Raw nuts are one food that everyone seems to agree are very healthy to eat!
Whether you be a vegan, vegetarian, paleo, or someone who eats the standard American diet of burgers and fries, raw nuts are one food that all acknowledge is a good addition to the diet.
Here’s where the agreement about raw nuts ends.
Raw nuts are Seeds
While raw nuts are an extemely nutritious food, preparation is key in order to unlock maximum nutrient potential and to deactivate any substances that could be irritating to the gut.
The careful preparation to be followed is in accordance with the wisdom of Traditional Cultures. This is because raw nuts are seeds and as such, their hulls contain many enzyme inhibitors that can prevent all that wonderful nutrition from being digested thoroughly. These inhibitors can also cause digestive distress if many raw nuts are consumed. For some people, even a few raw nuts cause digestive distress.
Deactivation of these inhibitors can be accomplished through sprouting or soaking the raw nuts in salt water for a few hours and then drying in a warm (not hot) oven or dehydrator.
According to Nourishing Traditions Cookbook, soaking and drying of raw nuts mimics the careful and wise practice of the Aztecs, who soaked seeds in salt water and then dried them in the sun before grinding into flour or eating them whole.
This method is particularly helpful if you find raw nuts to be a bit irritating to your stomach or mouth. My own husband eats properly soaked/dried raw nuts with no problems whatsoever, whereas raw nuts not traditionally prepared cause him digestive issues and sometimes irritation around the mouth.
Where to Buy Quality Soaked Raw Nuts and Nut Butters
Don’t have time to soak and dry raw nuts yourself? Check out my Resources page for quality suppliers of soaked nuts and nut butters!
How to Soak/Dry Raw Nuts Yourself
In this video lesson, I demonstrate how to soak raw almonds and dry them in your oven to greatly improve nutrient absorption, reduce gastric distress, and yes – even make them taste better!
The general rule of thumb for soaking nuts is to use 1 TBL quality sea salt for every 4 cups raw, hulled nuts mixed with enough filtered water to cover. Soak 12 hours for pecans, walnuts, peanuts, 7 hours for almonds and macadamias, and no more than 4-6 for cashews (else they will get slimy).
After soaking, dry in a warm 150F oven or a dehydrator!
Sarah, The Healthy Home Economist
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{ 78 comments… read them below or add one }
Hi Sarah -
Thanks for this video. Do you ever grind your own soaked/dehydrated nuts into nut butter? I tried this recently, but was not able to get the drippy smooth consistency I love from raw almond butters purchased at the store, even with adding some additional oil.
I was also wondering about your stance on peanut butter. I get the impression this is a food consumed in your house, but I’ve heard many controversial things about peanuts over the years, even organic peanuts/peanut butter, which I’m sure you’re probably aware of. Any insight?
Thanks in advance!
Yes we eat organic roasted peanut butter … sparingly. My kids would eat it most days but we limit it to twice a week ideally. Peanuts are goitrogenic, high phytate (soaking reduces this but it’s still there), high oxalate food and shouldn’t be eaten at the levels that most American children eat it. A peanut butter sandwich every single day in the lunchbox is not my idea of a healthy lunch.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
I was disappointed to learn that almonds are also high oxalate.
Sarah what are you thoughts on peanuts being moldy or toxic. I have also heard of corn being moldy too but just wondered what you think.
this is from vivpura.com’s website.
Did you know that all traditional peanut butter, even the organic kind, is filled with aflatoxin?
This mycotoxin which is produced by a fungus is toxic to the body.
Is it important to buy organic nuts? Are they a high spray crop? We haven’t bought organic nuts yet because they are so expensive!
Thanks
I can t find a source of organic nuts especially almonds that are REALLY raw and reasonably priced, do you have any resource, the link for that in the article shows nothing under nuts.
Thank you
yousra
I buy here all of the time. Love them!
http://organicalmondsraw.com/
How would you go about drying them in a dehydrator? How long would that take, what setting, etc? Thank you!
