Technique: Soaked Nuts
Especially for parents who feed their kids a lot of peanut butter (which should be made from soaked nuts) or dieters who are frequently snacking on nuts for a high-protein snack. Raw nuts, not properly treated, can actually be quite harmful. Here’s the basic philosophy: Our good friend, the “nut” requires soaking for 12 hours in sea-salt/water, rinsing and then low-temperature drying, in order for us to properly digest them. And why must we take this extra step? Raw nuts contain “enzyme inhibitors.” Our body produces enzymes to help us break down our food. Enzyme inhibitors are molecules that bind to these enzymes, rendering them useless. By clogging the delicate balance of digestion, nuts can give us a belly ache. Or, in my case, an itchy head. Yup. I began soaking my nuts and dehydrating them regularly because I noticed that when I ate raw nuts, my head itched. When I ate soaked & dehydrated nuts, it didn’t. Not being a scientist myself, I use my annoying head itchiness as a personal barometer! Not only does this process turn nuts into a truly healthy snack, but the finished product is so much more delicious. Raw nuts actually taste bitter to me now.
Ingredients:
nuts, as much or as little as you’d like
sea salt, approx 1 tbsp per 4 cups of nuts
filtered water, to generously cover nuts
Instructions:
Before bed – In a large glass bowl, combine nuts, sea salt and water. Stir. Cover and set in a warm place overnight, or for 12 hours. I use the lid of a pot to cover my bowl. I find a tea towel inches it’s way into the bowl, gets wet and leaks on the table!
In the AM (Oven Directions) – Preheat the oven to 150˚. Remove the lid to the nuts (no need to wash the lid!), rinse nuts well in a colander and spread onto a regular sheet pan in a single layer. Place in the oven for 12-24 hours, stirring occasionally. Remove. Cool completely before storage.
In the AM (Dehydrator Directions) – Remove the lid to the nuts (no need to wash the lid!), rinse nuts well in a colander and spread in a single layer onto a dehydrator tray lined with the mesh insert. Place into the dehydrator. Set the temperature to 150˚ for 12-24 hours. Remove. Cool completely before storage.
To Store – Store nuts in an airtight container. I store my nuts in the freezer to preserve their delicate oils and retain freshness.
Marija
I have the same experience with raw nuts and I LOVE soaked and dehydrated nuts. I have been buying mine but want to save money by making my own. Do you have a good source for bulk organic raw nuts? Also, how long do you think these can stay in the freezer? (Mine will get eaten too quickly to worry about, but I am going to make some with a friend and he wanted to know how long they will store.) Thanks!
Molly Chester
I buy mine from a family farm at the Santa Monica Sunday market. If you are in CA, I recommend them… their name is escaping me right now. As for the freezer, I would say at least 2 months, but I bet much, much longer. Mine always go, too!
Don
I purchase Pumpkin seeds in bulk from the Superior Nut Store. http://www.superiornutstore.com.
So far I find that Trader Joe is competitive in small quantities for other type nuts.
Molly Chester
Yes Don, and I like to get my nuts from a nearby farmers’ market. They sell nuts that are grown organically, but without the certification, so I can get them a bit cheaper with the quality still intact. Thanks for sharing!
Noah KL
Free ground shipping on all bulk orders.
Jennifer Brown
I was reading that “raw” does not necessarily mean unpasteurized. (this boggles my mind)
So, being new to this, if I buy raw nuts from nuttyguys.com or something until I find a more local or better source, and if they are pasteurized, will the soaking/dehydrating method make them dangerous to consume? (i.e. cause mold?)
And how do you find a raw nut that is not pasteurized if the label does not have to specify?
Molly Chester
Geez… it’s so confusing sometimes, isn’t it. I am guessing a little on this answer, but here are my thoughts: I believe that when you soak a pasteurized almond, you will still help in removing the enzyme inhibitors and sometimes they will even sprout, however you would get more action from a truly raw almond. I don’t believe that you will have a problem with mold, as long as you dehydrate them property as you normally would. I am not familiar with nuttyguys.com, but a local farmer’s market is always a great place to find them, when you get a chance to seek them out. And as for “raw” not being regulated, I don’t have a great guideline for you, other than knowing your farmer. Good luck! Keep looking. I know you’ll be happy when you find that perfect source.
Chelsea
Quick question: Do you think I could dehydrate almonds in the oven for 6 hrs one evening, let them linger on a plate overnight, and do the rest of the baking the following day? 12-24 hours of the oven on wouldn’t fly in this household (24 for almonds, yes?). Thanks!!
