buy in bulk, ALWAYS test the freshness. I have bought rancid nuts a few times from bulk bins. No fun!
I hope I answered your question Laurinda.
Hi! How long will raw, unsoaked nuts keep in the refrigerator? How do you know if they’ve gone bad? I put them in a mason jar without water. Thanks!
Hi Leigh-Anne,
It would depend on the nut, how fresh they were when you bought them, etc. If you have a particular nut that you are referring to I can better help you. But in my experience, I keep them for several months but to be honest my stock rotates much quicker than that. I tend to store the higher fat nuts; macadamias, pine nuts, etc in the freezer. The oils in the nuts spoil and taste rancid. So if you don’t use nuts very often, either purchase a lesser amount at a time or keep them in the freezer. I keep mine for up to 6 months in the freezer.
I have a couple of questions- I see that you say some nuts (macadamia for instance) should not be soaked. So…. are they supposed to be dehydrated without soaking, or just left plain raw-untouched? AND,,,, in some of the recipes it will say (like in the Pecan Bar recipe), pecans-soaked, and then pecans-soaked AND dehydrated. The macadamia nuts in that recipe are NOT to be soaked- that’s all it says. So, I’m a bit confused. For instance in this recipe, you need to have pecans on hand that have NOT been dehydrated- just soaked, and pecans that are both. The macadamia nuts are ??? Thanks for your help!
Good afternoon Polly,
Let’s see if I can clear things up …
First thing first – a person should always soak nuts and seeds (not all require this step). I think it is explained well enough above as the health benefit of doing so. Some nuts and seeds don’t require soaking because they don’t have the enzyme inhibitors in them. For example; cashews and macadamia nuts. But you may see in recipes that I or others instruct for you to soak them prior to using them in a recipe. This is because the soaking process softens the nuts which will help you in obtaining a smoother texture when desired.
As a time saver in creating raw desserts or shoot even just for snacking, it is a good habit to get into to soaking and dehydrating nuts (again not all require it) the minute you bring them home from the store. That way, they are always ready to go for making a raw treat or for snacking. So as a general rule in my kitchen, I buy my nuts, come home and right away I throw them in a bowl and get them soaking while I am busy doing my day to day things. Once they soaked the appropriate time, I rinse, drain and get them in the dehydrator. After they are done drying, I store them in mason jars in my fridge. Now, when it is time where I need some nuts, I am ready to go…no need to preplan or wait for my nuts to go through this process for the recipe. It’s a great habit to get into.
So as you mentioned, the recipe for the Amede Pecan Pie Bars read to soak the pecans here, soak and dehydrate there and don’t soak in other parts… let me clear this up as to why.
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For the batter I want to use soaked nuts because naturally we want them to be in the best “form” for digestion. Now you could use pecans that are already soaked and dehydrated that you have predone. BUT if you don’t have any pecans already prepared in this manner, you want to get them soaking (again to release the enzyme inhibitors) BUT I am not requiring you to dehydrate them at this point because they are being used in the batter / filling which is moist, therefor soaked nuts that are still wet will do just fine in this part of the recipe.
Ingredients for batter:
1 cup raw pecans, soaked
1/4 cup water
1/2 cup raw agave nectar
1 1/2 cups majool dates, pitted
1/2 Tbsp almond extract
1/4 tsp sea salt
1 tsp ground cinnamon
1/4 tsp cayenne pepper
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In this part of the recipe we are using macadamia nuts. Remember these don’t have enzyme inhibitors so they don’t require the soaking process. Again,the only time I personally would soak them is if I am trying to obtain a smooth texture. But we are using them in a crust and I want my crust to semi-crunchy and firm, therefore I am letting you know NOT to soak them for this step.
Ingredients for the crust:
2 1/2 cups of raw macadamia nuts (no soaking required)
1/8 tsp sea salt
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In this step of the recipe, I put in there to use soaked and dehydrated pecans. Again, we soak them for the health benefit…but I mentioned to dehydrate them, the reason being is because I want them to be crunchy since they are being used as a topping. I don’t want mushy pecans. I want to create different layers of texture in my bar to create a fun experience for the pallet.
