Crispy Nuts
How to make our nuts healthier and better for our gut
Truth - at one point in my life I ate so many nuts I was probably more squirrel than human! We were still living in the "fat is bad for you" years, so nuts were automatically off the list. Then, when I transitioned to a lower carb approach in my diet and needed a snack, nuts were an obvious choice. I added them in, realized how much I loved them - and made up for lost time!
A few years later, I had an inflamed GI tract, hormones were all over the place, and I had serious inflammation throughout my body.
I don't think nuts were the cause all of these symptoms, but I do think that eating them in the conventionally prepared way contributed not only to my gut being inflamed, but also to my body’s ability to hold on to my minerals and vitamins. What I discovered in my health studies, was that there was a better way to prepare them – a way our ancestors knew, that made them more easily digestible, easier on the gut, and more nutrient dense instead of nutrient leaching.
Nuts have what are called enzyme inhibitors. This was by design to ensure the survival of the nut and not to be eaten by predators. Animals that feed on nuts, like squirrels, have special enzymes in their gut - we do not - that make it easier for them to eat!
When we properly prepare them to eat, by soaking them, we remove these inhibitors, making them more digestible. It also allows our body to absorb their inherent nutrition and makes them taste better!
A few other things to note:
Nuts bought in the store, are rarely soaked and are usually roasted in canola and vegetable oils, which have their own health disruptions.
I do these in big batches on my meal prep day. I usually spread two different types of nuts, like pecans and almonds, on separate trays. This cuts down on how often I have to do this and ensures I always have a good supply for snacking, road trips, and cooking.
Most nuts soak for eight hours or overnight with the exception of cashews, that soak for three to four hours. Any longer will make them turn slimy. Brazil nuts, chia seeds, and flax seeds don't need to be soaked.
These nuts taste better than raw or regular store-bought nuts. They're sweeter and have a crispier texture and they're gut friendly and more nutritious.
Eat all nuts in moderation - a handful a day or every few days. We often hear that nuts, like walnuts and flax, are a great source of Omega-3’s - and while that has some truth, plant-based Omega-3’s must be converted by our bodies from ALA (Alpha Lipoic Acid) to the more usable form of EPA or DHA. Most often that conversion is low. If we aren't able to make the correct conversion over - it can lead to more inflammation, no matter if the nuts were soaked or not! Enjoy these, keeping in mind that eating them in high amounts regularly, should be reserved for the squirrels!
Photography by Beth Morgan
Crispy Activated Nuts
Ingredients
Instructions
- Place your nuts or seeds in a large mixing bowl
- Add 1 tbs of good salt
- Fill your bowl with enough filtered water to cover the nuts or seeds
- Mix together, then let sit over night, covered with a large glass plate or towel
- Nuts and seeds vary on soaking times - but most soak for 8 hours - exceptions to this are cashews at 4 hours only - any longer and they will be mushy
- Once soaked, rinse with water through a fine mesh strainer then transfer to a parchment lined baking sheet. Toss with a little Himalayan salt, if desired and place in the oven
- Ideally you want your oven to be set at 120 - 150 degrees F (or at least the lowest heat setting your oven will allow) If you have a dehydrator, you should use it
- Toss several times for even heat exposure - allow to cook till they are crispy again - this will vary, but usually takes anywhere from 12- 15 hours depending on your oven and the nut you used. The more you do it - the easier it will be for you to gauge times
Nutrition Facts
Calories
340.19Fat
27.67 gSat. Fat
3.63 gCarbs
4.76 gFiber
5.44 gNet carbs
0 gSugar
0.91 gProtein
13.15 gSodium
582.36 mgCholesterol
0 mg
Hello! I’m Germaine Benoit! Founder & Owner of Nourished + Empowered!
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