Thursday, September 15, 2011

Soaking nuts, grains, seeds, and legumes



Why is soaking So Important?
God’s design for all seeds (whether grain, nuts, or what we usually think of as seeds, like pumpkin seeds) was for them to be stable until the time of germination. So He put some protective measures in place — these protective measures get in the way of nutrition or digestion. When it rains the nut, grain or seed gets wet and can then germinate to produce a plant. So we are mimicking nature when we soak our nuts, grains and seeds.
Nutritional inhibitors and toxic substances found in nuts grains and seed can be minimized or eliminated by soaking.
 
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. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.”

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 allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm 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.”

What can be used to soak nuts, grains and seeds?
I have found many references to soaking nuts, grains, and seeds in water, salt water, or a warm water mixture with something acidic like yogurt, whey or lemon juice. It seems within 7 to 24 hours the enzyme inhibitors are neutralized and the anti-nutrients are broken down regardless of the method you choose. There is evidence that the process works when you see sprouting begin.

How long does the soaking process take?
“As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.” “Flour products should be soaked at room temperature for at least twelve hours but better results may be obtained with a twenty-four hour soaking.”

Are the nuts, grains and seeds used wet?

I have enjoyed almonds wet. If you choose to try consuming anything in the soaked state, make little batches and store them in the refrigerator. Usually everything that is soaked is dried in a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture.

Wheat berries can be soaked whole for 8 to 22 hours, then drained and rinsed. Some recipes use the whole berries while they are wet, such as cracker dough ground right in the food processor. You can also dry sprouted wheat berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and use the flour in a variety of recipes. Nuts, grains, seeds and legumes can be ground up to use as flour in many recipes after they have been dried.

Any advice on what to do with legumes?

Maureen Diaz recommends soaking any beans or legumes in water and vinegar for at least twelve hours before cooking. Soaked and dried beans may be ground up and used as flour for thickening and baking. This is helpful for those on a gluten free diet.
AlmondsOne 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).




Soaking Nuts and Seeds
  1. Gather your RAWorganic nuts or seeds.
  2. Rinse them in purified or distilled water.
  3. Place them in a glass or stainless steel bowl.
  4. Soaking Nuts
  5. Cover with twice as much filtered water as the nuts or seeds. (1 cup of nuts to 2 cups of water). Add 2 tsp sea salt.
  6. Cover the bowl with something breathable like a cloth towel.
  7. Drain and rinse the nuts or seeds every 3 or 4 hours.
The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.



“Q. When soaking nuts, why is the salt needed?
A. The salt helps activate enzymes that de-activate the enzyme inhibitors. For grains, we soak in an acidic solution ( 2 tsp lemon juice) to get rid of phytic acid. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors. The method imitates the way the native peoples in Central America treated their nuts and seeds–by soaking them in seawater and then dehydrating them.”
(So nuts are prepared slightly differently because they don’t have as much phytic acid, but do have high amounts of enzyme inhibitors.)




Sprouting Nuts and Seeds
  1. Follow the process above for soaking nuts and seeds.
  2. Place the soaked and rinsed nuts or seeds in a sprouting jar. You can get this online or at a health food store.
  3. Cover the jar with screening, cheesecloth, or sprouting lids.
  4. Sprouting Jar
  5. Put the jar face down, at an angle in a low light place. A dish rack or a high rimmed bowl works well because it allows the excess water to drain out.
  6. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times.
  7. Make sure you drain the jar well. Seeds that sit in water can spoil the whole jar!
  8. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours.
  9. Let the sprouts grow for the suggested number of days.
After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! Refrigerated produce dies quickly.
The sprouts can then be stored in the refrigerator for up to 6 weeks. 





Soaking and Sprouting Times






Nut / SeedDry AmountSoak TimeSprout TimeSprout LengthYield
Alfalfa Seed3 Tbsp12 Hours3-5 Days1-2 Inches4 Cups
Almonds3 Cups8-12 Hours1-3 Days1/8 Inch4 Cups
Amaranth1 Cup3-5 Hours2-3 Days1/4 Inch3 Cups
Barley, Hulless1 Cup6 Hours12-24 Hours1/4 Inch2 Cups
Broccoli Seed2 Tbsp8 Hours3-4 Days1-2 Inches2 Cups
Buckwheat, Hulled1 Cup6 Hours1-2 Days1/8-1/2 Inch2 Cups
Cabbage Seed1 Tbsp4-6 Hours4-5 Days1-2 Inches1 1/2 Cups
Cashews3 Cups2-3 Hours4 Cups
Clover3 Tbsp5 Hours4-6 Days1-2 Inches4 Cups
Fenugreek4 Tbsp6 Hours2-5 Days1-2 Inches3 Cups
Flax Seeds1 Cup6 Hours2 Cups
Garbanzo Beans
(Chick Pea)
1 Cup12-48 Hours2-4 Days1/2-1 Inch4 Cups
Kale Seed4 Tbsp4-6 Hours4-6 Days3/4-1 Inch3-4 Cups
Lentil3/4 Cup8 Hours2-3 Days1/2-1 Inch4 Cups
Millet1 Cup5 Hours12 Hours1/16 Inch3 Cups
Mung Beans1/3 Cup8 Hours4-5 Days1/4-3 Inches4 Cups
Mustard Seed3 Tbsp5 Hours3-5 Days1/2-1 1/2 Inches3 Cups
Oats, Hulled1 Cup8 Hours1-2 Days1/8 Inch1 Cup
Onion Seed1 Tbsp4-6 Hours4-5 Days1-2 Inches1 1/2-2 Cups
Pea1 Cup8 Hours2-3 Days1/2-1 Inch3 Cups
Pinto Bean1 Cup12 Hours3-4 Days1/2-1 Inch3-4 Cups
Pumpkin1 Cup6 Hours1-2 Days1/8 Inch2 Cups
Quinoa1 Cup3-4 Hours2-3 Days1/2 Inch3 Cups
Radish3 Tbsp6 Hours3-5 Days3/4-2 Inches4 Cups
Rye1 Cup6-8 Hours2-3 Days1/2-3/4 Inch3 Cups
Sesame Seed,
Hulled
1 Cup8 Hours1 1/2 Cups
Sesame Seed,
Unhulled
1 Cup4-6 Hours1-2 Days1/8 Inch1 Cup
Spelt1 Cup6 Hours1-2 Days1/4 Inch3 Cups
Sunflower, Hulled1 Cup6-8 Hours1 Day1/4-1/2 Inch2 Cups
Teff1 Cup3-4 Hours1-2 Days1/8 Inch3 Cups
Walnuts or
Pecans
3 Cups6 Hours4 Cups
Wheat1 Cup8-10 Hours2-3 Days1/4-3/4 Inch3 Cups
Wild Rice1 Cup12 Hours2-3 DaysRice Splits3 Cups

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