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This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

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Becca Crawford


I’m often asked what are “activated” nuts and why do we need to “activate” nuts? 

SHORT ANSWER: Activation has become an industry term that means proper preparation through soaking and long slow dehydrating to reduce phytates and other anti nutrients naturally found in all nuts and seeds that lead to digestive havoc. Activation makes nuts more digestible and nutritious  (not to mention more delicious!) 



🌰 The phytates and other anti nutrients found in raw nuts and seeds do three pesky things:

  1. They trap nutrients inside the nuts. Nuts and seeds are one of the most nutrient dense foods on the planet but if the nutrients are not bio available then you’re not availing yourself of all that goodness! Activating nuts liberates or activates the nutrients in the nuts, making activated nuts the third most nutrient-dense food on the planet (according to the Mat Lalonde scale of nutrient density).
  2. They destroy enzymes needed for digestion. That’s why gas and bloating are often the result of eating raw - unactivated - nuts as your body is having a really hard time digesting those raw nuts without digestive enzymes. 
  3. They irritate the lining of the gut making it leaky. A leaky gut is something we want to avoid at all expense as it means large foreign particles can now directly enter the blood stream instead of being kept in the gastro intestinal tract. This can potentially invoke a powerful immune response where the body tries to attack those foreign particles but mistakenly starts attacking its own tissues (hence the term “auto”-immunity). Auto-immunity is not a life sentence and can be put into  ‘remission’ by following a strict protocol of healing and sealing the tight junctions of the gut (for more information contact me for a private health coaching session where I can give you the auto immune protocol meal plan that I put together for all my AIP clients and I can refer you to my trusted intergrative practitioners for robust testing). 

🌰All traditional societies, the world  over, soaked in rain water and sun dried their nuts to improve the bio availability and digestibility of them. They knew to do this from trial and error over Millenia. We honour the wisdom of our ancestors by following these ancestral practices in the preparation of our nuts and seeds. 

🌰Activated nuts are not only more digestible and nutritious than raw nuts, they are much more delicious! Once you’ve tried activated nuts, there’s no going back!

🌰 I have been activating nuts since 2006 to crispy perfection to provide the most moorish organic activated nuts with the largest range in Australia. We have strict requirements for soaking times and what must be added to the filtered water that the nuts are soaking in to enhance phytate reduction. We also have strict requirements as to the dehydrating temperature so that it does not exceed 55 degrees Celsius because above that temperature heat-sensitive enzymes are destroyed. Hence why activating nuts can takes days and days in the dehydrator ovens to yield super crispy nuts. If making activated nuts at home, you don’t technically need to dehydrate them so long as you soak, strain and rinse them in filtered water (though you’ll be eating soggy nuts so please refrigerate them to avoid them going mouldy knowing that their fridge shelf life will be greatly reduced compared to dehydrated nuts which have a long shelf life of 6-12 months). 

🌰 Dehydrating is NOT the same as roasting, as roasting heats the nuts to well over 55 degrees thus destroying the heat sensitive enzymes. Roasted nuts are also not soaked so I avoid them. 

🌰 You can extend the shelf life and crispness of activated nuts and seeds by storing them in the fridge. 

🌰 Our range of activated nuts includes almonds, brazils, cashews, hazels, macadamias, pepitas, pecans, walnuts, savoury buckwheat, cinnamon dusted buckwheat, mixed nuts, snack mix and muesli (all gluten free). 

🌰 Each variety of nuts and seeds contains a slightly different balance of macro and micro nutrients to the next variety so that’s why ideally we should be mixing it up and eating a variety of different activated nuts (short of an allergy/food intolerance), just like vegetables. For example, walnuts are high in brain loving omega 3, brazils are high in selenium, macadamias and hazels are relatively low in the pro-inflammatory omega 6 etc etc.  I’m often asked “which activated nut variety is the best?” That’s like asking me “which vegetable is the best?” One of the greatest things you can do for your health is eat a VARIETY of foods. Mix things up! 

