Before You Begin the GAPS Diet

Nuts and Seeds

Sally Fallon Morell explains in her book Nourishing Traditions that nuts and seeds
are best when soaked and dehydrated. She calls them crispy nuts. All nuts,
grains, beans, and seeds have phytic acid and enzyme inhibitors otherwise known
as anti-nutrients. A diet heavy in these anti-nutrients can cause digestive irritation as well as nutrient deficiencies. Phytic acid binds to minerals and blocks
the absorption of many key nutrients in the body. Enzyme inhibitors bind to
enzymes and decrease their activity. Enzyme inhibitors and phytates are natures
defense mechanism protecting nuts, seeds, grains, and legumes, allowing them
to survive until they are in their optimal sprouting conditions and can become a
plant. When we soak nuts and seeds, we are essentially creating the optimal moist
environment that nature intended, and allowing them to germinate. Starting
this germination process and neutralizing the enzyme inhibitors and phytic acid
makes them easier on our digestive systems and allows us to better absorb the
nutrients. Traditional cultures went to great lengths to make their nuts, seeds,
grains, and legumes more digestible. See resources for information about bulkordering nuts. Be carefultheyre addictive!

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Essential Ingredients and Techniques

Sprouted Seeds
Place to 1 cup raw seeds in a clean quart-sized mason jar, and cover 2 inches
above the top with filtered water. Cover the jar with cheesecloth and a rubber
band, and let it sit overnight for 10 hours in a cool place. Drain the seeds, rinse,
and drain again; replace the cheesecloth, then invert the jar and position it at an
angle in a Pyrex measuring cup or bowl. This will allow air to circulate and water
to continue draining. Rinse the seeds every 12 hours, and repeat the process until
sprouting beginsabout 2 days. Dump the sprouted seeds onto a plate or cookie
sheet, and let them dry completely. Then put them back into a clean, dry jar, cap
it, and store in the fridge.

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Before You Begin the GAPS Diet

Crispy Nuts
Place 4 cups raw nuts in a large jar or glass bowl. Cover with warm filtered water.
Gently stir in some sea salt (use the measuring table). Soak for 7 hours. Strain,
rinse, and place in a dehydrator or oven at no more than 150F for 24 hours, or
until crisp. Store all nuts in an airtight container in the fridge or freezer for up
to 6 months.
Note: Cashews are not truly raw since theyre heated to 350F while still in their shell to
neutralize a toxic oil called cardol before they go to market. Therefore, its not necessary to
dehydrate them after soaking, but roasting will make them the tastiest. Follow the regular
soaking instructions (soak for no longer than 6 hours), then spread them out on a cookie sheet.
Roast in the oven at 200 to 250F for 12 hours for optimal flavor and crunch.

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Essential Ingredients and Techniques

Salt measurements for soaking nuts (4 cups nuts):

Pecans
Walnuts
Peanuts
Pine nuts
Almonds
Macadamia nuts

1 tablespoon
Hazelnuts
Cashews
1 tablespoon
2 tablespoons
Pumpkin seeds
Sunflower seeds
2 tablespoons
Pistachios No soaking required!

2 teaspoons
2 teaspoons
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon

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