I am a big fan of nuts & seeds (perhaps you are too!). They are potent foods packed with nutrients. It's amazing to consider that so many of these energy nuggets carry the potential to turn into very large trees. From hazel and Brazil nuts to piñon pine and green pumpkin seeds, our earth and kitchens are blessed with a wide array of choices.
Join me in the kitchen today where I share with you a simple, yet important technique for making nuts and seeds more tasty, and more digestible / more bioavailable. In this new lesson I take you step by step through this master recipe.
Of course we can eat nuts & seeds straight, as crunchy, hearty snacks, or use them in sweet or savory dishes. They are instrumental in creating savory spreads such as Wild Green Pesto and Tapenade. They add flavor and texture to dressings, marinated salads and grain dishes. Additionally, nuts and seeds form the basis for many cookie and pastry recipes featured in my book Foraging & Feasting.
While most nuts and seeds can be eaten raw or roasted, it's a good idea to prepare them by soaking (as shown in this video lesson) or sprouting them first. This helps to unlock their nutrients while also neutralizing enzyme inhibitors and other irritants, thereby reducing digestive upset often caused by eating unsoaked nuts and seeds.
Ideally, begin with whole raw nuts and seeds, organic if possible, then follow the simple directions inside this video lesson and in the text below. I suggest soaking and drying large amounts at one time; I often do 10 pounds so I can have prepared nuts and seeds on hand and need only soak and dry every 4–6 months.
To Soak Raw Nuts and Seeds Use:
4 cups raw nuts or seeds , 6 cups warm water, and 1 tablespoon sea salt
Or
1 pound raw nuts or seeds, 5 cups water, and 2½ teaspoons sea salt
Or
For any amount of raw nuts or seeds, place them in bowl or wide-mouth jar, add water to reach at least 3 inches above nut or seed level, and add ¾ teaspoon of sea salt per cup of nut or seed.
1. To soak: combine nuts or seeds with warm water and sea salt in a glass or ceramic bowl or wide-mouth jar, then cover. Leave the mixture out at room temperature for a minimum of 7 hours and for up to 24 hours. The exception is cashews, which should be soaked for 6 hours but no more, otherwise they begin to rot. If soaking other nuts for longer than 7 hours, check them periodically for signs of fermentation. If they begin to ferment, immediately proceed to draining (see next step).
2. To drain: place strainer in sink and pour nuts or seeds and salty water into it. Run fresh cold water through the nuts/seeds to rinse them, and then drain again. At this point you can eat them moist (I like to snack on them this way, but for many recipes, they need to be dry), store them in the refrigerator for a couple of days until ready for use, or dry them as detailed in step 3.
3. To dry: spread drained nuts or seeds thinly on dehydrator racks and place in dehydrator set at 135ºF, or spread thinly on baking trays and place in oven set on lowest temperature until fully dry and crisp. Eat right away or store in a tightly covered container in the freezer.
Wishing you healthful tastiness in your kitchens and bellies.
In gratitude,
Dina