🌰 Eat a handful of nuts a day, throw on yogurt, salads, cooked veggies, or grind up into a nut butter or grind up to use as a gluten free flour substitute for baked cakes. Grind up our savoury buckwheat for a gluten-free flour substitute for crumbing meat to make schnitzels, and grind up our cinnamon buckwheat as a gluten free flour substitute for baked cakes and buckwheat pancakes

🌰 Our activated nuts are available at Broth Bar & Larder, or via our online store.


Father's Day Chocolate Coated Coffee Beans

Becca Crawford


Father's Day is Sunday 2 Sept 2018. Holy smokes that came around quickly!

We have crafted especially for the blokes these epic chocolate coated coffee beans ! Just when you thought that our raw dark chocolate (sokolata) couldn't get any better...These are diabolical...

Combining my love of real raw dark unadulterated (i.e. crap free) chocolate (sweetened only with pure maple syrup) and my love of Sacred Grounds organic fair trade coffee beans. 2 coffee beans in every square...An espresso hit that will get his motor running and humming. These are retailing for $13.95/100g bags at Broth Bar & Larder or we can courier to Sydney and Wollongong areas. Limited quantities so get in quick! To prepay and pre-order call Broth Bar directly on 0421 786 009 or email

We wrote on the packet that this one is for the blokes but I reckon there's going to be a tug of war between the sexes on these babies!


Celebrate Mother’s Day with some healthy indulgence!

Becca Crawford



For me, it has been the most incredibly rewarding journey. And to be honest, not without its hardships either. My children are my greatest teachers. They remind me on a minute to minute basis how much I still need to grow as a mother and as a person. I probably wouldn’t have changed careers had it not been for them and they provide me with constant inspiration in both my personal and professional life. My children bring up in me the full gamut of emotions – from sheer wonderment, to unconditional love to utter exasperation. It wasn’t until I became a mother that I truly understood that a love so pure and intense even existed, nor truly appreciated the sacrifices that my own mother had made to raise me.

To my own mother, and to all my fellow mothers out there: I salute you. I see first hand through my health coaching sessions, cooking classes and from meeting and talking to you every day at Broth Bar & Larder just how hard you are working for the health of your family. I see the effort you put into making nourishing meals and the hurdles that you are overcoming in the pursuit of providing your children with the best start in life. I am in awe of you and I want each and every one of you to take a moment to reflect on all that you do, to appreciate your worth and to take a little time out on Mother’s Day to savour all of the delights showered your way no matter how great or small.

To celebrate and honour the mothers in our lives and the incredible role they play, we have crafted something truly special this year. An organic muesli of the highest quality. We started with our organic hand-crafted muesli (to read why our muesli is so unique and of the highest quality that you will find in Australia, click here). We then infused it with Ovvio Organics rose petals and pieces of our signature maple-sweetened raw dark chocolate for the ultimate healthy indulgence.  

The impetus for creating this muesli came from my own mother a few years back who asked for something that would provide nourishment and delight rather than “dust collecting crap that I don’t need or want” (that’s the English translation of the Greek version!). So I put together something that I as a mother would love to receive. Organic artisan wholefood that will nourish, satisfy, and delight! This muesli is bound to entice even the fussiest of yummy mummies, and those who need or want for nothing.

Retailing at $25.50/300g, we are selling a very limited quantity only. These make a beautiful gift in and of themselves or as an inclusion in a hamper as part of a larger gift. For ideas on what to include in a Mother’s Day hamper, I can suggest a bottle of Toscana cold pressed extra virgin olive oil which we sell at Broth Bar & Larder, a packet of our activated macadamia nuts, our fruit & nut raw dark chocolate,  our macadamia nut sokolata and/or our choc orange bliss balls.  My friendly staff and I are more than happy to help you construct a hamper if you bring in the box for us to fill. 

As our Mother’s Day muesli contains our pure chocolate, it does require refrigeration.  Purchase prior to Mother’s Day (13 May 2017) from our retail store Broth Bar & Larder or if you prefer to have a packet couriered to you for an additional shipping fee please pre-pay and order on 0421 786 009 or in advance.

I will leave you with some of my favourite quotes on motherhood. I hope these resonate with you as much as they do with me.