Q: Why do so many recipes these days involve soaked or sprouted seeds and
grains? Aren’t they supposed to be healthy on their own? I used to sprout
alfalfa seeds and read that they could be dangerous so I stopped. Should I
reconsider and, if so, how do I make sure it’s healthy?
A: Although we are used to soaking beans and legumes before cooking them, in
our culture, soaking whole grains, seeds, and nuts is not as common.
However, the benefits to soaking are said to include both improved flavor
and nutritional value. That’s why many raw food recipes call for soaked nuts
or seeds.
In order for nuts, grains, seeds, and legumes to survive in Nature until
proper growing conditions are present, they have built-in mechanisms that
inhibit germination until there is sufficient rainfall to ensure growth.
These mechanisms include enzyme inhibitors, which can stress our digestive
systems; phytic acid, which can block the absorption of minerals like
calcium, magnesium, iron, and zinc; tannins, which bind to proteins; and
goitrogens, which suppress the function of the thyroid gland by interfering
with iodine uptake.
One study found that if you can remove phytic acid entirely from grains
(likely impossible), you’ll improve your iron absorption by three times in
the case of rice and nearly twelve times for wheat.
(By dry weight, nuts generally contain more phytic acid than similar amounts
of grains and legumes; however, people don’t normally eat whole meals of
nuts, like they do grains and legumes, so the phytic acid is not thought to
be as problematic.)
Soaking removes these substances, preventing mineral deficiencies and bone
loss, and increases the amounts of vitamins, especially B vitamins. It also
encourages the production of beneficial enzymes and is said to break down
gluten and make digestion easier. Soaking makes proteins more readily
available for absorption and helps neutralize toxins in the colon and keeps
it clean.
In her book Nourishing Traditions, the Weston A. Price Foundation’s soaking
guru Sally Fallon says that many people who are allergic to grains will
tolerate them well when they are soaked first.
Soaking Grains
It is thought that soaking cracked or rolled cereal grains overnight will
improve their nutritional benefits. Although as little as seven hours of
soaking will neutralize much of the phytic acid in grains, you can soak
organic grains like rice, millet, quinoa, and wheat from twelve to twenty-four hours at room temperature in warm water. Always use a glass or ceramic
container rather than plastic. Warm water will help neutralize the enzyme
inhibitors and encourage the production of beneficial enzymes. That process
can be aided by adding a tablespoon of something acidic like whey, lemon
juice, vinegar, buttermilk, yogurt, or kefir to the soaking water. Be sure
to rinse the grains after they’ve soaked in order to remove any acidic
taste. Cook them in fresh water.
Wheat berries can be soaked whole for between eight and twenty-four hours.
Some recipes will specify using whole berries while they are wet. Or you can
dry them in a low-temperature oven or a dehydrator, and then grind them in
your grain mill for use as flour. (Nuts, seeds and legumes can also be
processed in this manner.)
Some grains, such as oatmeal, corn, and millet, have low levels of the
phytase enzyme that breaks down phytic acid, so you might want to add some
fresh ground wheat or buckwheat – which are higher in that enzyme – to your
oatmeal.
|
One study found that if you can remove phytic acid entirely from grains
(likely impossible), you’ll improve your iron absorption by three times in
the case of rice and nearly twelve times for wheat. |
Soaking Nuts and Seeds
Some people have trouble digesting nuts, especially if they are eating a
lot of them, such as in a raw food diet. Again, the enzyme inhibitors that
can cause digestive problems are removed by soaking. Another good reason to
soak and rinse nuts – especially walnuts and almonds – is to remove the
tannins and thus improve their taste.
Only soak raw (unroasted) and preferably organic nuts. First of all,
remove them from their shells if necessary. Then, after soaking in a glass
or ceramic container at room temperature for between a half hour and a few
hours (no more than six, according to Sally Fallon), they will be tastier,
smoother, and easier to digest. Harder nuts will take longer to soften. Use
a two-to-one ratio of water to nuts/seeds.
Dry them thoroughly right away in a single layer in the sun, a very low
oven (no more than 120 degrees F), or a food dehydrator. Store the dried
nuts and seeds in jars with lids in the refrigerator or cupboard, and they
are ready to use in any recipe.
