When raw, nuts are dormant; after soaking, they’re living! These two different states of nuts is one of the best ways to understand the distinction between raw foods and living foods.

As long as you start with raw organic nuts (from a source you trust) out of their shells, you’ll have a living food after soaking.

Almonds require the longest soak time (16-24 hours) because they’re the hardest of the nuts. The soak water is toxic, so don’t use it, even for watering plants. Rinse nuts well after soaking.

Vast Variety of Nuts

Different nuts require different soak time, and the soak water has different degrees of toxicity. Over time, I’ll add more information at this blog about nuts.

In my raw food cuisine, I’ve used nuts of all kinds. I’ve prepared pistaschio hummus, almond milk, cashew ice cream, walnuts warmed in a dehydrator, pecan cookies, pinenut salad dressings, brazil nut pate, and nut butters. I often add almond meal to my Raw Food Energy Soup.

I especially like almonds because they’re so nutritious, and the most alkaline of all the nuts. Almonds are definitely worthy of being called a superfood, although I don’t consider that all nuts are superfoods.

I especially like the really raw cashews because once soaked they’re very soft and blend into a creamy pudding, adding a texture that is often associated with dairy. Unfortunately, many cashews are sold as "raw" but have had high heat applied to remove the shells. It’s good to be sure that the package says "really raw" or has another qualifier that tells you that high heat has not been applied.

Cacao is also a nut. I eat cacao daily for the rich mineral content, pleasant flavor, and my general well being. In fact, I eat cacao multiple times each day.

Most nuts go well with sweet, sour, bitter, or salty flavorings to build tasty dishes.

Digestion

When eating nuts or any high-fat foods, it’s important for digestion to consume greens with them. Not many greens are natural accompaniments — can you imagine broccoli as a garnish for chocolate mousse?

Mint, spirulina, and sometimes parsley and basil work. And you can also plan to have lots of fresh greens which are loaded with minerals and enzymes for your meal before (or after) a nut/fat dish.

Protein in Nuts

Many people consider that raw foodists must get all their protein from nuts. However, most nuts don’t have all 8 of the essential amino acids that qualify the food as a "complete protein." Almonds do have all the essential amino acids and some of the other amino acids, as well.

Nuts include protein, fat, and carbohydrate, and are more properly classified as a source of fat than a source of protein.

Moderation

As with all food, moderation is the key. Because of the fat content, nuts tend to be very satisfying. When I have a nut dish, it’s frequently my whole meal with perhaps some greens in a salad or as a garnish.

Once I tried the hemp powder or hemp protein powder. Only once. To me, it tastes like all those powdered "green" foods. However, if you’ve acquired a liking for that taste, you will surely have a superfood.

A superfood is a nutrient-dense food. I mentioned superfoods in earlier articles when I discussed another favorite superfood, Goji Berries and when I discussed Protein from Plant Foods.

The Nutrients in Hemp Seeds

I’m going to quote from two different online sources, both of which I trust and purchase from, as they have done the research. It may be just a little more than you really want to know. If so, skip to the next section on Taste and Use.

From Natural Zing … Shelled hemp seed is a great source of the essential fatty acids Omega-3 Linolenic Acid and Omega-6 Linoleic Acid, as well as the hard-to-get Gamma-Linoleic Acid. While most foods have little if any, hemp seed is over 36% Essential Fatty Acids, and in nature’s perfect balance of 1-to-3 omega-3:omega-6 (according to Dr. Udo Erasmus). It contains 31% complete and highly-digestible protein, 1/3 as edestin protein and 2/3 as albumin protein.

This protein profile is second only to raw uncooked soybeans (35% vs. 31%), and the amino acid profile is superior to soybean, human milk, and cow’s milk, and similar to egg whites. Excellent protein efficiency makes hemp seed ideal for medical foods and other special diets. We have yet to hear of an allergic reaction to shelled hemp seed, and it contains no gluten.

From SunFood.com … Hemp seeds are considered by leading researchers and medical doctors to be one of the most nutritious food sources on the planet. Shelled hemp seed is packed with 33 percent pure digestible protein and is rich in iron and vitamin E as well as omega-3 and GLA. A recent report funded by the Canadian government states that hemp protein is comprised of 66 percent high-quality edistin protein, and that hemp seed contains the highest percentage of this of any plant source. Hemp also contains three times the vitamin E contained in flax.

Because the human body produces no Essential Fatty Acids (EFAs), it is important that EFAs be consumed on a regular basis. It is estimated that more than 90 percent of Americans take in too little of one of the most important EFAs–omega-3–which is found in flax, walnuts, chia, and hemp seeds. EFAs are the "good fats" that doctors recommend as part of a healthy, balanced diet. Shelled hemp seed is comprised of 45% "good fats" in an ideal balance of Omega-3 Alpha-Linolenic Acid, Omega-6 Linoleic Acid, "Super" Omega-3 Stearidonic Acid, and "Super" Omega-6 Gamma Linolenic Acid. It is also rich in vitamin E and iron, and contains 33% protein. The quality of omega-3 is vital, and can be diminished by oxygen, heat, and light. Thus consume the freshest seeds possible and store them tightly sealed in a dark, cold environment such as a refrigerator.