Chana, I dry mine in a dehydrator at 105 degrees Farenheit. It still takes about 12 to 16 hours. The dehydrator circulates air so it is a bit faster. I like the dehydrator for two reasons: 1.) The lower temps make sure the wonderful enzymes in the nuts and other nutrients aren’t destroyed and 2.) your oven isn’t “out-of-service” the whole time your drying nuts.
Enzymes are not destroyed at 150F in a warm oven. Wet heat destroys enzymes at a much lower temp (118F) but dry heat is not as damaging, so 150F is ok.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
I also like the dehydrator better. I was never able to get the almonds crisp enough in my oven, no matter how long they were in. (though sunflower seeds worked better.) Not enough air circulation. I even bought a convection oven. Still soggy in the middle. I finally caved and bought an excalibur (well, after starting out with a nesco)! It’s awesome–the nuts are done in no time. 12 hours is REALLY a lot for the Ex.
I know you don’t want to recommend lots of high-fangled kitchen equipment and want to encourage people to use what they have, but this really is a time and money saver. The dehydrator uses so much less electricity than a large oven. And there is the fact that your oven is out of commission (as it were) for 12 hours or more….I’m cooking for 7 at least twice a day most days…
Thanks for your easy to understand instructions, though, Sarah. You always make it so accessible!
Hi Sarah,
I have enjoyed all of your videos. It is fun to watch your comfort level increase. You seem so at ease on camera. You look vibrant and healthy a wonderful testament to traditonal eating!
Hi Sarah, yes – my early videos are ridiculous and I look rather awkward. I guess I’ve just done so many now that I have gotten waaaaay beyond the point of caring how anyone watching thinks about how I look or what I say
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
Should nuts/seeds be eaten everyday? Or a few times a week?
I’ve been soaking and drying nuts with good results for years. I have a hard time finding reliable information on what to do with seeds however. Should the same be done? Is there reliable resource that I can use to find out more?
Nourishing Traditions Cookbook!
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
How do you store these almonds after you soak them?
Thank you for sharing this great video.
MK
I store mine in the pantry except for walnuts or brazil nuts which do better refrigerated.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
You can remove the skins after soaking by draining a cup or so at a time, and quickly squeezing the almond from it’s skin. (It’s easier if you draft the family–my kids think it’s fun!). The almonds dry even faster that way. Once they are out of the soaking water and start to dry, though, the skins seem to shrink back around the nut again, so you have to do just a small amount at a time.
I enjoy your video tutorials.
Sarah, what do you think about this post from Mark Sisson about nuts and phytic acid http://www.marksdailyapple.com/nuts-and-phytic-acid/#axzz20Eji1tUm? He says nuts contain more phytic acid than the same amount of grains or legumes. He says they should be consumed only in moderation and in isolation from other foods (i.e., as a snack). He says eating nuts with the rest of your meal can cause problems absorbing the vitamins and minerals from the other food you are eating.
I agree that nuts should be in moderation. Does Mark’s article address soaking them which reduces the phytic acid but does not eliminate it. One of the big problems I see with folks on a low carb or the GAPS Diet is excessive consumption of almond and coconut flours both of which can cause gastric problems. Another problem with eating too many nuts even if properly soaked is that they can result in too may polyunsaturated fats in the diet.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
After reading parts of the article again, Mark does mention that soaking reduces the phytic acid. He also talks about this in a separate posting http://www.marksdailyapple.com/soaking-seeds-and-nuts/#axzz20Eji1tUm. “Everything in moderation” applies to eating nuts as well! Thank you for your reply!! You are making such a difference for people, one reader at a time. We are grateful for the time that you spend on this blog.
my silly oven only goes down to 170F, does this mean I need to buy a dehydrator?
Laura,
My oven only goes down 170F too but I found online the owner’s manual which tells a way to manually set my oven so it will go up or down 35F more than what the temperature is reading. Try to find your owner’s maunal to see if you can manually change it.
Hi Sarah,
Great video as always and I loved your interview on bone broth yesterday; terrific info!
I’ve been doing the NT Crispy Nuts for about 3 years now and they are the only way to go! I found that after drying them at my oven’s lowest setting all day, by leaving them in the oven overnight with the oven off and the oven light on, it finishes drying them very well. They come out super crispy. That’s also how I do my yogurt, in the oven with just the oven light for warmth; comes out perfect. Also, what is the pan you are using? It doesn’t look like stainless steel, is it enamel? It almost looks like the broiler pan to your oven. Thanks!
