If you haven’t thought about it before, you might consider roasting your own nuts and seeds at home because store-bought nuts and seeds are typically coated with oil. When you make them at home you can skip the oil and dry roast them instead.
Nuts are a powerhouse of nutrition. Studies have shown that if you eat 1-2 servings of nuts per day you are “less likely to die of cancer, heart disease, and respiratory disease” according to a report in the New England Journal of Medicine. Individuals who ate nuts daily were 20 percent less likely to have died during the course of the study than those who avoided nuts. Now that’s a great endorsement!
Nuts are an amazing source of healthy fats, nutrients, fiber and vitamins, such as vitamin E, and a handy snack. The recommended serving of nuts is about one ounce per day.
Raw vs. Roasted Nuts and Seeds
Roasting nuts can damage their polyunsaturated fats, but the heart-healthy monounsaturated fats are kept intact. Otherwise, there’s not much nutritional difference between raw and roasted. The problem with store-bought roasted nuts and seeds, however, as I mentioned above, is that they’re usually coated in vegetable oil and salted.
For some people, raw nuts are harder to digest than roasted. Others think that raw nuts need to be soaked in water prior to consumption or roasting to remove the phytic acid which can interfere with nutrient absorption.
Roasting your own nuts from raw gives you more control and is a great option. They are delicious added to salads and oatmeal or used in recipes such as this Banana Bread with Maple Glaze recipe.
Because nuts have a high percentage of fat, they can go rancid. Give them the ‘ol sniff test before purchasing. If they smell rancid, don’t buy them.
Raw nuts are used in non-dairy milk such as my Homemade Almond Milk, as well as in non-dairy cheeses and yogurts. You might also enjoy this recipe for Bitchin’ Sauce which is a delicious dip and dressing also made with raw almonds.
Be sure to store nuts and seeds in the freezer to keep them fresh until you’re ready to use them.
How to Roast Raw Nuts and Seeds
You can roast your own raw nuts and seeds without added oil by spreading them on a baking sheet in a 350 degree oven and flipping them occasionally or by stirring them over medium heat in a dry pan until they are roasted to perfection.