Almonds are one of our favorite go-to snacks! They are simple to grab on the go, they aren’t messy, and are satiating even in small amounts. That’s my kind of snack! In this post, I will walk you through how to source the best raw organic almonds and how to prepare them for a tasty, healthy snack!
What are Almonds?
Almonds are the edible seeds of the Prunus dulcis tree, which is native to the Middle East, North Africa, and South Asia. The almond tree produces pale pink flowers, and the fruit contains a single seed, commonly known as the almond. Almonds are classified as nuts, though botanically they are seeds.
Almonds have a mild, nutty flavor and a crunchy texture. They are widely used in cooking and baking or consumed as a snack. Almonds are a rich source of nutrients, including healthy fats, protein, fiber, vitamins (such as vitamin E), and minerals (such as magnesium and calcium). They are also known for their potential health benefits, such as supporting heart health and providing antioxidants. Some consider almonds to be on the list of plant-based superfoods!
Almonds can be found in various forms, including whole, sliced, chopped, or ground. They are used in a variety of ways, from salads and desserts to almond milk. Additionally, almond oil extracted from the seeds is sometimes used in cooking and skin care products. One of my favorite things to make with almonds are organic nut butters!
Organic vs. Conventional
Cultivation Practices
Organic Almonds: Grown using organic farming methods, organic almonds are cultivated without the use of synthetic pesticides, herbicides, or genetically modified organisms (GMOs). Instead, organic farmers employ natural alternatives like crop rotation, beneficial insects, and compost to maintain soil health and manage pests.
Conventional Almonds: Conventional almond farming may involve the use of synthetic chemicals such as pesticides and herbicides to protect crops from pests and diseases. Additionally, conventional farming practices might include the use of GMO’s (genetically modified organisms) to enhance certain traits in almonds.
Environmental Impact
Organic Almonds: Organic farming practices typically prioritize environmental sustainability. By avoiding synthetic chemicals and promoting biodiversity, organic almond cultivation aims to reduce the environmental impact associated with conventional agriculture. Organic farms often implement practices that enhance soil fertility. However, almonds require a signifiant amount of water for growth, so the overproduction can lead to sustainability issues. These days almonds are used for so many things, not just a good trail mix. It is with this overconsumption that almonds have received some negative attention from eco-friendly advocates. Moderation and diversity is key to keep this nutritious nut from being over produced.
Conventional Almonds: While conventional almond farming can yield higher production volumes, it may contribute to environmental concerns. The use of synthetic chemicals can potentially lead to soil degradation, water pollution, and harm to non-target organisms.
Consumer Health Concerns
Organic Almonds: Choosing organic almonds can be appealing to those who prioritize consuming foods free from synthetics and chemicals. Some argue that organic almonds may have fewer pesticide residues, offering potential health benefits. USDA organic is not a safe house for zero chemicals. The best way to ensure your food is chemical free is to know your farmer, their practices, and source from those who align with your health goals.
Conventional Almonds: Conventional almonds, while potentially having higher pesticide residues, are subject to regulations and safety standards. Washing or roasting almonds may reduce pesticide residues. I personally prefer organic.
Pasteurized vs. Unpasteurized Almonds
The distinction between pasteurized and unpasteurized almonds lies in the treatment applied to the nuts for safety reasons. Here’s an overview of the key differences between pasteurized and unpasteurized almonds:
Pasteurized Almonds
Pasteurization is a process involving heat treatment, is applied to almonds to eliminate harmful bacteria. While pasteurization safeguards public health, it has sparked discussions about the impact on the nutritional profile of almonds.
Safety Assurance: Pasteurization is primarily implemented as a food safety measure to reduce the risk of bacterial contamination, especially Salmonella. Almonds have been associated with outbreaks of food borne illnesses in the past, and pasteurization helps mitigate this risk. The US requires commercially sold almonds to be pasteurized by law.
Methods of Pasteurization:There are two common methods of pasteurizing almonds:
- Steam Pasteurization: Almonds are exposed to steam to raise their temperature and eliminate bacteria. This method is widely accepted in organic almond production.
