How can I make nuts and seeds more nutritious?

Nuts and seeds, much like beans, contain anti-nutrients. In some cases, for example with flaxseeds, the levels of these anti-nutrients are so low that you really don't need to worry about it or do anything special. In these cases, eating the seed or nut raw is fine.

In other cases, with the larger nuts such as cashews and almonds, for example, these anti-nutrients really should be neutralized before consuming them. One way of neutralizing anti-nutrients in nuts or seeds is to slow roast them. You can do this on a baking sheet in your oven at 200 degrees or by putting them dry (without oil or water) in a frying pan on low heat, shaking the pan often so that they don't burn.

This certainly enhances their flavor significantly and has the handy nutritional benefit of neutralizing phytic acid (an anti-nutrient). This is the speediest way to deal with the anti-nutrients, but you're also reducing the nutritional value of the nut, damaging delicate enzymes and potentially damaging those unstable fatty acids. There is a slightly more time-consuming approach that requires a little forethought and advanced planning.

First, soak your nuts or seeds in filtered water overnight. Then, dry them on a baking sheet at the lowest temperature in your oven, ideally under 125 degrees. Even better, use a dehydrator to do this, as most ovens don't go below 170 degrees.

This method has the benefit of neutralizing the enzyme inhibitors and actually waking up the enzymes themselves, making the nuts or seeds "living" foods and much more easily digested and used by our bodies. You can also soak the nuts overnight and then drain and rinse them, eating them without drying (expect the nuts to be softer than what you're used to). Stored in the refrigerator, these last up to a week.

I like my almonds this way, but some folks find the taste of soaked almonds a little weird and prefer to have them dried. The most important thing is that you buy nuts raw and then do whatever you're going to do to them yourself (soak or roast). If none of these techniques is possible, then eat them raw.

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