**In this post we are walking through the process of fermenting nuts, why we would want to ferment them & if raw nuts are the best choice.**

*You can eat them as a snack or blend to make a delicious spread!*

Lacto-Fermented Nuts

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Let’s talk about why we would want to ferment nuts & I’ll show you how easy it is.

This recipe will work for any nuts you have. I will be using hazelnuts because I’m going to be making homemade Nutella spread, so be sure to come back next week if that’s something you’re interested in making.

What is fermentation?

Fermentation is a metabolic process that converts sugar into acids, gases or alcohol using beneficial bacterial & wild yeasts found in the air around us.

We will be doing a lactic acid fermentation where the sugars are converted into lactic acid. This is the method I generally share when it comes to fermentation.

Other types of fermentation would be alcoholic fermentation where yeast convert sugars into alcohol & carbon dioxide. We would use this method when making wine or beer.

Acetic acid fermentation where alcohol converts into acetic acid essentially making vinegar. This method is most common in fermented condiment recipes.

Why ferment nuts?

The main reason why this is something to consider doing is because this process helps improve digestibility by breaking down anti-nutrients.

Antinutrients are compounds found in plant based foods that interfere with the absorption of essential nutrients in the body. By fermenting them we can reduce these effects if desired making the nuts easier to digest.

This process will also enhance the nutritional content of nuts & seeds significantly by increasing the levels of vitamins, antioxidants & probiotics.

Another thing you can expect from fermented nuts is an improved flavor profile as this process can help add depth & complexity to the nuts.

What nuts can you ferment?

The answer here is simple, any of them.

This process will also work for various seeds as well.

Do the nuts have to be raw?

Ideally yes they do because nuts that have been processed or pasteurized MAY NOT ferment properly, which also means they may still ferment just fine.

Once the nuts are roasted the sugar in them turns to starch thus making it unavailable to the wild yeasts & lactic acid bacteria that are required for the fermentation process

Nuts that have gone through the pasteurization process will have reduced the amount of microbes that is left on them that is required for fermentation

With that being said, I have read a few blogs where they stated they fermented nuts that had been previously processed & they still fermented just fine.

If all you can find are processed or pasteurized nuts, use them & see what happens.

According to an interesting article on the Stanford Medicine website, research appears to be ongoing regarding whether fermenting pasteurized or raw fermented foods is the best practice.

The study can be found HERE

Image of fermented hazelnuts after they’ve been roasted

Lacto-Fermented Nuts

Equipment:

Fine-mesh sieve or strainer
Bowl
Spoon for stirring
Cloth cover
Optional: oven & cookie sheet for roasting

Ingredients:

Raw nuts
Filtered water, 2 cups of water for every 1 cup of nuts
Whey, 1 TBSP per every cup of nuts

Method:

Soak the nuts overnight (at least 8 hours) with filtered water to soften them. This step also helps to activate the nutrients in a sense while neutralizing enzyme inhibitors & phytic acid. Add enough water to cover the nuts by 2 inches. They will most likely expand as they soak & we want to make sure everything stays under the liquid
Rinse thoroughly under running water & drain well using a fine-mesh sieve to remove any residue left over from soaking
Transfer the nuts to a clean container. Use room temperature or slightly warmed water, approximately 2 cups of water for every cup of nuts. Add 1 TBSP whey for every cup of nuts. Add water & whey mixing well. Cover with a cloth or clean dish towel. We want the air to be able to circulate while simultaneously keeping contaminants out
Place in a warm dark location for 24-48 hours. Check after 24 hours to see if you like the flavor
Rinse the nuts under cold water using a fine-mesh strainer
If desired you can roast your nuts in the oven by placing them in a thin layer on a cookie sheet & allow them to roast on the lowest temperature of your oven for up to 12 hours. You will want to stir the nuts around every few hours to ensure even roasting. Start checking them around the 8 hour mark.

Shelf life:

Store nuts in an airtight container in a dark place for several months

Notes & Suggestions:

You can use your fermented nuts to make homemade nut butter that is far healthier than any store bought version
There is no need to dehydrate your nuts before making nut butter. I personally do like the flavor roasting gives but it’s not necessary
If you’re roasting the nuts you can sprinkle them with fine grain sea salt before hand
If you don’t have any whey you can use another acid like freshly squeezed lemon juice or apple cider vinegar. The acid helps to create an environment that promotes fermentation while inhibiting pathogenic or harmful bacteria
You can skip the initial soaking & begin on step 3. I find the initial soak does help quite a bit but maybe you forgot to do it, you can still proceed. No need to make it more difficult than it needs to be
This process can also be used to ferment seeds to make those more bioavailable & digestible as well