Yes, it is enamel.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
Thanks for this post and video. I’ve heard about the health benefits of soaking nuts and will now soak them first. I’m assuming they should be refrigerated after?
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How do I know they are dry? Are they brittle, crack/crush easily,, etc. Sometimes when I dry them in the oven, they seem to take 24 hours or else they feel soft and appear damp.
Whatever the controversies are, all I know is that until I started soaking them, I couldn’t eat more than a few nuts before the inside of my mouth would become sore and start to swell.
There always was a bitterness to them, now, I can enjoy all I want and they have a milder, sweeter taste.
Yes, many who cannot tolerate raw nuts are DELIGHTED to find they can eat them with ease when soaked and dried as traditional cultures practiced. My husband loves nuts and can only eat them raw this way.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
I was here, poking around yesterday, to see if you had a how-to for soaking raw almonds! I should have waited a day. ha.
Anyway, I LOVE soaked/then dried almonds, I have to be careful not to eat too many in a sitting. I eat them when I crave sweets. They totally help!
Sarah, I wasn’t clear on whether a dehydrator would work or not. I have the same problem as the other lady – my over only goes down to 170 degrees. I do have a dehydrator however. Would that be “wet heat” so to speak and destroy the enzymes?
Thanks, Sarah. I have not tried soaking and drying nuts yet. I’m wondering if anyone has tried drying these in the sun? Would love to hear about that experience. Thanks!
Sally Oh\’s last post: Seed Independence
Haven’t tried it but it is a lovely idea
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
I did pecans and really enjoyed them. Then I did cashews and they looked so gross they are still sitting in the jar untouched.
Cashews should only be soaked for 6 hours.
Sarah I can get raw milk her where I live in Denmark, but I can not make butter because the cream they sell is pasteurized. Cold you help me to make the cream from raw milk, so I could make my owner butter, please.
Thanks
Iva
Just let the cream come to the top of the milk and then suck it off with a turkey baster and make butter with that. I have a video on how to make raw butter so see the video section at the top of the blog.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
I prefer unsalted nuts. Can I proceed and just nix the salt or is the salt required to properly prepare them? Thanks!
The nuts don’t taste salted after you drain the water and dry them. You do need the salt in the water to soak them properly.
Sarah, TheHealthyHomeEconomist\’s last post: Video: Raw Nuts Done Right
You can also rinse the nuts in a strainer after soaking them, which makes them even less salty.
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Why are there so many people with all of these digestive problems?
Many things can damage or cause an imbalance of the gut flora and cause digestive problems, such as antibiotics, overly processed food, consumption of sugar and refined carbs, pharmaceutical drugs, birth control pills, mercury fillings, fluoride, vaccine ingredients, exposure to other toxins, low stomach acid, and the transfer of compromised gut flora from our parents.
Sarah you said, “Enzymes are not destroyed at 150F in a warm oven. Wet heat destroys enzymes at a much lower temp (118F) but dry heat is not as damaging, so 150F is ok.”
Sarah, please tell me where you found this info. I would like to read it as I find this facinating. I have always been taught that any raw food that is heated above 115F kills
the enzymes.
Hello Sarah
I have been soaking and dehydrating nuts and seeds for snacking regularly, but find taking it “to the next level” too much for me. The “next level” being grinding into almond flour. I can not find a company that sells almond flour that has been soaked, dehydrated and then ground. From my research, it appears many people are looking for the same. Please help!
Thanks, Renee
You just have to do it yourself at least for now. Grind the almonds into flour and freeze, then you don’t have to do it very often. Can you imagine what I felt like 10+ years ago when basically nothing traditional was available where I lived including raw milk? Now, it is sooo much better. So many things are able to be purchased, but almond flour prepared properly is still one thing you gotta make yourself.