Molly Chester
Yes, you can, however, you will lose some of the texture. They won’t be quite as snappy and puffed up. They will kind of shrink a bit.
Verity
My oven does not go to such a low temperature and I don’t have a dehydrator – is there any other method for dehydrating the nuts that you would recommend? Thank you!!
Karen
My oven only goes down to 170 and they came out perfect. Don’t adjust the time, continue to cook for at least 12 hours, I shortened the time (8 hours) this last time and I was a bit disappointed. They weren’t quite as crisp.
Also, I recommend if soaking pecans, soak them separately, they have a color that blead into the cashews, my son didn’t think they were very appealing. I’m very new at this, no expert, just trial and error. Good luck! :o)
Molly Chester
Love your feedback Karen – thanks! I’ve never soaked Pecans with Cashews, so that is a great tip to know. Thanks for jumping in!
Molly Chester
Hi Verity – Sorry for the delay, but I see you’ve already gotten the great answer from a reader! Yes, you can use the oven on the lowest setting.
sheila
So glad to read this. I’ve had problems with an itchy head as well and I’ve recently started eating raw nuts as I’ve focused on a whole foods diet. Will definitely start soaking/dehydrating to see if this makes a difference for me.
Jennifer Brown
I’m embarrassed for even asking this- like I can’t deduce the process myself, but, if you gut a fresh pumpkin and clean the seeds…then do you go ahead and soak them and dehydrate them, or do you have to dry them, soak them, then dehydrate them?
Mendee Chance
Can you give some explanation about the itchy head? We’ve been experiencing this in my household and I would love to know the reason behind it if you know. It can be maddening and torturous and I would love to get rid of it. Thanks for any insight you may have. (it’s not lice, we’ve been checked) Oh, and also, doesn’t any heat over 115 degrees kill the enzymes?
Ged
Two things; 1st the itchy head. My daughter (and father, and brother) has psoriasis on the scalp which itches quite a bit, esp at night. Also, shampoos and other hair products can be harsh and cause itching (esp hairsprays) so try switching to something natural like Aubrey Organics products, which I personally swear by. The 2nd thing was about the oven temp. If your oven doesn’t set below 150 degrees Fahrenheit, YES the enzymes will be destroyed (that temp is for dry heat; wet temp is 118 degrees). The way to get around this if your oven starts at 170 degrees is to set it at the lowest setting and then prop the door open about 1-2 inches with a metal utensil or an empty aluminum can (take off the label). This should keep it at the right temp for your needs.
Good luck!
Laura
You might also consider candida overgrowth if you have other symptoms. Just goggle if you’re not familiar. I’ve had tons of allergies (with itching) but my head didn’t start itching until my adrenal fatigue (cause of my allergies) then started causing candida to go crazy.
nicola
Thank you Karen. That was what is was looking for. My oven only goes down to 170.
Tj
Question…do just nuts have to be soaked? Or seeds too? I noticed the recipe here for crackers calls for sunflower seeds and you are soaking them too. So, I can assume both nuts AND seeds should be soaked?
Molly Chester
Seeds, too! And grain!
Ronita Lussier
Great source for raw nuts is Azure standard.
Samantha Harris
If I dont have time to do this myself, where can I get nuts that have already been soaked and dehyrdrated? Does it say on the package?
Molly Chester
I have seen soaked & dehydrated nuts at health food stores from time to time. They would definitely say so on the package, as the extra effort is worth promoting! Hopefully these kinds of nuts will become more and more prevalent.
Kaylene Cahill
is the temp you are advocating in celsius or fahrenheit. In Australia we are celsius and 150 is quite a high temp….
Molly Chester
It is Fahrenheit. About 65 Celsius.
sam
“natural” almonds will mold when you soak them unfortunately. I buy natural, unroasted, unsalted and have had tried soaking them but the skin gets black spots on it and I have to throw them out. I’m in Canada so I can’t find local almonds. I’ve taken to buying blanched skinless almonds, soaking and dehydrating them as the next best thing.
Alicia
Thanks for the tips! Does it decrease the nutritional benefit to soak them too long? And are there nutrients left in the water that would make it worth reusing it in some other way?
Molly Chester
Not sure, but I don’t think so. And as for the water, I discard, but I’m guessing plants would like the drink…
Ivan
Do I have to dehydrate almonds sfter soaking. Can I make almond butter directly after soaking for 12hrs?
Molly Chester
Ivan – I haven’t ever tried it. Let me know if you do. Seems like you might be able to…
bhealthy
DON’T REUSE THE WATER! The water contains the phytates that you are soaking the nuts to remove. In fact, you need to rinse the nuts before you dehydrate them.
