Fermentation of nuts and seeds
A source of healthy fats and protein, fermented nuts and seeds improve digestion and nutrient absorption. They have a rich flavor and a crunchy texture, making them perfect for snacks.
Fermenting nuts and seeds is a simple process that can enhance their nutritional value and digestibility.
For example, phosphorus absorption can increase up to 90% after fermentation.
Choosing Nuts and Seeds
First, select the nuts or seeds (1 cup) you want to ferment.
Almonds, walnuts, sunflower seeds, or pumpkin seeds are good options.
Preparation
Before starting the process, prepare them: rinse the nuts and seeds thoroughly to remove any impurities.
Then soak the nuts and seeds in water (enough to fully cover them) with the addition of sea salt (1 teaspoon) for 7-12 hours.
This will help neutralize phytic acid, which can hinder mineral absorption.
After soaking, rinse them thoroughly again.
Fermentation Process
Now prepare a brine that will aid in fermentation.
Water (2 cups) should be at room temperature. Add 1-2 tablespoons of salt and mix thoroughly until the salt is completely dissolved.
Combine the brine with the nuts or seeds, ensuring they are fully covered.
Transfer the mixture to a fermentation jar, leaving some headspace at the top. Close the jar with a lid, but not too tightly, as gases produced during fermentation need to escape.
Leave the jar in a warm place for 24-48 hours for fermentation. The time may vary depending on the temperature and desired level of fermentation.
After fermentation is complete, drain the nuts or seeds and, if necessary, rinse them again.
You can use them immediately or store them in the refrigerator.
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