If you have the time get in the practice of soaking your nuts, seeds, grains, beans and other legumes before consuming. This may sound complicated but once you get the hang of it it’s pretty simple. It just takes a tiny bit of planning ahead…
Here is a little more info on how to do this (from FoodMatters.tv)
Why soak nuts, grains and seeds?
- 1. To remove or reduce phytic acid.
- 2. To remove or reduce tannins.
- 3. To neutralize the enzyme inhibitors.
- 4. To encourage the production of beneficial enzymes.
- 5. To increase the amounts of vitamins, especially B vitamins.
- 6. To break down gluten and make digestion easier.
- 7. To make the proteins more readily available for absorption.
- 8. To prevent mineral deficiencies and bone loss.
- 9. To help neutralize toxins in the colon and keep the colon clean.
- 10. To prevent many health diseases and conditions.
Soaking nuts, seeds, grains and legumes
Nutritional inhibitors and toxic substances found in nuts grains and seed can be minimized or eliminated by soaking. These inhibitors and toxic substances are enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens.
What are Enzyme inhibitors?
There are digestive enzymes and metabolic enzymes. Digestive enzymes help break down food. Metabolic enzymes help every biological process the body does. Enzyme inhibitors will clog, warp or denature an active site of an enzyme. They may also bind to the enzyme, which will prevent the intended molecule from binding. “Once again, the habits of traditional peoples should serve as a guide. They understood instinctively that nuts are best soaked or partially sprouted before eaten. This is because nuts contain numerous enzyme inhibitors that can put a real strain on the digestive mechanism if consumed in excess.”
What are Phytates?
“All grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss.
“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”
How long does the soaking process take?
Soak grains (brown rice, oats, wheat berries, etc.) for 12 – 24 hours.
Soak nuts and seeds for at least 4 hours or longer depending on the size of the nut or seed. Flax seeds only require about 4 hours to soak. Brazil nuts need longer, about 12-24 hours.
After soaking, rinse and drain the grain/nuts/seeds/legumes. Then either use as is to make raw milks or spreads (nuts/seeds), or you can place in the dehydrator to dry them out and then use in raw recipes (nuts/seeds/grains/legumes), or you can cook them until soft (grains and legumes). You can also place soaked grains and legumes in a sprouting bag and rinse and drain as directed until sprouts appear. It doesn’t really matter what you do, as long as you soak them first.
How do I soak beans and other legumes?
One recommendation includes placing soaked kombu or kelp seaweed in the bottom of the pot when soaking legumes. Add one part seaweed to six or more parts legumes. This is for improved flavor and digestion, more nutrients, and faster cooking. “Soak legumes for twelve hours or overnight in four parts water to one part legume. For best results, change the water once or twice. Lentils and whole dried peas require shorter soaking, while soybeans and garbanzos need to soak longer. Soaking softens skins and begins the sprouting process, which eliminates phytic acid, thereby making more minerals available. Soaking also promotes faster cooking and improved digestibility, because the gas-causing enzymes and trisaccharides in legumes are released into the soak water. Be sure to discard the soak water. After bringing legumes to a boil, scoop off and discard foam. Continue to boil for twenty minutes without lid at beginning of cooking to let steam rise (breaks up and disperses indigestible enzymes).”
Source (pdf): wss.nourishingconnections.org
After I soak, rinse and drain nuts and seeds I have been leaving them out on a towel on the counter to dry. This takes a long time, about 24 hours. They are usualy still not dried all the way and I put them in an open mason jar in the fridge. Should I be air drying them? Should I be storing them in the refrigerator? Open container or should I put a lid on the jar? So many questions, thank you!
Hi Leaf
The only safe way to get your soaked nuts/seeds/grains dry is to put them in a dehydrator. I highly recommend getting one. You’ll love it. And then you can enjoy soaked, raw nuts and seeds that will be highly nutritious, easier to digest and so delicious and crunchy. If you don’t have a dehydrator then move soaked food to the fridge (covered) and use within 3 days. Leaving them on the counter to dry may attract mold and bacteria. Good luck!
Thank you so much for answering my questions. I was concerned about mold. A dehydrator is on my wish list! I love, love, love your book. I reccommend it to everyone and posted a link to it on Amazon on my facebook page. I haven’t found any cookbooks i like besides the Kushi’s, Jessica Porter’s and Christina Pirello’s in years. Your book is so inspired and creative. I’m obsessed with it. I have been making miso soup for ages. Your recipe is the best ever. Thank You!!
I am sprouting 2 types of Beans. Lentils and Adzuki Beans. First I soak them for 12 hours. Then I dump the soak water. Then I rinse and drain them thoroughly and let them drain for 12 hours. Then I rinse and drain them thoroughly and let them drain for 12 hours again. I do this a 3rd time. Then the beans are sprouted really well and almost totally dry. One raw food expert said the original 12 hour soaking removes all the enzyme inhibitors. And after the 3rd Rinse, when they’re dry You can store them in the fridge for 4-5 days. Another Raw Food Expert said that even though you soaked the beans initially before sprouting them, you must still steam them for 30 minutes before eating them or you won’t be able to digest them. Is this true? I thought the original 12 hour soak eliminated all the enzyme inhibitors. If it is true that you need to steam them before eating them – after I steam them – how long do I need to dehydrate them to dry them out before putting them in the fridge?
After Steaming, Should I dehydrate the beans at 150 degrees for 1 hr or so?
Thanks
Hi Steve
I have not heard that before. Plus that kind of defeats the purpose (if you cook them after sprouting them) because then you would destroy the enzymes in the raw sprout.
If the beans are soaked and sprouted properly (as you described) you should be able to digest them fine and not need to steam them.
If sprouts ever start to look slimy or smell ‘off’ then throw them out!
Thanks!