If you are unable to dry your nuts or seeds, only soak an amount that you
can be sure to use within two or three days, and store them in an uncovered
glass or ceramic container in the refrigerator.
Soaking Legumes
Dried legumes are almost always improved by soaking with repeated water
changes, for the same reasons that grains and nuts/seeds should be soaked.
Soaking legumes also breaks down indigestible starches and sugars, which
ferment in your gut and produce gas.
Start by sorting through them to remove any damaged legumes or beans, as
well as any stones or other dirt. Rinse and then soak them overnight in the
refrigerator in four parts water to one part legume. Change the water,
simmer for an hour, change the water, simmer for another hour, change the
water… for a total of four to six hours.
If you can’t do that, just soak them at room temperature for at least
eight hours, or overnight. Soybeans and kidney beans benefit from a
fourteen-hour soak. Soaking also results in a shortened cooking time.
Peas (including black-eye peas and chickpeas) are also members of the
legume family. Although they don’t contain the indigestible sugars and
starches that cause flatulence, their nutrition and flavor benefit from
soaking.
Soaked and dried beans may be ground up and used as flour for thickening
and baking.
Sprouting
When you are soaking nuts, seeds, and grains, they will begin to
germinate or sprout. If you like, you can take the next step and sprout them
further.
|
Sprouts are a nutrition powerhouse, with the highest amount
of vitamins, minerals, and enzymes of any food per calories unit. |
Common seeds for sprouting include alfalfa, fenugreek, lentils, peas,
radish, and red clover. Mung beans have been sprouted in Asia for thousands
of years. Most grains can grow chlorophyll rich grass crops, and grains
without hulls can also be sprouted.
Sprouts are a nutrition powerhouse, with the highest amount of vitamins,
minerals, and enzymes of any food per calories unit. Wheatgrass juice is a
powerful and important blood purifier and liver detoxifier.
Begin by soaking one to four tablespoons of fresh, untreated (organic)
seed in a wide mouth jar. (There are other methods that use bags or baskets,
and you could also use a commercial sprouting kit and follow the directions
that came with it.) Cover the mouth of the jar with a circle of thin
screening or netting and secure with rubber band. Add water, swirl, and
drain. Add one cup of cool water and soak for four to eight hours. Rinse the
seeds twice a day using cool water (to help prevent mold.) Refill the jar
with cool water, swirl, and drain. Invert the jar in a bowl, ensuring that
you remove as much of the moisture as possible, again to avoid mold
development.
Ensuring adequate air circulation and sterilizing your sprouting
equipment on a regular basis will also help to avoid the growth of mold in
your sprouts.
Your sprouts are ready when they are three to five cm (one to two inches)
long. Eat them right away, or cover the jar and refrigerate.
Sprouts, like any fresh live food, could carry harmful bacteria. There is
a very small risk that your sprouting seeds could be contaminated with
salmonella or E. coli. So it’s important to know the source of your seed,
and be sure it’s certified organic. Also ensure that any seeds you buy have
been handled as a food crop and not a farm planting seed crop so they
haven’t been in contact with animals or animal waste.
Sprouted grains and seeds are delicious when eaten raw, in salads,
sandwiches, or cereal. Grain that has been sprouted for a day or two (until
the sprout barely emerges) can be turned into flour. Pour a thin layer of
sprouted grain onto a mesh screen in a dehydrator and dry at about 110
degrees F until it’s thoroughly dry. You can spread it on a baking sheet and
set it in an oven set to the lowest possible setting, but the results won’t
be as good. Once the grain is thoroughly dry, grind it in a grain mill the
same way you would any other grain. Sprouted flour can be used in a
one-to-one ratio for white or whole grain flour.
Learn More
The Sprouting Book: How to Grow and Use Sprouts to Maximize Your
Health and Vitality by Ann Wigmore (Avery, 1986)
The Everything Sprouted Grains Book: A complete guide to the miracle
of sprouted grains by Brandi Evans (Adams Media, 2012)
Going Raw: Everything You Need to Start Your Own Raw Food Diet and
Lifestyle Revolution at Home by Judita Wignall (Quarry Books, 2011)
Wendy Priesnitz
is Natural Life Magazine’s editor. She has been a journalist for over
40 years and is the author of 13 books.
