Unlocking Nutritional Potential: The Benefits of Soaking Nuts and Seeds
In a raw food lifestyle, many of us turn to nuts and seeds as a reliable source of essential nutrients. These tiny edibles are well-regarded for their beneficial fat content, proteins, fibres, and a host of minerals and vitamins. However, despite their nutritional content, nuts and seeds also possess natural substances that can impede the body's ability to fully engage with their nutrition.
The solution?
A surprisingly simple technique: soaking.
Soaking has transformative potential which leads even more healthful eating habits.
Understanding the Need for Soaking
The presence of phytic acid and enzyme inhibitors within nuts and seeds while inherently designed to protect the nut or seed until it germinates, serve as an obstacle when we consume them. Phytic acid binds minerals such as iron, zinc, and calcium, slowing or blocking their absorption during digestion. Likewise, enzyme inhibitors can act as digestive irritants, making it harder for some individuals to process these foods comfortably and efficiently.
Choosing to soak your favourite nuts and seeds enables a natural neutralisation process. The water acts as a medium of activation, signalling to the nuts and seeds that it's time to awaken from their dormancy and deactivate the compounds that would otherwise stubbornly lock away their nutritional wealth. It's a practice as old as time, observed by our ancestors, who intuitively leveraged soaking to make seeds, grains, and legumes more agreeable to the human constitution. This applies to animals too which is why you may see woodland creatures nibbling at nuts and seeds after the rain.
The Soaking Process
Begin by selecting a variety of nuts or seeds, opting for raw, unsalted ones. Place your choice into separate bowls as they require separate soaking times. Cover each with water, keeping in mind that they will expand as they soak. A good pinch of Himalayan pink salt can also be added, encouraging the deactivation of the enzyme inhibitors.
The soaking time is crucial and varies between different types of nuts and seeds. Most require several hours of soaking, though some may benefit from a longer period, often overnight. Almonds, for example, do well with an 8-hour soak, while cashews are content after 2-6 hours. Once the soaking time is up, rinse and drain them well to wash away the phytic acid and enzyme inhibitors leached into the soaking water.
Culinary and Health Benefits
The benefits of soaking extend beyond improved nutrient absorption and digestibility. The process also leads to a softer texture that can add creaminess and body to various dishes. Soaked nuts become the perfect base for creating rich, dairy-free milks, luxurious spreads, and smooth sauces. They can also be gently dried in a low-temperature oven or dehydrator to restore crunchiness while retaining their activated state for longer storage.
From a health standpoint, consuming soaked nuts and seeds may reduce digestive discomfort such as bloating. It can also enhance the overall sensory experience, as certain astringent or bitter flavours are mellowed through soaking, revealing the true, subtle flavours of these ingredients.
Soaking makes nuts easier to digest but also elevates the taste and texture of your favourite nut and seed dishes. This practice champions both gastronomy and nutrition, offering a small shift in preparation that can make a significant difference in how your body receives and benefits from nuts and seeds.
It's a small act of preparation with a big impact on your journey toward a more conscious and healthful way of life.