- Propylene Oxide (PPO) Treatment: In conventional agriculture, almonds may be treated with PPO, a chemical fumigant. This method is controversial due to potential health and environmental concerns associated with PPO.
Effects on Taste and Nutrition: Some argue that pasteurization alters the taste and nutritional profile of almonds, potentially impacting their overall quality. However, the effects can be subjective, and many may not notice significant differences.
Unpasteurized Almonds
Unpasteurized almonds, often referred to as “raw” almonds, maintain their natural state without exposure to high heat
Preservation of Nutrients and Enzymes: . Advocates of unpasteurized almonds claim that this preserves the natural enzymes and nutrients in the nuts.
Potential Bacterial Contamination: The main concern with unpasteurized almonds is the risk of bacterial contamination, particularly Salmonella. While proponents argue that stringent quality control measures can mitigate this risk, the potential for contamination remains a point of contention.
Popular for Taste and Texture: Some consumers prefer the taste and texture of unpasteurized almonds, finding them to be more “authentic” and flavorful.
Regulatory Considerations:
- Legal Requirements: In many regions, including the United States, there are regulations in place that require almonds to be pasteurized for safety reasons. This applies to both conventional and organic almonds.
- Exemptions for Small-Scale Growers: Some small-scale and local almond producers may be exempt from mandatory pasteurization requirements, but these exemptions vary by jurisdiction.
What Are The Health Benefits of Almonds?
Here are some of the key benefits of including almonds as part of a healthy diet:
Rich in Nutrients
- Almonds are a good source of essential nutrients, including vitamin E, magnesium, potassium, and calcium. These nutrients play crucial roles in maintaining various bodily functions. Almonds are an excellent source of energy! Almonds are a good source of protein as well.
Heart Health
- The monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids in almonds are beneficial for heart health. They can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. Almond consumption may also lower blood pressure.
Blood Sugar Control:
- Almonds have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The fiber, protein, and healthy fats in almonds can contribute to better blood sugar control, making them a suitable snack for individuals with diabetes.
Antioxidant Properties
- Almonds contain antioxidants, including vitamin E and polyphenols, which help neutralize free radicals in the body. Antioxidants play a role in reducing oxidative stress and inflammation.
Bone Health
- Almonds are a good source of calcium and magnesium, both of which are essential for maintaining strong and healthy bones. Adequate calcium intake is crucial for preventing osteoporosis and maintaining bone density.
Skin Health
- The vitamin E content in almonds contributes to skin health. Vitamin E is an antioxidant that helps protect the skin from damage caused by free radicals. It is often found in skincare products for its potential benefits.
Brain Health
- Almonds are a source of nutrients like vitamin E and riboflavin (vitamin B2), which are important for cognitive function. The presence of antioxidants in almonds may also contribute to brain health by reducing oxidative stress.
Gut Health
- The fiber content in almonds supports digestive health. Dietary fiber promotes regular bowel movements and can contribute to a healthy gut microbiome.
Now that we’ve got the informational piece out of the way, below is my method for preparing raw almonds to eat!
Step 1 | Where to Buy Almonds
The best way for me to feel good about what I consume is to buy my food as whole and as close to mother nature as possible. Almonds are no exception. I prefer to buy unpasteurized organic whole almonds from a family farm and roast them myself. This not only gives me the freshest food, but it also allows me to flavor it with some of my favorite herbs and spices!
Unfortunately, almonds are one of those foods that do not grow in my region, so we resort to buying them online. We used to buy almonds from the grocery store in bulk until learning that the US regulates that almonds must be pasteurized for commercial sale. The only way to get a truly raw almond (unpasteurized) is directly from an almond farm.
When you buy good quality raw organic almonds, the shelf life tends to be shorter (that’s the price of fresh, real foods!). Consider freezing any almonds that won’t get used immediately. I need to note that because these are bought from an area outside my region, I haven’t found a way to reduce waste with packaging. This is one of those decisions that I have to be intentional about.
Below are some good places to buy online, many with free shipping! In the US, most almonds are grown in central California. I try to buy from the US whenever possible to keep it closer to home.
