Soaking
grains
Soaking grains before you eat them will allow your body to absorb better the minerals in the grains. There is a lot of confusion about what to soak and how, information that is described in detail in the phytic acid paper available on this site.
The technique you use for soaking will depend on what you are making. Porridge like breakfast cereal is one of the more simple ways to begin soaking your grains.
Porridges like oatmeal, multi-grain cereals, couscous, and bulgur should be prepared strategically to reduce their phytic acid. If you prepare them strategically, you may double your absorption of the minerals in the grains.
To break down phytic acid you need four things, generally speaking:
• Moisture
• Warmth
• Acid pH
• Time
In the context of porridges you need to do the following:
• Moisture: Place the grain in a bowl with about equal parts warm water.
• Warmth: The water temperature should be between 45 degrees and 55 degrees C (113-131 degrees F), just above body temperature.
• Acid: Add an acidic ingredient to water to achieve a pH level of 4.5 to 5.5. For best results use whey, yogurt, or kefir (approximately 2 tablespoons per cup of grain). Otherwise add about 2 tablespoons of lemon juice per cup of grain.
• Cover with a clean dishcloth to keep the bugs out.
• Warmth: Soak in a warm spot for at least two and at best twelve hours (time).
Tip: Soak your breakfast cereal or other grain porridge overnight as I describe. In exchange for your soaking preparation time, your cooking time will decrease dramatically.
Exception
Every good rule has its exception and in this case, it is oatmeal. Oats have a naturally low level of the enzyme phytase. Soaking it as described above will be only marginally effective.
Tip: Add some fresh ground wheat to your oats.
Add about 10% wheat to your oatmeal and follow the directions above for soaking. Fresh ground wheat is high in the enzyme phytase.
Tip: If you don’t own a grain mill, put a tablespoon or two of wheat berries (kernels) in your coffee mill to add to your oatmeal.
Soaking grains before you eat them will allow your body to absorb better the minerals in the grains. There is a lot of confusion about what to soak and how, information that is described in detail in the phytic acid paper available on this site.
The technique you use for soaking will depend on what you are making. Porridge like breakfast cereal is one of the more simple ways to begin soaking your grains.
Porridges like oatmeal, multi-grain cereals, couscous, and bulgur should be prepared strategically to reduce their phytic acid. If you prepare them strategically, you may double your absorption of the minerals in the grains.
To break down phytic acid you need four things, generally speaking:
• Moisture
• Warmth
• Acid pH
• Time
In the context of porridges you need to do the following:
• Moisture: Place the grain in a bowl with about equal parts warm water.
• Warmth: The water temperature should be between 45 degrees and 55 degrees C (113-131 degrees F), just above body temperature.
• Acid: Add an acidic ingredient to water to achieve a pH level of 4.5 to 5.5. For best results use whey, yogurt, or kefir (approximately 2 tablespoons per cup of grain). Otherwise add about 2 tablespoons of lemon juice per cup of grain.
• Cover with a clean dishcloth to keep the bugs out.
• Warmth: Soak in a warm spot for at least two and at best twelve hours (time).
Tip: Soak your breakfast cereal or other grain porridge overnight as I describe. In exchange for your soaking preparation time, your cooking time will decrease dramatically.
Exception
Every good rule has its exception and in this case, it is oatmeal. Oats have a naturally low level of the enzyme phytase. Soaking it as described above will be only marginally effective.
Tip: Add some fresh ground wheat to your oats.
Add about 10% wheat to your oatmeal and follow the directions above for soaking. Fresh ground wheat is high in the enzyme phytase.
Tip: If you don’t own a grain mill, put a tablespoon or two of wheat berries (kernels) in your coffee mill to add to your oatmeal.
- Sign up for the e-course or order the phytic acid digital paper for more information on grains that need special treatment, as oatmeal does.
- Discover very easy methods to bake bread.
- Learn the food science behind soaking beans.
- In the paper, enjoy a collection of simple-to-use, great tasting recipes.
Buy
the Phytic Acid Paper
Purchase the downloadable paper on reducing phytic acid in your kitchen. It contains data visualizations like the quality you see here in this article and will walk you through the best strategies to use in your kitchen. (Read more)
Purchase the downloadable paper on reducing phytic acid in your kitchen. It contains data visualizations like the quality you see here in this article and will walk you through the best strategies to use in your kitchen. (Read more)