How to Soak Grains – Necessary or Not?

 

I know the familiar story – it’s 6 o’clock, you’re hungry or maybe hangry (eek!), the quinoa already takes 20 minutes to cook, and your perception is that there is NO TIME to soak the grains. Is soaking REALLY that important?

Well let me answer that for you – it’s SUPER important!

Soaking your grains is critical to supporting your digestion. As an added bonus it can seamlessly be incorporated into your routine as a self-care practice that takes less than 5 minutes!

It’s self-care in that you are intentionally giving attention to both what you are eating and when you will be eating. It’s best to only soak the amount that you will eat within a few days. Soaked grains don’t stay good for long, so cook them up when they’re done soaking! For example, I like to soak 2-3 cups of a grain at a time, which can be cooked and then eaten over the course of the week.

This is a wonderful Gentle Leap in that it’s a simple practice that connects you to your food, your body, and your mind.

By mindfully bringing your attention to what you are putting into your body you are reaffirming your commitment to your health. Yay!

Why Soak Grains?

Plants have developed their own defense mechanisms in order to survive and thrive. In order to protect the precious seeds from premature germination and ward off predators, plants have developed anti-nutrients in the form of phytic acid, lectins, and other enzyme inhibitors. Therefore when we eat ungerminated plant foods like grains, seeds, nuts, and legumes, we are also consuming these anti-nutrients.

When consumed regularly, these anti-nutrients can contribute to mineral deficiencies, irritable bowel syndrome, and bone loss.

There is a simple solution! Our ancestors discovered long ago that traditional methods of soaking, sprouting, and fermenting will neutralize most anti-nutrients. These techniques also increase the bioavailability of valuable nutrients and aid in improving digestibility by pre-digesting complex starches through the soaking process.

Scroll down to find out how to soak your grains through this simple self-care practice of connecting more deeply with the food that nourishes us.

How to Soak Grains

 

Quinoa

1. In a large glass container: add 2 cups quinoa and 6 cups of water
2. Stir in 1 tablespoon fresh lemon juice or apple cider vinegar
3. Cover and leave for 24 hours at room temperature
4. Strain, rinse, and prepare as usual

Rice & Millet

1. In a large glass container: add 2 cups rice or millet and 2 cups of warm water
2. Stir in 2 tablespoons fresh lemon juice or apple cider vinegar
3. Cover and leave for 7 hours at room temperature
4. Strain, rinse, and prepare as usual

All Other Grains

1. In a large glass container: add 2 cups of grain and 2 cups of warm water
2. Stir in 2 tablespoons fresh lemon juice or apple cider vinegar
3. Cover and leave for 12-24 hours at room temperature
4. Strain, rinse, and prepare as usual