In the definitive book on good fats, Fats That Heal, Fats That Kill, author Udo Erasmus states, "The best-balanced source of EFAs is hemp seed oil."

Taste and Use

So, from the above, you have plenty of justification for eating the delicious little seeds because they’re loaded with nutrition. And, oh, wow, the taste! Right out of the bag, you can sprinkle on salads, raw soups, cereals, smoothies. I eat them nearly every day.

Once the bag is open, they require refrigeration, so when traveling I only carry a small amount and put them in the refrigerator in the hotel room. Since I travel a lot, I’m often looking for foods that survive a flight in my suitcases and can be easily consumed in hotel rooms.

One of the easiest, tastiest protein drinks is made with hemp seed and water, which you can sweeten to taste (if desired) with stevia, dates, dried fruit, or honey. Cinnamon (which I find sweet) is another added taste sensation. Just throw what you want into any blender, swirl, enjoy.

While I would never apply any heat to these seeds, here’s a resource for food preparation.

It’s common for people to worry or at least wonder about getting enough protein. This is especially true when considering or hearing about individuals who live on uncooked foods derived from plant life.

I believe that "how am I going to get enough protein?" is not the correct question. The correct question is: "how am I going to get enough amino acids?"

On this topic, I’ve read lots and lots of resources, and have some favorite sources that I trust more than others. I have some expertise, but don’t consider myself an expert. Keep in mind that not all the "experts" agree on the subject of protein. Here is my synthesis which forms the basis for my own food choices.

Amino Acids

Many, many, many raw plant foods contain protein; and, as I said, it’s more helpful to think in terms of amino acids, which both comprise and form protein. As human eaters, we need the building blocks that create the protein in our own body, and those building blocks are amino acids.

There are 20 amino acids, of which 8 are called "essential." Calling them "essential" without qualification is confusing, as it implies that the other 12 are not essential. Just think of that as meaning "essential to get from food sources because the body cannot manufacture these amino acids inside the body." The body needs all of these amino acids, but can manufacture those that are not essential if provided the proper nutrition.

The term "complete protein" has come to mean that a food contains all the essential amino acids. But it’s also important to understand that — and let’s be in awe of the fact that — the body can take some amino acids from some sources and other amino acids from other sources at another time and through its wisdom make the protein the body needs.

Incidentally, enzymes (which are best thought of as catalytic) are also proteins. I will put together an article on enzymes in the near future. When I first understood the value of enzymes, it was like putting together the final puzzle piece in what was a mystery of proper physical health through foods.

Plant Protein Sources

Understanding the relationship of amino acids to protein makes it easier to embrace the importance of choosing a WIDE VARIETY of plant foods. In other words, you don’t need to sit at a calculator to figure anything out if you’re getting enough protein as long as you’re choosing from a wide variety. In making your choices, keep in mind:

PopEye knew. The best source of protein for human food is (… Drum Roll …) green leafy vegetables, the darker the better.

Goji berries contain all 8 essential amino acids plus some others. The added value of high amounts of Vitamin C, extensive shelf life, and portability (try putting kale in your purse and see how long that lasts!), these are orange gems.

The various super greens like chlorella, blue-green algae, Spirulina and some prepared green powers are concentrated sources of protein.

Hemp nut seeds and Flax seeds are both complete proteins and have the added value of fat sources that are healthy. More in future articles on these two favorites.

Sprouts of all types provide a variety of amino acids. I’ll be writing must more about sprouts and the process of sprouting seeds in future articles.

Bee pollen is a complete food, one of the food sources on which a person could sustain life without other foods. I find the flavor somewhat unappealing. Some people are allergic, so starting with small amounts is very smart.

Everyone Has an Opinion

Several years ago I attended a Vegetarian dining club in Santa Monica. Many are vegan who base their meals on grains and shun animal products, but seem to know very little about nutrition. The program that evening was on raw foods. The facilitator, in an effort to get audience participation, asked the group’s opinion on how raw foodists get their protein. He even offered a prize for the correct answer. Of course, most said "nuts." And he awarded the prize to the one who said it first.

While it’s the prevailing opinion, it’s not based on fact. It’s my understanding that almonds are the only "complete" protein among the nuts. In other words, they have all 8 of the essential amino acids and some of the other amino acids. However, if you adopt the model that the body requires a combination of three elements protein, fat, and carbohydrate (each body with a different ratio), nuts are not even classified as protein, but as fat.

I know that I have only touched the surface, but I want to get started on this important topic of nutrition of foods. Please add your comments or questions by clicking on the comment link just below.