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!
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Between the Trees
Thank you so much for this post! I’ve never heard of this, but I love my nuts and have also had a terrible time digesting them. I can’t wait to give this a try!
I’ve been lurking and learning here for quite some time, and just want to say thanks, again.
Blessings,
Melissa
Alison @ Pennythoughts
I, too, have had great experiences with soaking and dehydrating seeds (pumpkin and sunflower). So far, I’ve had to use my old oven with a thermometer inside to help me monitor the temperature, but I look forward to acquiring a dehydrator. It’s definitely on my personal wish list. My husband enjoys the soaked and dehydrated seeds and nuts so much better than plain raw ones. Of course, roasted nuts probably taste the best of all, but they’re not nearly as nutritious. I love that I can still get that satisfying crunch with the dehydrated ones.
Alison @ Pennythoughts
One question: Do you soak *and* sprout your almonds, or do you just do the former? I haven’t experimented with almonds yet, and I wondered what your experiences with them have been.
Kimi Harris
Melissa,
Thank your comment! I blog because I really hope this blog can be of service to people, so it’s always such great to hear it reaching that goal!
Alison,
I agree, roasted nuts are delicious and we do have them sometimes. 🙂 But mostly raw. I, so far, have just soaked my almonds, not sprouted. I want to try the skinless almonds, but I have actually just used the skins. But sometimes, I think that I don’t digest it quite as well because of the skin, so I am eager to try the skinless.
nessatxmom
We don’t eat many nuts. I am now inspired to try some of these. Thanks for sharing!
Karen
Thank you for doing this post. I had so many questions that you answered in the post. Would you soak sunflower seeds as you would pumpkin seeds? We love sunflower seeds on salads. You do a great job
giving us new and tasty recipes and
healthful information.
mkls87@gmail.com
Candace @ A Garden of Blessings
Thanks for the info, Kimi.
I agree with you, unsoaked nuts are difficult to digest.
What kind of dehydrator do you have? Do you like it? I’ve been looking at getting one for a while now, I just am not sure how much I would use it. I’d love to see you do a post on how you use yours!
Kimi Harris
Karen,
I haven’t tried sunflower seeds yet. But it seems like it would be great. 🙂
Candace,
I am away from home right now, but when I get back (in 12 days) I will try to answer your question more in full. 🙂
Lauren
I had always thought soaking nuts was just an unnecessary step, but if Sally Fallon’s doing it, there has to be something important about it! Thanks for posting about this, and providing instructions. Wonderful blog! Loving the all natural recipes.
Howard
I am a pretty much a raw foodist and have never heard about soaking seeds in salt. I am going to give it a try. I like the idea of giving the seeds a slightly salty flavor. I found a new recipe where I take soaked almonds and put oil, tamari, and brewers yeast on them and then dehydrate them again. Taste like the roasted almonds. Enzymes die above 115 degrees or so, so it is best to dehydrate at a low temperature. The raw food societies like the Optimum Health Institute dehydrate at 105 degrees.
dyana
i would like to ask if i use herbs instead of seed, would the result be the same as the result observed while using seeds?? please answer me….
KimiHarris
Dyana,
I am not sure exactly what you mean. Herbs should be fine, and herb seeds should be fine as well, because they are cooked. Hope that answers your question. 🙂
Elisha
I am thankful for the resource this site has been! I soak nuts and use my oven to dry them, but I am curious about nut butters. I buy raw, slightly salted, peanut butter and almond butter, and eat them on apple slices, bread, and many other things. Are enzyme inhibitors broken down because the nuts are crushed and a little salt is added? Or are inhibitors present in store bought, raw, nut butters? I’ve had such a hard time getting any info on this and am hoping you may know something about it? Thank you so much for any help you can give.
KimiHarris
Elisha,
I would recommend either making your own soaked nut butters (which I haven’t had the best success with yet), or buying some. There are more and more resources for buying soaked nut butters that just sound wonderful. But they usually are a bit more spendy (which is why I personally haven’t ordered any yet). If you can’t afford them, then the second best option is to actually get roasted nut butters. They will not contain the enzyme inhibitors and will be much easier to digest. While it’s true that you will lose some benefits from roasting them, it’s still a better choice than raw in my opinion. 😉 Hope that helps!
Elisha
Thank you so very much for your response. Just when I think I have found a convenient, on the run, affordable food to eat:) Due to budget, I’ll probably go for roasted nut butters, but I’m certainly going to look into soaked nut butters. Thank you!
Violet Snow
Very informative. One question: Soaking is for the phytic acid and enzyme inhibitors, right? Is the roasting part of that process, or is the roasting just for taste and to keep them from molding? It seems like hours of having the oven on is expensive and wastes energy. I’m wondering if I can just soak small amounts at a time and then cook with them.
Tammy
How about using the soaked nuts while still wet to make nut milks? I usually make raw cashew milk from store bought nuts. If the nut milk would be more digestible, I would certainly try it.
sowjanya
my Q is ther is a perticular time to eat soak nuts? or wa can eat any time in the day????????
KH: As far as I know, you should be able to enjoy it when ever you want. 🙂
Janar
Hei,
I started to soak Brazil nuts but after storing them in the fridge in closed plastic container, Brazil nuts start getting white spots on them. Is this fungi or mold that is growing on them ? Is it safe to eat them when they have white spots on them ?
Thanks !
Jennifer
Is is mandatory to dehydrate the nuts after they’re soaked?
KimiHarris
Janar,
Oops! It sounds like you didn’t dehydrate them enough! They probably still had too much moisture in them left. I wouldn’t eat them.
Jennifer,
I personally don’t like the texture of just soaked seeds and nuts, but some do. Just make sure you eat them right away, as they will start to mold and turn bad quickly. 🙂
Virginia
I soak Almonds (with skin) overnight, then make almond milk the next morning. Should I dehydrate them first?
