Are you wondering whether you should be soaking nuts and seeds before eating them? Is it necessary to soak quinoa overnight? And do lentils need to be soaked? Have you been told that grains and legumes are not easily digested by humans and should therefore be avoided?
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Whilst some people may find these foods difficult to digest, the majority should be able to enjoy them as part of a balanced diet if they are properly prepared in advance. Today I will highlight the benefits and ‘how-to’ of soaking nuts and seeds, as well as grains and legumes.
If these foods aren’t properly prepared, symptoms such as stomach pain and excess gas may be more likely. The reason is the presence of natural substances, such as phytic acid, which can block mineral absorption and inhibit digestion. These substances are part of nature’s defense mechanism to ensure the survival of the nut, grain, or seed until optimal growing conditions are present. However, they can be significantly reduced by soaking them before use.
These types of foods were properly prepared in traditional societies. However, with our modern, convenience-centered lifestyles, the act of adequate soaking before use has fallen by the wayside. It is now more common for people to decide what’s for dinner at 4 pm, the same day. This leaves inadequate time to properly prepare such foods.
The Nourishing Traditions Cookbook places a strong emphasis on proper food preparation, and its recipes are delicious. Find out more about the book in my post about my favorite healthy cookbooks, or check out the book.
How to soak seeds, nuts, grains, and legumes
To significantly reduce substances such as phytic acid and enzyme inhibitors, soak grains and legumes for at least twelve hours before cooking. Set this up before you go to bed for use the next evening. Soak in warm water with an acidic addition to enhance the positive effects – a dash of vinegar or a squeeze of lemon juice. The following night, discard the water and cook as usual.
If you are soaking nuts and seeds, the optimal time is generally between seven and twelve hours. Go for seven hours for softer nuts, such as walnuts, and twelve hours for harder nuts, such as almonds.
Note that cashews only require three to six hours of soaking, or they tend to become too soft and slimy. Soak in warm water with a pinch of salt, then store in the refrigerator and eat wet or dry out in a dehydrator.
If you want to get even more nutrition from your food, the next step is to consider sprouting. Sprouting is an awesome way to get even more nutritional value from your food. You can also check out these five simple tips for optimal nutrition or the little-known benefits of the ‘newest’ superfood. Sometimes, it can be hard to get enough nutrition from your food. If you feel like you’re eating really well but could do with a nutrient top-up, check out the benefits of IV vitamin therapy.
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