Culinary Wellness 102
Preparation
For every food around there is a way to prepare it for optimal nutrient density. We could write multiple encyclopedias on these methods but for today let’s just focus on a few. Many people in this society are “snackers” so let’s dive in with nuts and seeds because they are easy to grab as a quick snack.
Nuts and seeds are full of nutrition such as dietary fiber, protein, fats, vitamins, minerals, and even antioxidants (Nutritional Therapy Association [NTA], 2020). They are a powerhouse snack that can help curb sugar cravings! Choose organic and locally grown nuts and seeds whenever possible. A great place to look for these at a better rate than a specialty health store would be a local farmer’s market. They also may have suggestions and ideas on how to obtain organic on a budget. Just another nifty reason to get to know your local farmers!
Some of the most effective ways to prepare nuts and seeds for optimal nutrient density is to blanch, soak, roast, and sprout them (NTA, 2020). One thing I have taken to as of late is soaking my nuts and sprouting my seeds. This allows you to buy quality local organic nuts without the fillers or plastic packaging and make them nutrient dense snacks yourself. This also affords you the flexibility of flavoring them in any way you desire. Sweet & salty are a family favorite or elevate that tongue by using a dash of cayenne pepper (if tolerable of course).
Let’s quickly touch on pros and cons of soaking. Pros: shorter cooking time, reduces phytate in foods aiding in digestion and making the minerals more bioavailable (more easily absorbed in the body) (NTA, 2020). Cons: this method takes proper planning and some time. What to soak: most seeds, nuts, grains, and pulses; “whole grain flours can also be soaked by mixing them with the liquid portion of the recipe in advance, covering them tightly, and allowing them to sit at room temperature overnight or up to 12 hours” (NTA, 2020).
So, is this whole thing possible without fancy equipment? Yes of course! Follow these simple instructions according to the Nutritional Therapy Association (2020):
Cover your pre-measured nuts with 1 ½ times their volume with water. Examples: 1 cup of nuts needs 1 ½ cups of hot water, 2 cups of nuts need 3 cups of hot water. For a little extra flavor feel free to add ½-1 teaspoon organic sea salt. Cover the bowl and place it in a warm spot (usually kitchen near an on oven, etc.). Allow the nuts to soak for at least 3 hours and up to 14 hours. With less time for small nuts and cashews (3-5 hours) and more time for large nuts (up to 14 hours).
When soaking time is up, drain the nuts in a mesh cloth or sieve. Feel free to eat them right away, however I find them to be a bit soggy and mushy so I go a step farther and roast with lots of herbs and flavors. To roast them you want to dehydrate the nuts in your oven for between 12-24 hours, or until crisp. Oven temperatures and time will vary by what nut you are dehydrating. If you have fancy equipment, such as a food dehydrator, follow your dehydrator’s manual for temp and time.
Seems easy enough when properly planned for right!? They taste delicious after dehydrating, allow lots of taste palate customization, and you develop a greater appreciation and connection for the food you are eating. Stay tuned for our “Nutrient Dense Kitchen 101” blogpost where we will dive into sprouting!
…to our 3rd and final post in this series, Culinary Wellness 103. We talk cookware & food storage as well as give a few examples that won’t break your bank!