KimiHarris
Hi Virginia,
There is no need to dehydrate them. The soaking part is the important part. 🙂
Megan
Kimi,
Thank you so much for all of the information on your website. It is such an encouragement and a great resource. My toddler loves peanut butter, and I have been making my own for some time now. I would like to start soaking the peanuts before I make the butter; but the only organic, raw peanuts that I have found that I can afford still have the skins on them. Will this be a problem? I assume it won’t, since almonds can be soaked with the skin on. I would just like to know for sure before I order a 30lb (yikes!) bag. Thank you!
Daniel Tourigny
Good day,
Under “pecans or walnuts”, the recipe calls for 2 tsp of “seal salt”.
Where (or how, as I live on beside the Pacific Ocean) might I be able to procure seal salt? It is challenging indeed to find…and do you happen to know if obtaining the salt involves any harm to the seals? And if so how much (are they simply bothered or are they injured in the process)?
In addition, if I do attempt to obtain seal salt myself, do you know if there are any statues in Canada that would be of concern (eg, “disturbing wild animals legislation” or something of that nature).
Thank you for your assistance.
T. Sunshine Love
Does this work with non-raw nuts as well? About half of my nuts are pre-processed. Should I just give up on the salted & roasted or is there a benefit to soaking them, too?
Alison
Thanks for all the great advice. I bought some soaked, salted dehydrated almonds last weekend and was blown away by the delicacy and complexity of the flavor, not to mention the digestibility. It was like a new food! I’m eager to try out the suggestions here.
Rachel
I must have missed the section on soaking nuts when I read through Nourishing Traditions. Nuts are something we have limited in our family because of gluten intolerance. I’ve read that flour is often used during processing to absorb oils even if it’s not mentioned as an ingredient, and my family’s reaction to nuts seems to confirm that. I wonder if soaking nuts might help to “wash the flour off” in addition to making them easier to digest?
Jennifer
There are so many different kinds of salt and every recipe I find on the internet seems to call for a different one. I have kosher salt, pickling salt, table salt and Himalayan rock salt. Can I use one of these instead of the sea salt?
Wendy
Basically, regular table salt cannot be used in the fermenting process, like if you’re fermenting vegetables, because of the iodine. That’s why you must use either sea salt or pickling salt. You’d have to check to see if Himalayan rock salt or kosher salt has iodine. I’m not sure. For this reason I would think that it also would be best to use non-iodine salt for soaking and sprouting nuts.
Wendy
Daniel, that should be “sea salt,” not “seal salt.”
kim
I just soaked my first batch of almonds following the recipe in Nourishing Traditions. I realized after day 3 of rinsing and draining them that I had forgotten to put salt in the water the first night of soaking. They have a slightly moldy smell. Is this normal? I put them in the fridge until I could figure out what to do next. Should I throw them out? They were $15 so it kills me to throw them out.
KimiHarris
Were you trying to sprout them? Soaking nuts only take around 12 hours of soaking time. If you were trying to sprout them, they shouldn’t smell moldy. But soaked/sprouted nuts can have a little bit of a different smell, but it shouldn’t be moldy smelling. Did it smell better once you rinsed them?
STESSI BOYD
THANKS FOR YOU INFO– CAN YOU JUST SOAK THEM AND EAT THEM WET- OR IS THE SECOND PROCESS OF DRYING THEM IMPORTANT. I LIKED THEM JUST OF THE SOAK—THANKS. STESSI BOYD- TACOMA , WA
STESSI BOYD
THANKS FOR THE INFO CAN YOU EAT THEM JUST OUT OF THE SOAKING? OR DO THEY HAVE TO BE DRIED TO GET THE VALUE OF WHAT EVER THE DRYING THEM DOES. I LIKED THE TAST RIGHT OUT OF WATER. THEY WERE A LITTLE SOFTER AND NICE TO CHEW. STESSI BOYD, TACOMA, WA
STESSI BOYD
I DID TWICE AND IT WON’T GO THRU
STESSI BOYD
WHY CAN’T I SEND YOU MY COMENTS-?- STESSI BOYD, TACOMA, WASHINGTON
Daniel
Peanuts are not a nut, they are a legume, don’t soak them.
Rachel
Even as a legume, they should be soaked, shouldn’t they? We soak the other legumes, minus the salt; however, it is in this article above to soak them.
Erin
hi kimi. thanks for the time you take on this blog. commitment and sacrifice, but such a blessing! 🙂 i soaked some skin-on almonds for 7 hours the other day and dehydrated them for almost 24 hours. they definitely have a crunch, but i find myself a bit paranoid about making sure that they are totally dry. where should i store them now? fridge or room temperature? thanks kimi. hope you are having a great day. (i made your soaked ww biscuits the other day… delish!)
aemit
This is all great info.
I was wondering about drying the soaked nuts by placing them on a tray and into direct sunlight? The oven method seem very lengthy and troublesome.
Donna
Thanks for this site 🙂
My question is: Do soaked, dehydrated seeds and nuts need to be refrigerated?
Our Green Nest
Hi!
Ok, can this be done when I first buy them and then just store them dried in the frig until we’re ready to use them???? How long do they stay good for?
TU!!
Francie
If I am soaking nuts and do not use the full amount of 4 cups of nuts, do I still have to use the full amount specified above of sea salt or can that be reduced? For example, if I soak 1 cup of almonds, how much sea salt should I use? Also, if I soak 1 cup of pumpkin seeds, how much sea salt should I use? TU!
Jacob
How do you dehydrate them (before you roast them) If you don’t have any sun light (here in the cold Scandinavia) do you just leave them spread out on the kitchen table..?? Won’t moll start growing?