Soaking is an ancient practice that has been used by cultures from around the world! For example:
The native people in Central America soaked their nuts and seeds in seawater and then set them out to dry in the sun.
Phytic Acid Prevents Digestion
Unfortunately, whole grains contain phytic acid in the bran of the grain which combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract. This makes it more difficult to digest properly. Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption.
This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins, including gluten.
If you don't have time to sprout, soaking is another great option!
How to Soak
Soak the flour, grain, or beans in an acid medium and warm liquid.
Flour: Soak all the flour with the liquid ingredients in the recipe and 1 Tbsp of an acid medium per cup of water.
If the substance is too dry to mix well (i.e. more flour than can mix evenly with the liquids), you can also add the liquid oil and sweetener (honey, maple syrup or agave) called for in the recipe to the mixture. This will help maintain a moist consistency that is easy to combine with the other ingredients after soaking. (Do NOT soak in eggs, salt, or baking soda). Cover with a plate or damp cloth (so it doesn't dry out) and soak for 12 to 24 hours at room temperature.
Grains and Beans: soak in twice as much water with 1 Tblsp. acid medium per cup of warm water (make sure the water goes a couple of inches above the beans because they will expand).
- Brown rice, buckwheat, and millet do not have as high of phytate content so they can be soaked for as little as 7 hours (these are great last minute grains if you forget to soak, won’t be a big problem – also this is why brown rice pasta is wonderful). Most other beans and grains should be soaked from 12-24 hours.
Oats have the highest level and are best if soaked for 24 hours.
- Acid mediums options include: milk kefir, coconut kefir, water kefir, plain yogurt, whey, lemon juice, buttermilk or apple cider vinegar.
- Make sure to use warm filtered water/liquids for soaking. Warm water is necessary for the soaking process to be effective. Warm the water/liquids until they are bath water temperature before adding to the grain/flour.
Soaking Nuts and seeds:
Nuts and seeds should be soaked in sea salt. This helps activate enzymes that de-activate the enzyme inhibitors. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors.
Dissolve salt in water, pour over nuts, using enough water to cover. Leave in a warm place overnight (7 to 24 hrs). Then rinse, pat them dry, and spread them on a tray. Place in a dehydrator or a warm oven (no warmer than 150 degrees) turning occasionally, until thoroughly dry and crisp. 200 degrees F is the lowest temperature most ovens go to, which will destroy the good enzymes. However, personally, I think it would be better to have soaked and slightly toasted nuts then unsoaked nuts.
MY FAVORITE: I usually put the tray of soaked nuts in my car during the hot months. If you live in California (or another warm area) this is perfect. My car gets just as warm and dry as my dehydrator!
Also, if you have floor heating (like I do in Korea) then just place the tray over the warmest part of your floor and they should dry in a day.
Soaking is actually quite simple. The key is thinking ahead! I usually just soak things the previous night when making dinner so it will be ready for the next day.
The native people in Central America soaked their nuts and seeds in seawater and then set them out to dry in the sun.
Phytic Acid Prevents Digestion
Unfortunately, whole grains contain phytic acid in the bran of the grain which combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract. This makes it more difficult to digest properly. Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption.
This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins, including gluten.
If you don't have time to sprout, soaking is another great option!
How to Soak
Soak the flour, grain, or beans in an acid medium and warm liquid.
Flour: Soak all the flour with the liquid ingredients in the recipe and 1 Tbsp of an acid medium per cup of water.
If the substance is too dry to mix well (i.e. more flour than can mix evenly with the liquids), you can also add the liquid oil and sweetener (honey, maple syrup or agave) called for in the recipe to the mixture. This will help maintain a moist consistency that is easy to combine with the other ingredients after soaking. (Do NOT soak in eggs, salt, or baking soda). Cover with a plate or damp cloth (so it doesn't dry out) and soak for 12 to 24 hours at room temperature.
Grains and Beans: soak in twice as much water with 1 Tblsp. acid medium per cup of warm water (make sure the water goes a couple of inches above the beans because they will expand).
- Brown rice, buckwheat, and millet do not have as high of phytate content so they can be soaked for as little as 7 hours (these are great last minute grains if you forget to soak, won’t be a big problem – also this is why brown rice pasta is wonderful). Most other beans and grains should be soaked from 12-24 hours.
Oats have the highest level and are best if soaked for 24 hours.
- Acid mediums options include: milk kefir, coconut kefir, water kefir, plain yogurt, whey, lemon juice, buttermilk or apple cider vinegar.
- Make sure to use warm filtered water/liquids for soaking. Warm water is necessary for the soaking process to be effective. Warm the water/liquids until they are bath water temperature before adding to the grain/flour.
Soaking Nuts and seeds:
Nuts and seeds should be soaked in sea salt. This helps activate enzymes that de-activate the enzyme inhibitors. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors.
Dissolve salt in water, pour over nuts, using enough water to cover. Leave in a warm place overnight (7 to 24 hrs). Then rinse, pat them dry, and spread them on a tray. Place in a dehydrator or a warm oven (no warmer than 150 degrees) turning occasionally, until thoroughly dry and crisp. 200 degrees F is the lowest temperature most ovens go to, which will destroy the good enzymes. However, personally, I think it would be better to have soaked and slightly toasted nuts then unsoaked nuts.
MY FAVORITE: I usually put the tray of soaked nuts in my car during the hot months. If you live in California (or another warm area) this is perfect. My car gets just as warm and dry as my dehydrator!
Also, if you have floor heating (like I do in Korea) then just place the tray over the warmest part of your floor and they should dry in a day.
Soaking is actually quite simple. The key is thinking ahead! I usually just soak things the previous night when making dinner so it will be ready for the next day.