Guide to Sprouting Nuts for Health Enthusiasts and Home Cooks

Creating a healthier lifestyle through mindful eating is a goal for many health enthusiasts and home cooks. One way to boost the nutritional value of your diet is by sprouting nuts. This simple process not only enhances the flavor and texture of nuts but also makes them easier to digest and more nutritious. In this guide, we'll take you through the benefits of sprouting nuts and provide step-by-step instructions for sprouting various types of nuts, including almonds, cashews, pepitas, and walnuts. Make sure to start with raw, unroasted nuts or legumes. 

Why Sprout Nuts?

Nuts are a powerhouse of nutrients, but they also contain phytic acid or phytates, which can bind to essential minerals like zinc and iron, preventing your body from absorbing them. Although phytic acid is a naturally occurring chemical found in nuts, seeds, and whole-grain cereals and has some antioxidant properties, it can also be an anti-nutrient that reduces mineral bioavailability and impairs digestion when nuts, seeds and grains are too high a portion of one's diet. Not to mention the other problems of a high simple carbohydrate diet that contains grains with increasingly greater quantities of contamination from toxins like pesticides and mold. Sporuting and soaking can also reduce these toxins as well. 

Benefits of Sprouting Nuts

1. Reduces Phytic Acid:

Sprouting nuts significantly reduces their phytic acid content, making it easier for your body to absorb essential minerals.

2. Enhances Digestibility:

Sprouting starts the germination process, breaking down complex starches and proteins, which makes nuts easier to digest.

3. Improves Nutrient Absorption:

By reducing anti-nutrients like phytic acid, sprouting enhances the bioavailability of minerals such as iron, zinc, and calcium.

4. Boosts Flavor and Texture:

Sprouting enhances the natural flavor and gives nuts a pleasant crunch, making them more enjoyable to eat.

How to Sprout Different Types of Nuts

1. Almonds

Ingredients:

• 1 cup raw almonds
• Water

Instructions:

1. Rinse: Rinse almonds thoroughly under cold water to remove any dust or debris.
2. Soak: Place the almonds in a bowl and cover them with water. Ensure they are fully submerged. Leave them to soak overnight (12-14 hours).
3. Drain and Rinse: Drain the soaking water and rinse the almonds under cold water.
4. Sprout: Spread the almonds on a clean towel and allow them to dry or place them in a dehydrator at a low temperature (115°F) for 12-24 hours until they are completely dry and crisp.
5. Store: Store sprouted almonds in an airtight container in the refrigerator.

2. Cashews

Ingredients:

• 1 cup raw cashews
• Water

Instructions:

1. Rinse: Rinse cashews thoroughly under cold water.
2. Soak: Place the cashews in a bowl and cover them with water. Allow them to soak for 3-5 hours (cashews have a shorter soak time due to their softer texture).
3. Drain and Rinse: Drain the soaking water and rinse the cashews under cold water.
4. Sprout: Spread the cashews on a clean towel and allow them to dry or place them in a dehydrator at a low temperature (115°F) for 12-24 hours until they are completely dry and crisp.
5. Store: Store sprouted cashews in an airtight container in the refrigerator.

3. Pepitas (Pumpkin Seeds)

Ingredients:

• 1 cup raw pepitas
• Water

Instructions:

1. Rinse: Rinse pepitas thoroughly under cold water.
2. Soak: Place the pepitas in a bowl and cover them with water. Allow them to soak for 8-10 hours.
3. Drain and Rinse: Drain the soaking water and rinse the pepitas under cold water.
4. Sprout: Spread the pepitas on a clean towel and allow them to dry or place them in a dehydrator at a low temperature (115°F) for 12-24 hours until they are completely dry and crisp.
5. Store: Store sprouted pepitas in an airtight container in the refrigerator.

4. Walnuts

Ingredients:

• 1 cup raw walnuts
• Water

Instructions:

1. Rinse: Rinse walnuts thoroughly under cold water.
2. Soak: Place the walnuts in a bowl and cover them with water. Allow them to soak for 8-10 hours.
3. Drain and Rinse: Drain the soaking water and rinse the walnuts under cold water.
4. Sprout: Spread the walnuts on a clean towel and allow them to dry or place them in a dehydrator at a low temperature (115°F) for 12-24 hours until they are completely dry and crisp.
5. Store: Store sprouted walnuts in an airtight container in the refrigerator.

Conclusion

Sprouting nuts is a simple yet effective way to enhance their nutritional value and make them easier to digest. By reducing phytic acid, sprouted nuts offer increased mineral absorption and improved digestion, making them a valuable addition to any health-conscious diet.

Don't want to sprout your own? Many great brands exist now carrying sprouted, grain, legumes and nuts, such as Living Nutz, which has hard to find sprouted pumpking seeds, pistacios, cashews and macademia nuts, we well as raw nuts for your own sprouting.