Nuts, seeds, beans, and legumes are an excellent source of protein, healthy fat, fiber and minerals. However, relying on these foods as a major source of nutrition without soaking or sprouting them can inhibit the body’s ability to effectively absorb all of the nutrients contained within. Soaking and sprouting nuts, seeds, beans, and legumes) help to break down hard to digest compounds, allowing for greater vitamin and mineral absorption. (This also pertains to grains, which I don’t consume but often prepare for my daughter.) 

As nuts in particular are a primary source of nutrition for me, I often like to soak or sprout them. This process also results in the nuts having a richer flavor, which adds a unique depth to some of my favorite recipes. 

I love to do my own soaking and sprouting, but these processes do take time. Soaked and sprouted nuts (and seeds, beans, and grains) are becoming more readily available in health food stores and local farmers markets, which makes incorporating them into your diet much easier.

The Processes 

Soaking involves submerging nuts in fresh filtered water, allowing them to sit for several hours before straining and rinsing them for consumption. Sprouting takes this one step further: The soaked nuts sit for longer and go through several rinsing and re-soaking periods which allows for them to eventually germinate and sprout.

The Science

Nuts contain a compound called phytic acid, often called an anti-nutrient. (Phytic acid is also found in seeds, grains and legumes). Phytic acid serves a purpose: It binds toxins so they can easily pass through the body. Too much of it, however, can have negative effects. An overload of phytic acid may bind to the essential calcium, iron, and phosphorus that your body needs, effectively whisking it through your digestive tract. Soaking nuts activates the enzyme phytase, which begins to break down some of this phytic acid. It also increases their bioavailability.

Those with food sensitivities may particularly appreciate the digestive benefits of soaking and sprouting. Nuts (and for that matter, seeds, grains and legumes) are biologically designed to self-perpetuate. The husk contains enzyme inhibitors, which protect the nut as it passes through your body. Soaking and sprouting activate helpful enzymes which begin to break down some of these hard to digest compounds, allowing your body to better absorb the key nutrients and minerals found in the innermost layer. 

Finding soaked or sprouted nuts 

It is becoming more likely that your local grocer carries soaked or sprouted products. If not, it’s worth asking if they’d consider carrying them. (An important note: These products can be costly, but by showing an eager market exists, we can create an economy of scale, and increased access to delicious, nutrient rich foods.)

I soak nuts routinely for whatever I’m preparing, and purchase sprouted nuts from my local vendor. (For some of my favorite sprouted products, take a look at our favorite conscious small brands.) I find that sprouted nuts have a softer crunch, and a much more palatable texture.

If you are curious and ready to dive in, try this simple soaking strategy: 

What you need:

• A large bowl or jar with a breathable cover (I prefer a flour sack towel or cheese cloth)

• Warm filtered water

• Optional: a pinch of salt or a splash of acid (this could be a squeeze of lemon juice or   splash of apple cider vinegar.

Add the nuts to the bowl and pour the water over them, making sure they are completely submerged. Cover the bowl and allow them to sit in a room temperature location for a few hours. The time will vary depending on the type of nut you use. Cashews are quite soft and only need two to four hours. Brazil nuts are denser and need at least eight hours. When the soaking has finished, drain and rinse the nuts.

They’re ready to eat as is. If you’d like to make them crispy, you can use a dehydrator or bake in the oven at a low temperature (ideally 115 degrees) for 12-24 hours.

For a simple and straightforward look at how to best soak any type of nut, or for a sprouting tutorial, I love Tanja Johnson’s The Power of Three cookbook.

I use soaked nuts in my Brazil Nut Milk for a versatile, creamy nut milk to have on hand for coffee, or a beverage treat like my Summer Chai Latte. You can also incorporate soaked nuts into many of your favorite recipes. Whether you are beginning your soaking or sprouting journey, or have been enjoying the nutritional benefits for years, we hope you create something delicious this week.

With love, 

PrimaFoodie