Friday

Soaking Grains, Nuts, and Seeds

Day 4

Soaking grains, nuts, and seeds is something that doesn't gather much attention in the mainstream fitness world, but it should. I will tell you why it should and how to do it.

 Why should you soak?

Grains, nuts, and seeds contain phytic acid. Phytic acid is a mineral inhibitor, meaning you could be filling up on food and your body is unable to absorb the nutrients from your food. If you are unable to absorb the nutrients in the grains, nuts, and seeds you are eating, then one tends to overeat to overcompensate for the lack of nutrients. An interesting example is iron absorption. One study found that if you can remove phytic acid entirely from grains, you could improve your iron absorption three times in the case of rice and nearly twelve times in the case of wheat. Not only is phytic acid broken down with soaking, but beneficial enzymes are produced that help with digestion and absorption of vitamins and minerals. When you soak your nuts and seeds, your body is able to absorb B vitamins. When your body is absorbing nutrients properly, it reduces food cravings, you are able to recover from your workouts, and have a lot more energy.

What should you soak?

Steelcut oats
Multigrain cereals
Bulgar
Flour
Nuts-Almonds, cashews, walnuts, etc.
Seeds- pumpkin and sunflower



There are 4 things you will need when soaking grains:

• Moisture-with equal parts water
• Warmth- water must be warm and you will leave on the counter over night covered with a cloth
• Acid pH- lemon juice or vinegar
• Time- 7-12 hours

Add equal parts grains or flour with equal parts warm water. Add 2 Tb lemon juice or vinegar. Cover with a cloth and soak overnight. Cooking time for cereals such as oats will drastically reduce.

There are 5 things you will need when soaking nuts and seeds:

• Moisture-water
• Warmth- water must be warm and you will leave on the counter over night covered with a cloth
• Salt
• Time- 7-12 hours
• Dehydrate Time- 12-24 hours

Dissolve salt in water, pour over nuts or seeds , using enough water to cover. Leave in a warm place for specified time. Then drain in a colander and spread on a stainless steel pan. Place in a warm oven (no warmer than 150 degrees) for specified time, turning occasionally, until thoroughly dry and crisp.


Delicious Gluten Free Buckwheat Pancakes (with soaked flour) 

3/4 cup buckwheat flour
3/4 cup white rice flour (I like King Arthur gluten free flour blend the best)2
2 Tb lemon juice
1 egg slightly beaten
1/4 tsp celtic sea salt
2 Tb extra virgin coconut oil
2 Tb honey
2 tsp baking powder
1 tsp vanilla

Cover flour with warm water. Add lemon juice, cover, and soak overnight. Mix all ingredients together. Heat skillet to medium heat. Add 3 Tb batter to skillet for each pancake. Makes about 12 pancakes.

This is one of my favorite pancake recipes and they are very good for you!

For more information on soaking grains, nuts, and seeds; check out Sally Falon's
Nourishing Traditions.







No comments:

Post a Comment

Stay Motivated and Updated!

Enter your email address:

Delivered by FeedBurner