I recently discovered that you shouldn’t eat nuts, seeds, grains, and legumes just any old way, so here’s why…
I used to eat nuts, seeds, grains and legumes the way anyone else would, just like that, without doing anything to them. However, I have learned that a couple extra steps are important to take before consuming these foods.
Firstly, these 4 food “groups” contain something called anti nutrients. Anti nutrients are naturally occurring in many plant-based foods, their main purpose is to prevent these 4 foods from sprouting prematurely. The anti nutrient commonly found in legumes, nuts, seeds and whole grains is phytic acid. When phytic acid binds with nutrients it interferes with the absorption of important vitamins and minerals and causes digestive troubles which in turn can later be the cause of multiple health issues.
You may be thinking, “Oh no!” I can’t eat some of my favorite foods anymore! At least that’s how I felt, but there’s good news!
By soaking these foods, much of the anti nutrients can be neutralized and/or eliminated! Below are step by step instruction on how to soak legumes, nuts, seeds and grains. For more detailed information check out my sources* listed below.
Remember: You can also buy sprouted grain products like Ezekiel bread, English muffins, and bagels. Also, when buying oats, steel cut or rolled oats are the best way to go, but be sure to buy non-GMO products when you can. I’ve listed a link comparing rolled and steel cut oats for you to check out as well under *sources.
HOW TO SOAK NUTS, SEEDS, GRAINS, AND BEANS RINSE
PLACE a large glass bowl or Mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for desired time.
RINSE food thoroughly and drain.
USE these activated “non sprouts” immediately to make plant-based “milks.” You can also cook soaked and rinsed grains immediately, using them just as would un-sprouted grains in any of your favorite recipes or as a bed for vegetable dishes. Do note that most soaked grains only need a 1:1 water/broth ratio to be cooked through because they are already plumped with water.
OR
DRY OUT in a food dehydrator or your oven at no higher than 115º F for 12 to 24 hours, and store in sealed glass containers in the fridge. Beware: If nuts are not completely dry, they will develop mold.
Note: The best way to eat nuts, seeds, grains, beans and some leafy greens are by:
- Soaking
- Sprouting
- Fermenting
- Cooking
- Malting
|
Food |
Soaking Time (hours) |
|
Almonds |
8-12 |
|
Adzuki Beans |
8-12 |
|
Amaranth |
8 |
|
Barley |
6 |
|
Black Beans |
8-12 |
|
Brazil Nuts |
3 |
|
Buckwheat |
6 |
|
Cashews |
2-4 |
|
Chickpeas/Garbanzo Beans |
8 |
|
Flaxseeds |
½ |
|
Hazelnuts |
8-12 |
|
Kamut |
7 |
|
Lentils |
7 |
|
Macadamias |
2 |
|
Millet |
5 |
|
Mung Beans |
8-12 |
|
Oat Groats or Steel cut Oats |
6 |
|
Pecans |
6 |
|
Pistachios |
8 |
|
Pumpkin Seeds |
8 |
|
Radish Seeds |
8-12 |
|
Sesame Seeds |
8 |
|
Sunflower Seeds |
8 |
|
Quinoa |
4 |
|
Walnuts |
4 |
|
Wheat Berries |
7 |
|
Wild Rice |
9 |
“Soaking” Chia Seeds
Soak 1/3 cup of chia seeds in 2 cups of water for 30 minutes. The chia seeds will turn into a gel like consistency and last up to 2 weeks in the fridge.
In a nutshell, soaking legumes, whole grains, nuts and seeds is a good habit to get into especially if you are a frequent eater of them like I am. Although throughout this discovery, I’ve learned that these 4 food “groups” should be eaten in moderation, like anything really. In order to eat healthy, live healthy and be healthy moderation is key. A little bit of everything healthy eaten sporadically equals to a whole lot of healthy!
Stay Healthy,
Proteen Queen
*Sources:
– I created this chart and copied the instructions from: http://www.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans/
– http://www.themindfulfoodie.com/2012/08/23/soaking-activated-nuts/
– http://www.prevention.com/whats-healthier-steel-cut-oats-or-rolled-oats