Soaking some foods helps to make nutrients more digestible and bioavailable. In other words, it is less a matter of what you eat, and more how you prepare it. Not only can you miss out on the health benefits inherent in the food but, in some cases, sub-optimal preparation can even create digestive problems, including the depletion of nutrients that you need.
This is particularly the case with very nutritionally dense nuts, legumes, seeds and grains. When dried, they are potential trees in dormancy (sometimes for as long as 50 years), just awaiting their activation. The nutrients you want are also locked within this same dormancy. Water is the awakening catalyst that triggers the release of these nutrients. The nutrients are most available when the product is ready to germinate, in other words, when the seed has activated enough of the nutrients to provide for the potential tree's growth.
As a natural defense against premature consumption, anti-nutrients like phytic acid and oxalates exist in the products as a deterrent against predators. Anti-nutrients make the product less appealing because it reduces nutrient absorption and often leads to digestive discomfort, including leaky gut problems. The activating effect of water breaks down phytic acid.
Why soak (in summary)
- to promote digestion
- to increase availability of nutrients, including proteins.
- to reduce cooking time
Steps to soak raw material
- Select only raw material (nuts, legumes or seeds)
- Rinse thoroughly under running water
- Completely emerge in lukewarm water in a glass or ceramic bowl
- Include these optional, highly recommended additives
- a splash of vinegar or lemon juice
- a pinch of salt. Salt helps water to become absorbed faster than otherwise. It also helps in breaking down anti-nutrients
- cover with something breathable
- allow to stand for several hours, usually 6 to 12 hours, depending on the product type. Required soak times are as follows.
- almonds, 12 hours
- amaranth, 4 hours
- barley, 6 hours
- black beans, 12 hours
- Brazil nuts, 4 hours
- buckwheat, 6 hours
- cashews, 6 hours
- chickpeas (aka garbanzo beans). 12 hours
- garbanzo beans (aka chickpeas), 12 hours
- hazelnuts, 12 hours
- lentils, 6 hours
- lentils (black), 12 hours
- macadamia, 4 hours
- millet, 6 hours
- mung beans, 12 hours
- oats (steal cut), 8 hours
- peanuts, 12 hours
- pecans, 8 hours
- pistachios, 8 hours
- pumpkin seeds, 8 hours
- quinoa, 4 hours
- sesame seeds, 8 hours
- sunflower seeds, 8 hours
- walnut, 8 hours
- wild rice, 8 hours
- drain and rinse thoroughly with fresh water
- Optionally, you can dehydrate the product for long-term storage
- most of these products can be eaten at this stage.
CONTENT RELATED TO SOAKING NUTS, LEGUMES AND GRAINS
- Speedup digestion
- Fermented foods
- Sauerkraut (full instructions)
- Fermented vegetables
- Vegan ceviche
- Fermented garlic in honey
- Ginger bug
- Fermented drinks (ginger ale, fermented lemonade, etc)
- Cheong: sweet fermented syrup
- High protein yogurt with chickpeas
- Extra creamy yogurt with oats
- DIY chickpea yogurt
- Oat yogurt
- Vegan milks and other drinks
- Tofu
- Breakfast or snacks
- Vegan Caribbean Christmas cake
- Pink (beetroot) pancake recipe
- Tortillas (Green spinach)
- Protein granola bar
- Pizza
- Barbadian (aka Bajan) conkies
- Rice and beans aka gallo pinto
- Other
- Vegan eggs
- Topping (guacamole inspired)
- Papaya salad to improve enzyme activity and improve digestive health
- Sprouts (lentils)
- Ghee (not vegan)
- Agar agar (medicinal superfood great for making vegan flan with vegan milks)
- Why and how to soak nuts, legumes, seeds and grains
- YouTube video by Julia Pranic 'WHY and HOW to SOAK beans, nuts, seeds, legumes, and grains + Phytic acid and soaking time tips'
