Superfood Spotlight: Sprouted Nuts and Seeds

What Are Sprouted Nuts?

Sprouted nuts are raw nuts that have been soaked in water and allowed to germinate, or "sprout," before being dried and consumed. The term "sprouted" can be confusing because you don't actually see a sprout coming out of the nut, but the soaking process enhances their nutritional profile by increasing the availability of vitamins and minerals, as well as breaking down enzyme inhibitors (like phytic acid) that can hinder digestion. Sprouting also improves the flavor and texture of the nuts, making them crunchier and more delicious. I personally love the taste and texture of sprouted nuts better than non-sprouted. My husband does as well. He was never a fan of raw almonds because of the texture but loves the crunchy texture of sprouted almonds. I used to avoid eating walnuts because they irritated my mouth, but sprouted walnuts don't do that. A lot of people avoid nuts because they cause digestion issues, and that can be eliminated for some by sprouting them first.

The Benefits of Sprouted Nuts and Seeds:

• Increased Nutrient Availability: Sprouting activates enzymes that break down complex compounds, making vitamins and minerals more bioavailable. This means that nutrients such as B vitamins, vitamin C, and minerals like magnesium and zinc are more easily absorbed by the body.

• Higher Antioxidant Levels: The sprouting process increases the levels of antioxidants in nuts, which help combat oxidative stress and reduce inflammation.

• Improved Protein Quality: Sprouting can enhance the amino acid profile of nuts, making the proteins more complete and easier for the body to utilize.

• Enhanced Healthy Fats: The sprouting process can also improve the quality of fats in nuts, making them more beneficial for heart health.

• Enhanced Fiber Content: Sprouted nuts often have higher fiber content compared to their unsprouted counterparts. The fiber in sprouted nuts acts as a prebiotic, feeding the beneficial bacteria in the gut, which means a healthier gut microbiome!

  
  

Reduction of Anti-Nutrients:

Anti-nutrients are naturally occurring compounds found in many plant foods, including nuts, that can hinder the absorption of essential nutrients. Sprouting significantly reduces the levels of these anti-nutrients:

• Phytic Acid: This compound can bind minerals like iron, zinc, and calcium, making them less available for absorption. Sprouting reduces phytic acid levels, thereby increasing mineral bioavailability.

• Tannins: Found in various nuts (like walnuts), tannins can inhibit protein digestion and nutrient absorption. Sprouting helps to lower tannin levels, improving overall nutrient uptake. This is why I tolerate walnuts better after sprouting!

• Oxalates: These compounds can interfere with calcium absorption. Sprouting can help reduce oxalate content, making calcium more accessible.

  

  One of my favorite sprouted seeds is Styrian pumpkin seeds. Styrian pumpkin seeds grow without a shell inside heirloom varieties of pumpkins in the Styrian region of Austria. They are loaded with antioxidants, vitamins, and nutrients (even more so than regular pumpkin seeds), and I love the flavor and crunch they add to my yogurt bowls and salads. I eat them daily!

  
  

Can You Make Sprouted Nuts At Home?

Yes...Making sprouted nuts at home is easy!

Sprouted Nuts or Seeds

Ingredients:

• 4 Cups Organic Raw Walnuts, Pecans, Almonds or Pumpkin or Sunflower Seeds

• 2 Tablespoons Sea Salt

• Filtered Water

Soak & Dehydrate:

• Soak nuts in water with salt for 7-12 hours in the refrigerator

• Drain nuts in a colander

• Dry the nuts thoroughly in the oven or a dehydrator

Oven Method:

• Set the oven to the lowest setting - mine is 150 degrees

• Spread the nuts in an even layer on a cookie sheet lined with parchment paper

• Dry the nuts in the oven for 12 hours.

Dehydrator Method:

• Spread nuts evenly on the dehydrator trays so they are not overlapping much.

• Dry the nuts in the dehydrator at about 105-150 degrees for 12-24 hours.

Storage:

• Taste the nuts to make sure they are fully dry because if there is any moisture left they will get moldy

• Store nuts in an airtight container in a cool dark place or in the fridge

Don't want to deal with sprouting your own nuts? I don't! I buy all of my sprouted nuts and seeds from Lark Ellen Farms. I keep my pantry stocked with all of their different varieties. I really love their Sprouted Grain Free Granola! You can also find their products on Amazon. Many companies are making sprouted nuts now, and you can find them at Sprouts, Whole Foods, and on Amazon.

My Pantry!

With all the health benefits of sprouted nuts, I try to incorporate them into my diet on a daily basis. I have them on their own for a snack or as a toping for yogurt bowls, chia seed bowls, or salads. I incorporate them into baked goods like my Baked Banana Oatmeal Cups, or use them to make my Homemade Granola.

Disclaimer

This post is not sponsored by Lark Ellen Farms, I am just a big fan of their products and really like the company! These opinions are my own.