Ingredients for topping:
2 cups raw pecans, roughly chopped (soaked and dehydrated)
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Does this all make sense Polly or did I make it more complicated? Please let me know…because I want you to be comfortable in what I am trying to get across and the reasons why. With this understanding it will help you when you go to create your own recipes as to why we would just use soaked, non-soaked and soaked as well as dehydrated.
Sorry to be so winded. Have a blessed day! amie sue
I still don’t understand why you wouldn’t soak some nuts. What do you mean by enzyme inhibitors? According to Ramiel Nagel in his article “Living With Phytic Acid”, Brazil Nuts (which you instruct NOT to soak) contain 1719mg of phytic acid per 100 grams, the HIGHEST of all listed. Almonds (which you do recommend soaking) have slightly less at 1138 – 1400mg of phytic acid per 100 grams.
AnGela,
This is a great topic to really study more in depth. With your question in hand, I went digging deeper for answers in the land of Google. And I walk away with information that leads me in all directions.
This is an interesting article that I think everyone who is concerned about phytic acid ought to read. http://www.westonaprice.org/food-features/living-with-phytic-acid. Another great study that I recommend is: Phytic Acid: A Visual Summary Of The Research On Home Kitchen Remedies For Phytic Acid Amanda Rose, Ph.D. California Hot Springs, CA May 2011.
WHFoods (http://whfoods.org/genpage.php?tname=dailytip&dbid=97) cautions inst soaking Brazil nuts because of coliform bacteria (http://en.wikipedia.org/wiki/Coliform_bacteria)
From my further research, I read that the higher fat content nuts don’t require soaking due to speeding up the chances of rancidity / ferment from the oils. That is why often in recipes you see macadamias, cashews, Brazil and Hazel nuts are only soaked for 30 mins.- 2 hours – that is to just soften them if you are desiring a creamy texture.
Keeping our intake of nuts in moderation is the key… we have to do the best with the information given to us. If I were a person who lived on nuts and phytic acid was a huge concern, then further research is advised. It is tough finding a concrete answer that says one way or another. I am sorry that I can’t be any clearer… the information available to our finger tips is vast and all over the place.
Can you air dry soaked nuts on a mesh sheet (or colander)? I do not have a dehydrator to dry nuts and my oven will not go low enough to preserve the enzymes. Thanks, Amie Sue! You are amazing!!!
Hi Chris… Happy Monday!
You can sun-dehydrate if you have the outdoor temps for it, but room temp won’t do it. I would fear in the attempt to do so that bacteria would be given plently of time to set up shop the in nuts. the only time I have done air drying is with herbs.
Sun-drying – the original solar technology.
Prepare food as for any dehydrator and lay it on screens. Place the screens at least 8 inches off the ground in direct sunlight (south-facing exposure) where air can circulate freely around the food. Keep an eye out for insects, birds, and neighborhood pets. (Netting may be required.) Turn the food 2 or 3 times during the day. If the food isn’t dry by nightfall, bring it inside to protect it from dew.
HI Amie-Sue
Great websight. How long should I dry the nuts? I can’t find what the “specified time” is. Thanks, Kathy
Hi Kathy, I stated in the post above “To dehydrate them: spread out on the mesh sheets that come with your dehydrator. Set the thermostat at 105 degrees and dry until completely dry. This can range anywhere from 24-48 hours. Test them through out the process. Once dry and cooled, store in a mason jar in the fridge to extend shelf life.” Have a great day!!
[...] doing a little internet research about what to do with the almond pulp. That research led me to http://nouveauraw.com/raw-techniques/soaking-nuts-dried-fruit/, which gives SO much great information about soaking nuts and [...]
This site has a ton of information, Thank you for taking your time to create such valuable website!
Thank you for all the research you studied for this informative article. I was told that all the fatty acids are lost when dehydrating nuts. Any thoughts? Thanks Susie
Hi Susie,
I haven’t heard that. Do you have some info that you can refer me to?
