Lesson #7: Nuts, Seeds & Grain-free Baking

coconut flour cake

How to Cook Real Food: Nuts, Seeds & Grain-free Baking

Nuts and seeds can add enormous benefit to the diet, but are rich in antinutrients which can make them difficult to digest and which block the absorption of minerals like iron and calcium.  By first soaking nuts and seeds, we can help to eliminate these issues and release the full nutritive power of the food.  Further, blanched nut flours and coconut flour can make an excellent alternative to grain-based flours for those who are gluten-free, grain-free or who adhere to GAPS/SCD or paleo diets; however, coconut flour and nut flours offer unique properties and cannot substitute for regular all-purpose flours easily, necessitating different techniques and ratios of flour to liquid.  In this installment, we address not only the reasons behind soaking nuts and seeds, but also techniques that can be used for grain-free baking.

This installment includes:

VIDEO: Baking with Coconut Flour
Baking with Almond Flour
Dried Fruit & Nut Snack Bars
Fresh & Raw Nut/Seed Pestos
Basic Worksheet for Dried Fruit & Nut Bars, Basic Worksheet for Raw Nut/Seed Pestos, Basic Worksheet for Coconut Muffins, Recipe Formula for Soaked Beans (CHART), Recipe Formula Dried Fruit & Nut Snack Bars (CHART), Recipe Formula for Nut/Seed Pestos (CHART), Cooking with Coconut (CHART)
health benefits of nuts and seeds, a look at antinutrients: food phytate and enzyme inhibitors, soaking nuts and seeds (CHART)
Basil Pesto, Arugula & Walnut Pesto, Coconut Flour Cake, Coconut-blueberry Muffins, Coconut Flour Bread, Coconut Brownies, Almond Macaroons, Almond Flour Bread, Date & Almond Bars, Grain-free Cowboy Cookies


  • Understand the benefits of soaking nuts and seeds
  • Learn the unique aspects of working with coconut and almond flours
  • Develop a recipe for pesto
  • Develop a recipe for coconut flour muffins
  • Develop a recipe for snack bars

Master Download

Download all the recipes, tutorials and fact sheets in one file by clicking here.

Videos & Links:

How to Bake with Coconut Flour

In this video, I’ll show you how to make coconut flour madeleines. Trouble viewing the video?  Click here.

How to Bake with Almond Flour

In this video, I’ll show you how to make almond flour cookies. Trouble viewing the video? Click here.

How to Make Dried Fruit & Nut Snack Bars

In this video, I’ll show you how to make a basic dried fruit and nut snack bar – great for on the go.  Trouble viewing the video? Click here.

How to Make Pesto

In this video I’ll show you how to make a basic pesto – good for dipping or used as a sauce – using soaked seeds and fresh herbs. Trouble viewing the video? Click here.

Links addressing Soaked Nuts & Seeds