Sarah, The Healthy Home Economist\’s last post: “Wasp Spraying” An Effective Alternative to Pesticides
Traditionally in India everything from soaked or unsoaked nuts, grians, legumes, seeds, cloths to pickles etc are always dried in the sun. And as most constructions are with cement, on a cement floor with a thin cloth or plastic sheet spread, they get heat from the bottom and only takes a day or two to dry. It is also believed that once sundried insects do not reach them and hence better shelf life. Ofcourse count sme for birds, sqirrels etc
Do you have to soak Chia seeds? I have tried to soak flax seeds and dehydrate and I did it, but it was difficult. I am assuming if we have to soak chia seeds, it would be a similar “slimy” consistancy as the flax was. Do you have any tips on how to do those seeds?
No, chia seeds do not need to be soaked.
Sarah, The Healthy Home Economist\’s last post: “Wasp Spraying” An Effective Alternative to Pesticides
We prefer to also lightly salt the nuts as we lay them out for drying. We store the dried nuts in the freezer.
Ciao, Pavil
Two questions:
1. Are these soaked and dried nuts more prone to oxidization? Should they be consumed within a short period of time and/or stored in the freezer? (I use a vacuum jar sealer, is that enough?).
2. When making nut milk, should you soak the nuts first and discard the first water?
I have been soaking nuts and eating them straight out of the fresh water…for some years! MUCH nicer than dried…like fresh, juicy, ‘live’ nuts!
….Place 6 Brazils 18 almonds and 6 walnut halves in a pint or larger, mug.
Rinse well three or four times a day and leave in the cold fresh water.
Eat 2 Brazils, two walnut halves and six almonds after 24hrs and continue the same way for 3 days…then start the next batch…Easy, and delicious!
Hi, what about pumpkin seeds, should these be activated too?
Yes.
Thank you for the informative article. Yes many sources talking about nuts neglect to mention that soaking and drying is useful in reducing phytic acid. Ramiel Nagel, author of the Weston A. Price friendly book Cure Tooth Decay, has a detailed article about soaking here: http://www.westonaprice.org/food-features/living-with-phytic-acid
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How long would I soak raw sunflower seeds for?
I am also wondering how long to soak the sunflower seeds for
Soak sunflower seeds for 7 hours.
Pumpkin seeds can be soaked 7 hours or up to 24 hours.
Does soaking these nuts and drying them make them easier to eat. Almonds are very tough on my teeth and I don’t eat them because of this. I’ve broken two teeth in the last two years on certain foods and don’t want to break anymore. Both teeth had to be extracted. since I am using the fermented col liver oil and high vitamin butter oil, I hope this is not an issue in the future.
after recalibrating my oven according to the instructions in the manual the lowest setting is 170 degrees F. will that temp destroy enzymes? if so i guess i will have to buy a dehydrator. thanks.
What can be used to ferment salsa and probiotic drinks if there is no raw whey available?
I would love to make the drinks in your videos, but I don’t have access to raw whey.
You might be able to use the juice from raw sauerkraut if you can find it, say at a health food store, ideally lacto-fermented. Normal pasteurized store-bought sauerkraut is dead so don’t try to use that juice.
Otherwise maybe try the best full fat unflavored yoghurt you can find, let it sit out on the counter for a day or so, and then strain the whey off of that.
I soaked raw walnuts in salt water and had them in my oven for about 13 hours. I then left to oven door open, forgot to put them in the fridge and they ended up being in the opened oven all night. Will they still be okay to eat since walnuts should be store in the fridge?
Thanks so much!!
I have been soaking almonds often. Sometimes, after soaking, they have black spots on them that I’m sure are mold. They taste okay once the skin is off, but I don’t like to eat them. Has anyone else had experience with this? Are they bad almonds (I just bought them), or am I soaking them too long (12-24 hours)? It seems to me that this means the almonds had mold spores when I bought them, and soaking has brought them to life.
Thanks
I have experienced the exact same problem but usually eat them anyway and have not experienced any reaction to it. It’s possible that the nuts are old (i.e. have been sitting on the store shelf for a while) and like you mentioned have mild spores on them. My curiosity prompted me to do further research on the toxicity of moldy almonds and have concluded that it is not lethal or carcinogenic as, say, aflatoxin in peanuts.
I noticed your lovely kitchen has an electric stove.
Do you prefer electric over a gas stove?