I’m excited about trying this, but I don’t have a dehydrator. Would you please suggest a type to get and if there are any alternate ways to dry them? Thanks a bunch.
Good morning Sandi,
I highly recommend the 9 tray Excalibur. http://astore.amazon.com/nouraw-20/detail/B001P2J3K0. I have 2 of them and have been running them for 5 years now and I would buy another in a heartbeat. As far as an alternative to owning a dehydrator you can dry with the natural sun but as we head into winter that may not be an option. You can also use your stove, but you risk it no longer being raw. You can set the temp on the lowest possible and then keep the door ajar. I personally haven’t used this method. I bought my girlfriend an Excalibur off Craigslist where I live locally for 1/2 the price, so check out those alternatives too. Good luck Sandi. Please don’t hesitate to ask more questions if you have them. amie sue
I’d love it if you would share this post with us on GAPS Friendly Fridays today! http://theliberatedkitchenpdx.com/gaps/gaps-friendly-friday-16/
How would you like me to share it Joy? More than happy to!
Why don’t you soak Brazil Nuts? I read on different sites to soak them for 2-3 hours in water; is that fine too? I did that and they tasted pretty good.
Hi Erik…. well I looked up 10 different sites that I find reportable and 8 out of 10 state that they don’t require soaking because they don’t have enzyme inhibitors. I understand though how confusing it is when it comes to information like this. When you Google stuff you can find answers to back up ANY thing and then you can always find the opposite. So frustrating. I don’t soak mine, if you feel the need to so because your digestion feels better that way, then do so. I know that’s not a straight answer but that’s all I know for now. Thanks for asking though… these things are always good to touch basis again over time because with new science coming out daily, things change. Have a great evening, amie sue
Hello Amie Sue, Here’s a question I’ll bet you haven’t gotten before. I bought some organic chopped raw pecans to sprinkle on salads before I knew that nuts needed to be soaked. Now I own them. Should I throw them out or use them unsoaked in small amounts, OR would it be advisable to go ahead and soak them even though they are not whole, but chopped up into little pieces?
Hello Jan… thanks for reaching out and asking. You could easily go ahead and soak them as normal and then dehydrate them. I am not sure how tiny they are so just use a small mesh colander when rinsing them off and it shouldn’t be a problem at all. :) Have a wonderful week, amie sue
Thanks for all the great info Amie-Sue! I have one question for you. Is it necessary or desirable to soak and dehydrate pecans and cashews prior to making nut butter out of them in the Vitamix? I’ve made a couple of batches of nut butter, but didn’t soak the nuts ahead of time. I read somewhere on the internet that it was not necessary. I wasn’t sure if the processing in the Vitamix eliminated the need to soak the nuts. Any ideas on this?
Good evening Emily… I recommend soaking the pecans and then dehydrating them before making the nut butters. The soaking process releases the enzyme inhibitors (phytic acid) which makes them hard to digest. You then need to dehydrate them because wet nuts don’t make for smooth nut butters (been there, done that, don’t recommend it). By placing the unsoaked nuts in the blender, you are just blending them, that’s it. Your not releasing the inhibitors, just blending them up in your nut butter. Does that make sense?
You don’t however need to soak and dehydrate the cashews. Cashews, Brazil nuts and macadamia nuts don’t require soaking because their enzyme inhibitors are low. The only time they are soaked is if you want to soften them to make a creamy sauce.
I hope this helps, amie sue
Thanks Amie-Sue! My next batch will be done right and hopefully taste even better. Happy Thanksgiving!
Your welcome Emily. Happy Thanksgiving to you too! amie sue
Do you still get the same nutritional benefits out of the nut if you don’t dry them? Is it purely for taste that you do the drying or does it release more nutrients?