The longer you soak them, the more phytates you remove. I soak ours for 24 hours changing the water every 8 hours or so.
Irradiated nuts will not sprout. They’re dead.
If you search Google for “truly raw almonds” you will find them.
Rachel
This is all so interesting to me. I just bought dry roasted hazelnuts at trader joe’s – do I need to soak & dehydrate these or does the roasting process take care of it?
Marisa
I have the same question- I bought the same dry roasted hazelnuts at Trader Joe’s. I’d like to avoid having to dehydrate them, if possible, as our oven doesn’t go down that low and I don’t want it on for that long anyway. What if I soak nuts without dehydrating them?
Molly Chester
Marisa, Soaking without dehydrating will make your nuts spoil really quickly, and they will be soggy, so unless you are making a recipe that will immediately put the soaked nuts into action, I would not suggest soaking without dehydrating in some way.
Molly Chester
I hear the roasting diminishes the phytic acid, but soaking, I believe, is always best, and i find they just taste so darned good soaked!
Stephanie
I can’t have raw cashew, i get a really bad soar troat and cough, I’ve read that they are in the poison Ivy family. Yikes!! Wondering if soaking and dehidrating them would help!?!
Molly Chester
Possibly, but that one sounds like an allergy that might not be soaking related? Not a doctor (obviously!); just a gut feeling that should be taken for a grain of salt. However, if you’re up for risking a scratchy throat for an evening, I often experiment on myself. :) Soaking often helps people that get a stomach ache from eating nuts, in my experience.
@stampylisa
truly raw almonds from CA available from Brewers Farms
almondsbrewerfarms.com
he sells 5, 10 & 25 lb bags and they are true raw unpasteurized almonds
Michelle
Directions for my dehydrator say ‘Nuts and Seeds’ at 105 degress F. Should i bring it up to 150? And how do you know the almonds are done? I mean 12-24 hours is a significant time difference! Thanks!
Daniel
Isn’t 150 for 12 hours going to kill the almonds?
Seva
http://www.thehealthyhomeeconomist.com/at-what-temperature-are-food-enzymes-destroyed/
“The confusion seems to rest with the difference between wet heat and dry heat. When a liquid food like milk is heated, you will find that you burn your finger at a temperature of 118F. If the milk is heated only to 117F, you will not burn yourself and this is nature’s magical way of letting us know that the food still has all of its enzymes intact.
Food enzymes withstand dry heat much better than wet heat. According to Dr. Mary Enig, Board Member Emeritus of the Weston A. Price Foundation in an article about food enzymes:
“All enzymes are deactivated at a wet-heat temperature of 118 degrees Fahrenheit, and a dry-heat temperature of about 150 degrees.
It is one of those happy designs of nature that foods and liquids at 117 degrees can be touched without pain, but liquids over 118 degrees will burn. Thus we have a built-in mechanism for determining whether or not the food we are eating still contains its enzyme content”.
I hope this information clears up the confusion about drying raw nuts in the oven and whether or not the food enzymes are still intact. It is especially important to harness the convenience of drying large batches of raw food in the oven as not everyone has access to or can afford a large dehydrator.
If you are still unconvinced, dry out a batch of soaked nuts in a 150F oven and then eat a handful straight out of the oven. You will be delighted to see that the nuts are not hot and that you do not burn your hand or mouth, an indication that the food enzymes are indeed preserved.”
Rebecca
This info on soaking and dehydrating nuts has been so helpful for me as I have been making my own almond butter and almond milk!
I have another question about the skins of the almonds. I have read that the skins are poisonous or inhibit the body’s ability to use the nutrients in the almonds. Anyone else know more about this? This would mean I’d have to soak, then dehydrate, then blanche and wriggle off the skins….yikes, it’s a lot of work! (Oh yes, and then make the almond butter, which is my goal in all of this).
Seva
My Maytag oven has a “keep warm ” button which goes down to 145 degrees. Better than nothing!
Martin Wolff
What about this for drying nuts. My Samsung clothes dryer has a removable stationary platform for drying things you don’t want tumbled, like sneakers, etc. Set at the “extra low” heat setting, this would seem the ideal hot air, moisture extracting, way to dry nuts. Just pop your pan of nuts on the platform and set the drying level you want, ore use the “time dry” setting. Not sure of the actual temp. achieved, but a simple oven thermometer would tell you.
Martin Wolff
Question: Wouldn’t buying sprouted nuts or seeds at Whole Foods or any similar source, mean those sprouted nuts were soaked to start the sprouting process and therefore just as beneficial, health wise, to soaked nuts? My problem is I want All the Benefits without having to do any of the work. Please advise!