I am starting out – fixing my diet !
I heard you talk about how consuming too much peanut butter can inhibit absorption of other nutrients on the Healthy Mouth Summit. How much is too much and what about other nut butters?
Sarah,
I’m wondering about the whole California Raw Almonds thing – since it is nearly impossible to find truly raw, unpasteurized almonds (all are gassed or steamed or blanched), can this method of soaking and drying still be used on those almonds? I’m having a devil of a time trying to find truly raw almonds but want to be soaking and drying them to reduce the phytic acid. Also, does soaking and drying them reduce the oxalic acid as well? Thank you!
Nourished for Free:
I’ve done some research in this area and can answer part of your question. It IS possible to find truly raw, unpasteurized, organic, U.S. almonds but not in stores; you have to buy them directly from the CA farmers who grow them. Many have been put out of business by this onerous law, but there are some wonderful ones remaining who are definitely worth supporting. They’re restricted in how many they can ship in a given period, so you won’t find them in stores. Look online and in the comments above.
You can learn the background and any updates regarding the law here:
http://www.ActionForAlmonds.org
Apparently a US Court of Appeals decision is expected in the spring.
As for oxalic acid in almonds, sadly it cannot be neutralized to any significant degree by soaking and dehydrating. Oxalic acid is different from phytic acid in this way and also in how it affects the body for people who don’t have the oxalobacter formigenes bacteria necessary to excrete it from the body. For many people oxalic acid does not present a problem but for others it does. I’ve learned much about oxalates from places such as:
http://www.lowoxalate.info (website)
http://health.groups.yahoo.com/group/Trying_Low_Oxalates/ (Yahoo group)
http://www.lovingourguts.com/2011/12/what-are-oxalates.html (blog)
http://lowoxalateinfo.com (blog)
http://www.westonaprice.org/food-features/the-role-of-oxalates-in-autism-and-chronic-disorders (article)
Sarah-
I can eat soaked and dehydrated nuts, however I get a terrible jaw and neck ache when I eat nuts right out of the bag.
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How long should hazelnuts be soaked? Is it the same as almond? Thanks.
Should the hazelnuts have their skins peeled of? How were hazelnuts prepared by traditional people?
Sarah,
Back in July Pat posted the following “Sarah, please tell me where you found this info. I would like to read it as I find this facinating. I have always been taught that any raw food that is heated above 115F kills the enzymes”
You never replied and I also am interested where you found this info.
Dan
Hi there – I have been soaking my nuts, but hadn’t yet heard of doing it in salt water. I see that before you dry them, you don’t rinse them. I thought that was a must. I make my own almond milk, do I need to dry them first? Thank you.
Hi Sarah,
I see a few questions about mold and aflatoxin in peanuts, but no response. I would love your thoughts on this and to know if you have any good source to buy peanuts to avoid this.
Thanks
I don’t know if you’ve ever heard of Organic Raw Jungle Peanuts before, but they have very little aflatoxins if any at all. Try Znaturalfoods.com or Nuts.com. I hope this helps.
What about Hazelnuts? How long do you process them? you have not mentioned this particular nut above.
thanks
In order for a seed to germinate, it has to take in water. If the SALT concentration is too high around the seed, it will actually prevent germination by keeping water from it. If it does take in the salt water, once it sprouts, it will immediately DIE. The water evaporates from the sprout and leaves the salt behind drying it out and KILLING it.
So please can someone tell me why on earth it is nescessary to soak nuts in SALT water? Does the rain water the gardens of the earth with salt water? No. I mean the nutrient content increases a thousand fold in SPROUTED nuts especially if you just soak them in freshly changed UNSALTED water for two days, after this they are sweet/milky and have a little white tip on the end. I personally take the skins off before I eat them which makes them easier to digest, and I assume it is the skins which are left with most of the anti-nutrients, oxalic acid, etc. Soaking is the same deal with legumes. Also, the best nuts and legumes for sprouting are FRESHLY dried ones because they sprout the quickest and have generally lower amounts of natural anti-nutrients (nature’s preservatives). For example dried kidney beans turn rock hard, the longer they are stored to protect them against bugs or rancidity.
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