Thank you
Hello Justine,
Yes you still get the same benefits. Once they have soaked they should only be kept wet for about 1 week. I have done this in the past. I keep them in a jar with water and change the water out 1-2x daily. Any longer and I fear them spoiling. So the purpose for drying them is to extend their shelf life, they are ready to go for recipes and with some recipes you don’t want to use wet nuts.
Greetings from Australia. I absolutely adore your website and wanted to thank you a thousand times over for taking the time to respond to questions and for having such a great resource available to everyone. I was wondering whether I need to soak flax seeds prior to grinding them in a coffee grinder for consumption? Thank you so much and many blessings xxx
Thank you Larissa… I appreciate your kind words. :) Flax seeds as a whole don’t digest well in our bodies so one of two things need to happen… soak them or grind them. Once you soak them, there is no way to grind them. They form a gelatinous coating and makes them very slippery and down right impossible to grind. I am not sure if you have a recipe in mind at the moment but as an example… if you wanted to add flax seeds to a cracker recipe, you either want to soak the seeds and add them to the recipe whole or you can grind them into a powder and add them to the recipe. Both ways make them digestible but give different textures. If you put soaked flax seeds in the food processor, they will just spin and spin and spin. :)
When you soak flax seeds, you don’t drain the liquid off… you can’t even if you tried. :) I hope this was helpful…let me know if you need more info. Blessings, amie sue
I know that peanuts aren’t nuts but do they have phytic acid issues that would benefit from soaking? Since going vegan I’ve been using more nuts and noticing terrible tummy problems! I don’t have peanuts often unless I dip into my kids’ peanut butter. Just wondering since it wasn’t on your list. Thank you!
Hello Mandy… yes, I would soak and dehydrate them as well, but make sure you are truly buying raw peanuts. They are not easy to come by. Here is a basic outline on how to soak them. Nuts can be rough on the digestive system and I think they are often eaten to much in abundance when people are eating a high raw diet. If you are soaking and dehydrating nuts and still experiencing tummy issues, I would personally cut back on them. I hope this is helpful. amie sue
Peanuts (out of shell)
4 cups of raw nuts
1 Tbsp sea salt
enough water to cover
Soaking for least 7 hours or overnight
Dehydrating at 105 degrees for 12-24 hours, until completely dry and crisp
Store in an airtight container
In the previous post, you mention 4 cup raw nuts and 1 Tbsp for soaking purposes. Would you always use 1 Tbsp salt per 4 cups of nuts? It sounds like a lot of salt. Thank you. I enjoy receiving all of your recipes and have tried many – so keep them coming!
Hello Patricia… it is a lot of salt but you rinse it off in the end when you drain the nuts and rinse them before dehydrating. Have a blessed evening! amie sue
very informative info on nut soaking,but I’d like to know about what to do about oats and grains as well.
Hi Denny, I have posts that cover those in the Raw Techniques menu section. Have a great day, amie sue
Would sprouting chia seeds and then dehydrating them be more beneficial than just soaking them? I would appreciate your advice.
Not to my knowledge Chistine. Have a great day. amie sue
Oh amie-sue, I am sorry for all my questions. I was picking out another recipe of yours to try. Which talked about soaking nuts. I bought 25 pounds of almonds and put them in the freezer to keep them fresh, as I was told to do. My question to you is, can I defrost the nuts, soak them and dehydrate as per your instructions. The store them the way you think best.
Again, I am sorry for all the questions. Thank-you for your help and patience.
Suzie
Hi Suzie, please don’t apologize for questions. :) That is why I am here. To try to help when I can. It’s my honor.
Yes, it is just fine to take nuts out of the freezer, soak and dehydrate… then if you need to store them, keep them in the fridge or freezer. It must be nice for you to keep some soaked and dehydrated ones in the fridge so you can make recipes on the spot. Know what I mean? Have a blessed day! amie sue
Thank-you!!!
Hello,
I am glad that I stumbled upon your weblink as it has increased my knowledge of raw nuts! Let me see if I totally understand….you do not need to soak raw nuts you intend to roast correct? But should soak otherwise? Also, can you tell me if raw nuts can be stored in zip lock containers or would you recommend plastic container, as I just can’t do glass jars? Thank you very much!
