By Hilary Boynton

Author Sally Fallon Morell explains in her book Nourishing Traditions that nuts and seeds are best when soaked and dehydrated. She calls them “crispy nuts.” 

Nuts, grains, beans, and seeds have phytic acid and enzyme inhibitors known as “anti-nutrients.” A diet heavy in these anti-nutrients can cause digestive irritation as well as nutrient deficiencies.

Phytic acid binds to minerals and blocks the absorption of many key nutrients in the body. Enzyme inhibitors bind to enzymes and decrease their activity. Enzyme inhibitors and phytates are nature’s defense mechanism protecting nuts, seeds, grains, and legumes, allowing them to survive until they are in their optimal sprouting conditions and can become a plant.

When we soak nuts and seeds, we are essentially creating the optimal moist environment that nature intended and allowing them to germinate. Starting this germination process and neutralizing the enzyme inhibitors and phytic acid makes them easier on our digestive systems and allows us to better absorb the nutrients.

Traditional cultures went to great lengths to make their nuts, seeds, grains, and legumes more digestible. 

Sprouted Seeds

1. Place ½ to 1 cup raw seeds in a clean quart-sized mason jar and cover 2 inches above the top with filtered water. 
2. Cover the jar with cheesecloth and a rubber band, and let it sit overnight for 10 hours in a cool place. 
3. Drain the seeds, rinse, and drain again; replace the cheesecloth, then invert the jar and position it at an angle in a Pyrex measuring cup or bowl. This will allow air to circulate and water to continue draining. 
4. Rinse the seeds every 12 hours and repeat the process until sprouting begins—about 2 days. 
5. Dump the sprouted seeds onto a plate or cookie sheet and let them dry completely. Then put them back into a clean, dry jar, cap it, and store in the fridge.           

Crispy Nuts

1. Place 4 cups raw nuts in a large jar or glass bowl. 
2. Cover with warm filtered water.
3. Gently stir in some sea salt (use the measuring table on page 45). 
4. Soak for 7 hours. 
5. Strain, rinse, and place in a dehydrator or oven at no more than 150°F for 24 hours, or until crisp. 
6. Store all nuts in an airtight container in the fridge or freezer for up to 6 months.

Note: Cashews are not truly raw since they’re heated to 350°F while still in their shell to neutralize a toxic oil called cardol before they go to market. Therefore, it’s not necessary to dehydrate them after soaking, but roasting will make them the tastiest. Follow the regular soaking instructions (soak for no longer than 6 hours), then spread them out on a cookie sheet. Roast in the oven at 200 to 250°F for 12 hours for optimal flavor and crunch.

Nut Milk

1. In a blender or Vitamix, place 1 cup crispy nuts and 4 cups fresh filtered water.
2. Blend for 30 seconds to a minute. Strain the milk into your pitcher through a sieve or nut milk bag. 
3. Gently press down on the solids or squeeze the bag to release all of the milk. 
4. Add spices or sweeteners as you wish. 
5. Store in the fridge for 2 to 3 days.

Nut Flour

1. Place 4 cups crispy nuts in a food processor or Vitamix. 
2. Process until a flour-like consistency is achieved. Watch carefully, as the mixture will quickly turn to nut butter if you let it go too long! 
3. Store in a dark airtight container in the fridge for up to 3 months or freeze for up to 6 months.

Nut Butter

1. Place 4 cups crispy nuts in your food processor. Blend for a good 5 minutes, scraping down the sides as necessary. 
2. Add a generous pinch of sea salt and about 1 to 2 tablespoons coconut oil. 
3. For a sweeter nut butter, add a tablespoon of raw honey. 
4. Scrape the nut butter into a jar, cap, and store in the fridge.

Nut Crackers

1. Place 2 cups sprouted and finely ground nuts in your food processor. 
2. Add ½ teaspoon salt, ¼ teaspoon garlic powder, 2 tablespoons fresh herbs (or 1 tablespoon dried), 1 to 2 tablespoons coconut oil, 1 egg (or 1 flax or chia egg; see the note below), and ½ cup raw Parmesan cheese (optional). 
3. Blend all the dry ingredients together; add in the wet ingredients and blend again. 
4. Mold into a ball and place in the fridge for 20 minutes.
5. Using a cutting board, or two pieces of parchment paper, roll out the dough to a thickness of ? inch. 
6. Cut with a knife in your desired shapes. 
7. Place on a nonstick sheet in your dehydrator at 145°F for 12 hours. 
8. Flip and dehydrate for another 12 hours. 
9. If you don’t have a dehydrator, place in your oven on the lowest setting for about 1 hour or until crisp, flipping halfway through. 
10. Store in an airtight container in the fridge.

Note: To make a flax or chia egg, combine 1 tablespoon of ground flax or chia seeds with 3 tablespoons of water and let stand for 5 minutes.

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Hilary Boynton, a certified holistic health counselor, received a BA in psychology from the University of Virginia and trained at the Institute for Integrative Nutrition. Mary Giordano Brackett is a whole-foods advocate and a creative visionary based in Boston, Massachusetts.

Well Being Journal adapted this excerpt from Hilary Boynton and Mary G Brackett’s book The Heal Your Gut Cookbook (Chelsea Green, 2016) and is reprinted with permission from the publisher.     

Salt measurements for soaking nuts (4 cups nuts):

Pecans: 2 teaspoons
Walnuts: 2 teaspoons
Peanuts: 1 tablespoon
Pine nuts: 1 tablespoon
Almonds: 1 tablespoon
Macadamias: 1 tablespoon
Hazelnuts: 1 tablespoon
Cashews: 1 tablespoon
Pumpkin seeds: 2 tablespoons
Sunflower seeds: 2 tablespoons
Pistachios: No soaking required!