Soaking nuts and seeds

Nuts, seeds, grains and beans contain phytic acid, a natural compound that can bind minerals like iron and zinc and make them harder to absorb. Soaking, a traditional preparation method, may reduce some of it, and many people find soaked nuts easier to digest and pleasantly creamy.

Phytic acid also has antioxidant benefits, and research is mixed on how much soaking changes nuts, so think of it as a helpful option, not a must. If unsoaked nuts sit well with you, enjoy them.

How to soak:

• Cover raw nuts or seeds with water and a pinch of salt
• Soak almonds 8 to 12 hours, cashews 2 to 4 hours
• Drain, rinse and refrigerate for up to two days, or dry in a low oven until crisp

Try this: soak a cup of almonds tonight for tomorrow's snacks.