Hi Sheri,
I am glad that you stumbled upon my site as well. :) So, you are asking if you should soak nuts prior to roasting. To be honest, I don’t know the scientific answer to this. From what I have read once nuts have been roasted, the oils in them have gone rancid which is one of the biggest sources of free radicals. IT is said that it can lead to cellular damage and have even been linked to several chronic illnesses.
Plus once nuts have been roasted they are no longer alive, so soaking them will not make the nutrients more bio-available. Roasting them destroys many of the important nutrients in nuts, so in my opinion go for raw nuts to get the most nutritional value out of them. Please research this further if you still wish to roast them. So what resonates with you.
For nut storage, I use mason jars only. I wouldn’t store in plastic bags due to any chemicals that can leach from them, same goes for plastic containers. Better to be safe than sorry. Buying raw (organic when I can), top quality ingredients is more expensive, so I don’t want to risk anything. I hope this helped Sheri. Many blessings, amie sue
When you say , to put the nuts on the sheets of the dehydrator, after they have been soaked, are you speaking of the non-stick sheets or the mess. I’m sorry.
Also, would please post when you have replaced all the items back on amazon. I want to place an order, but one of the things I would like to order is not listed. I am assuming that it was one that bit the dust. (so to speak)girn.
Thank-you
Place the nuts on the mesh sheet so that the air can swirl about them and dry them quicker. I am having to slowly redo all those links… which item are you looking for right now and I will fix it asap. Have a great evening, amie sue
Hi ami-sue, you do have want I want. I was looking for yacon and you have the powder. I was looking for the syrup, because I thought that is the only way it came. I am getting my order together.
Thank-you, once again.
p.s. I don’t want you to think I am a dummy with all these questions, I ask you. I am so nerves about making a mistake with whatever I am doing. Can you tell I am type A. I need to relax and enjoy this adventure, but in the mean time thank-you so much for your patience.
Suzie
Hi Suzie, I never would think that your questions are dumb. :) I understand what it is to be Type A… I am going through a 12 step program for it. haha It’s all good! Have a wonderful evening and I look forward in hearing from you again. amie sue
[...] Nouveau Raw: After soaking, “[s]pread them out on your dehydrator sheets in a single layer and dry them at 115 degrees for the specified time, turning occasionally, until they are thoroughly dry and crisp. Make sure they are completely dry. If not, they could mold, and won’t have that crunchy, yummy texture you expect from nuts and seeds.” Imagine that! They can mold?! She goes on to explain, “[i]f you are unable to dry your nuts or seeds, only soak an amount that you can be sure to use within two or three days. For convenience, I like to soak nuts and seeds in mason jars, rinse them after 12 hours, and then if I don’t have a chance to dry them, I store them in my refrigerator. It is important to rinse them twice a day with fresh water, draining the water each time. You want to use these nuts within a few days, because as with any live food, mold tends to set in within days if you’re not careful. To dehydrate them: spread out on the mesh sheets that come with your dehydrator. Set the thermostat at 105 degrees and dry until completely dry. This can range anywhere from 24-48 hours. Test them through out the process. Once dry and cooled, store in a mason jar in the fridge to extend shelf life.” A final note here, she also explains that you cannot buy truly raw almonds except in California or online. She provides a link to buy them raw online. [...]
Hi! Thanks for all this info. I have a question: last week I made some raw energy balls using raw, soaked sunflower seeds and dates. I didn’t dehydrate the sunflower seeds after I soaked them, I just patted them slightly dry so they were still damp when they went into the food processor with the dates. I have been eating the energy balls throughout the week and they seemed to have lasted fine…but I still have a few left and it has almost been a week. Do you think they are bad to eat now (since the seeds were damp?) Is it risky to still eat them? Or is it OK since they are meant to be moist anyway?
Thanks!