Where to buy certified organic raw almonds (unpasteurized):
Whole Foods sells organic almonds in bulk that they call “raw” which means they are steam pasteurized. If you prefer to buy in bulk and reduce packaging waste and you are ok with the almonds not being truly raw, go for it!
Step 2 | Soak the Almonds
Advantages of Soaked Almonds
Soaking almonds before eating is a practice that some people follow for various reasons. We like to soak our almonds before roasting. Below are a few potential benefits associated with soaking almonds:
Improved Digestion: Almonds, like many nuts and seeds, contain enzyme inhibitors and phytic acid, which can interfere with the absorption of nutrients. Soaking almonds helps reduce these compounds, making the nutrients more bioavailable and aiding in digestion.
Increased Nutrient Absorption: Soaking almonds may increase the absorption of certain nutrients, such as magnesium and zinc. The reduction of phytic acid during soaking can improve the availability of these minerals for absorption by the body.
Enhanced Enzyme Activity: Soaking activates enzymes in almonds, which can make the digestion of proteins and other nutrients easier for the body.
Reduced Anti-Nutrients: Almonds, like many seeds, contain compounds known as anti-nutrients, which can interfere with the absorption of nutrients. Soaking helps reduce the levels of these anti-nutrients, promoting better nutrient absorption.
It’s important to note that while soaking almonds can have potential benefits, there’s no strict consensus on whether it is necessary or significantly enhances their nutritional value. I prefer the taste and texture of soaked almonds, while others may not notice a significant difference. When soaking almonds, it’s typically recommended to soak them in water for several hours or overnight and then rinse them before consumption. Keep in mind that personal preferences and dietary needs can vary, so you may want to experiment to see what works best for you.
Step 3 | Roast the Almonds
After the almonds have been soaked overnight, they can be peeled or not. I haven’t found there to be an advantage to peeling other than I like the way they taste. Peeling adds a step, but I do prefer it. It is not necessary, however. Some argue that peeled almonds are easier to digest. Play around with what works for you.
Place the almond in a single layer on a baking sheet and roast in your ovens lowest setting (for me it is 170°F). Let the almonds dry roast for several hours or most of the day (if I make them at night, I will let them go over night). I have not had any trouble with burning by letting them go for most of the day. This process shouldn’t take more than 24 hours unless your oven setting is very low. 6-8 hours is usually sufficient.
You can also season your almonds with a variety of spices and herbs. We like just plain salt on ours!
Step 4 | Eat or Store
Depending on how large a batch you made, you can either set them out as a snack for the day or store them in an airtight container. I usually leave mine in the cupboard and have not had trouble with them going rancid. However, almonds can be placed in the refrigerator for maximum freshness. Use these almonds to make:
Almond Butter
Trail mixes (don’t forget the dark chocolate, my fav!)
Homemade Almond Milk
Ingredients
- 1 cup raw organic whole almonds, unpasteurized serving size is whatever you want!
Instructions
- Soak the almonds in a bowl over night, lightly covered. The almonds will expand in the water, so be sure there is plenty of water to cover.
- Drain the soaked almonds and lay on a tea towel to pat/air dry for an hour or so. At this step, you can peel the almonds if so desired.
- Preheat the oven to 170°F. Place almonds on a baking sheet in a single layer and allow to dehydrate int he over for several hours (6-8 is usually good).
- Test to see if the almonds have dehydrated enough for your taste.
- Once dehydrated to your liking, place in a glass jar with an airtight lid and store in the refrigerator. You ca freeze these for later use as well.
Can you soak almonds and eat them without roasting? Also, I’ve been buying raw, sprouted almonds from Wegmans. Since you say they cannot be sold without pasteurization, must I assume they are pasteurized even though they say raw and sprouted? thank you for responding.
Hi Dianne, thanks for your comment! You can eat soaked almonds without dehydrating or roasting them, but you might not love the texture (they aren’t crisp and the texture is kind of soggy). Yes, any almonds sold at market (i.e. grocery stores) legally must be pasteurized. They can, however, legally be labeled ‘raw’ if they are minimally pasteurized (like in steam pasteurization). So, in the US, the only way to get truly raw almonds (and other nuts) is to buy direct from a farmer. Great questions 🙂