Soaking Nuts and Seeds
Have you heard of the nutrient bioavailability of food? Essentially, not all nutrients in the foods we eat are available to absorb in the gut. For example, on paper, nuts and seeds have considerable magnesium, zinc and other minerals. However, anti-nutrients such as phytic-acid bind to the minerals, making them less available for the body to absorb as nutrition.
Traditional cultures understood this and adopted certain food preparation methods such as soaking and spouting to break down anti-nutrients and make the nutrition more bioavailable and easier to digest. Grains, legumes and nuts and seeds were traditionally prepared in this way.
Typically on weekends I soak and dehydrate nuts and seeds for my upcoming week. The actual time spent is minimal, but does require planning a bit ahead.
Ingredients:
2-4 cups raw organic pumpkin seeds —- I get mine in the refrigerated section of Natural Grocers
Filtered or spring water
Pinch of salt
Instructions:
Soaking
In a large bowl, add the raw organic pumpkin seeds, cover with water and add a pinch of salt.
Allow to sit for at least 8 hours or overnight.
Rinse and strain through a colander.
Dehydrating
Using either a baking sheet pans or cast iron skillets (I line mine with parchment paper that I reuse), spread out the seeds in a thin layer.
Place in the oven at the lowest temperature and allow to dehydrate overnight until they become dry and crispy —- 8-12 hrs.
Enjoy as a snack, topping for soups or for seed cycling.
You can use crispy pumpkin seeds to make this recipe here.
Use the same method to make crispy almonds and then Homemade Almond Butter!
Enjoy!
Dr. Jane Litsey