Hi Elly…. seeds can be eaten wet or dry. Have you been storing them in the fridge? If so, I would think that they are just fine. If they have been stored at room temp (and depending how warm that is) you are going to have to use your senses to determine. Do you see mold? Do they smell “off”? Do they taste any different? If you are leery in any shape or form, I would personally chuck them. No sense in possibly adding any bad bacteria to your system. There are a lot of variables to answer as you can see. Have a blessed weekend, amie sue
Hi I soaked my flax seeds for 8hrs and now they are gooey. From my research that is normal. My question is am I supposed to rinse the goo off? Is it harmful, cuz I thought for a salad I would want to rinse the goo off, but if I made a smoothy I would just add all of it to the smoothy if its not harmful, just want to make sure the goo isn’t the phytic acid or something.
Thanks,
Shaunna
Hi Shaunna,
There is no possible way to rinse the “goo” off. That is called mucilage that the flax seeds create when soaked. Eating flax seeds in their whole unsoaked form, are hard to digest. To make them easier on your tummy you need to either soak them or grind them (as needed). The “goo” is meant to be eaten so you are ok. It just depends on what you plan on doing with the flax as to how you would prepare it. If you were going to put them on a salad, I would grind them or you could add the flax “goo” gel to your salad dressing. For a smoothie you could add the flax “goo” or ground flax to it. Does that help? amie sue
Hi Amie-sue,
I adore your website. Everything I need is here. Thank you!! I have a question regarding flax seeds. I soaked them yesterday and completly forgot about them so by the time I remembered this morning , the seeds had been soaking for 15 hours. I just read your previous answer so I know now that the goo is normal (I tried and tried to rinse it of and then gave up:). But still , did I soak them too long?
I have an excalibur dehydrator and they have been drying all day. I just checked them and while it seemed dried at first ,I realized that the bottom part is still very wet & gooey. Should I keep on drying them? Is there such a thing as drying seeds too much?
Thanks,
Sophie
Hello Sophie….
Bless your heart… I can only imagine your frustration in trying to rid the seeds of the “goo” which is known as mucilage. It can’t be done, not meant to be done. :) I outlined that pretty well in the post that you are referring to. You didn’t soak them to long at all. But at that point they are not meant to be dried. Unless you are making flax crackers. I know it can all be confusing but soon it will be old nature for you. :) Does this answer your questions? At this point go ahead and just continue drying what you have in the machine. Was your plan to make them info a cracker when you spread them out to dry? Keep me posted, I would love to help. amie sue
Hi Amie-sue,
Where I get confused is when a recipe calls for flax seeds ( for a granola for exemple) , how are the seeds to be added , dry, soaked, dehydrated?
I get the same confusion with flaked oats. If a recipe calls for them , there meant to be soaked but not dry.. correct?
So I should just discard what I have ? or can I reuse it somewhere.
Thank you, thank you!
ps: your broccoli and mushrooms dish has become a staple here:)
Hi Sophie,
I can see how it can be confusing. I hope that I have been clear enough on my recipes but if you come across one that seems confusing, please call me on it. I can fix the recipe to be more clear. I have been doing this for so long that sometimes I forget that the obvious isn’t so obvious. :)
When flax seeds are added to a granola recipe for example, it should state that they need to be soaked or ground. OR the recipe may have liquid in it so when it is all mixed together the flax starts to absorb that liquid thus becomes more digestible.
As far as oats so… in my recipes sometimes they are used soaked and dehydrated (may need to the dry in the recipe for a texture purpose) or sometimes they may just be soaked and can be used wet. Do you understand why I recommend the soaking step?
Discard what you have? What do you have and what are you doing? :) I hope this helps so far… amie sue
hi Amie-sue,
So if I understand correctly flax seeds are either soaked and used wet but if I ground them at home no need to soak them? correct?
I understand the reason for soaking but get confused when it comes to using them properly for correct texture…
For example , I would like to make your Honey oat bread but the receipt say to ground the oat into a flour so is that assuming that these oats have been soaked & dehydrated ?
What I meant by discarding was that i now have 4 cups of dehydrated flax seeds (well really more tasteless crackers ;).. that I ended up drying (mistakenly) and now I wondering what recipe to use them for .
I appreciate all of your help Amie sue. thank you
Hi Sophie, just caught me before I was heading to bed. :)
Q ~ So if I understand correctly flax seeds are either soaked and used wet but if I ground them at home no need to soak them? correct?
A ~ Correct :) You can soak ground flax if you want a paste-like texture for a recipe. There are many ways to use flax, as you are learning.
I understand the reason for soaking but get confused when it comes to using them properly for correct texture…
A ~ Perfectly understandable. In no time flat, you will better understand this ingredient as you use it. Soaked flax seeds are perfect for acting as a “binder” in recipes. For flax crackers, flax gives them a strong structure. If you don’t want the appearance of the seeds, you can grind them. Or if you don’t want the mouth feel of seeds, you can grind them. For smoothies, you can add a Tbsp of ground flax to help thicken it and give a boost of nutrients. I could spend all night with examples. :)
Q ~ For example , I would like to make your Honey oat bread but the receipt say to ground the oat into a flour so is that assuming that these oats have been soaked & dehydrated ?
A ~ Correct.
Q ~ What I meant by discarding was that i now have 4 cups of dehydrated flax seeds (well really more tasteless crackers ;).. that I ended up drying (mistakenly) and now I wondering what recipe to use them for .
A ~ Oh ok, gotcha. I can imagine that they are pretty darn bland. hehe Don’t throw them away… here are a few ideas:
1. Break into pieces and place in your food processor and pulse it. Don’t grind to a flour stage. You can then sprinkle your salads with it which will give you great crunch (let’s pretend they are croutons hehe) plus you will get the nutrients. Or use the chunks in a granola recipe.
2. You could go ahead and grind it or some of it to a flour and use in a recipe that calls for ground flax seeds. Just do this as needed. If you pre-grind it all, you will lose nutrients as it sits around.
3. Store in the fridge or freezer. Flax seeds can go rancid due to their oils.
Does this help? :)
Thank you , thank you , thank you!!!
Welcome, welcome, welcome. hehe
Must I dehydrate and grind flax seeds after soaking? I have read that they must be ground to release the nutrients. Do you know if this is accurate? Or, not? Please advise. Thank you.
No Dionne, Please read the comment section here, I was helping Sophie through this same basic situation. If you have further questions, please let me know. amie sue
I am so sorry. I must have read every other comment trying to find the answer. Of course, it had to be the last one. Thank you so much!
It’s quite all right Dionne :) I figured you hadn’t seen the conversation going on. I hope you got your questions answered and if not, you know how to find me. :)
Hello,
I was just wondering if you need to refrigerate sunflower seeds after you’ve soaked and dehydrated them?
Thanks,
Sherry
Hi Sherry, I always store my nuts and seeds in the fridge or freezer. Always. I use mason jars. Have a wonderful evening.. amie sue
Hello!
I can only source Roasted walnuts at the moment…does soaking aid roasted nuts as it does raw?
Thank you for your time!
I purchased “raw” almonds from the grocery (I don’t live in California), but now I know that is not entirely true (after reading this-thank you!). Is it a waste to soak and dehydrate the almonds if they are not really raw? Thanks for the link to order true raw almonds and thanks for sharing your recipes and techniques. I just started going raw April 1st and your site is keeping interested :). Thanks again!
Hello Dana, I have tried to research this very question in the past. If the nuts are not raw, in my book, I would still go through the process. I believe that through roasting of the nuts, the enzymes are no linger there but perhaps the phytic acid does? I wish I knew for sure but I can’t find much info to support it. When in doubt, soak it out. hehe Plus, we like the texture of nuts and seeds after being soaked and processed better anyway… so even if for that purpose, I would do. Have a blessed day Dana. amie sue
[...] 1. 2 cups Raw unsalted sunflower kernels (soak for 6 hours first) http://nouveauraw.com/raw-techniques/soaking-nuts-dried-fruit/ [...]