I have mentioned “soaking grains” frequently here at The Nourishing Gourmet. Many have wondered what in the world I was talking about! Others have wondered why I would add another step into my cooking, when cooking from scratch takes so long already. An explanation is long overdue. Especially because this is a nourishing practice that I consider vital to our health.
Why I soak my whole grains
Most all of us know the nutritional advantages of whole grain food verses refined flours. Whole grains retain vitamins, minerals, and fiber that are vital to our well being. But what if I were to tell you that in all whole grains there are enzyme inhibitors that can interfere with digestion and other natural substances that blocks you from absorbing all of those great minerals and vitamins?
Grains, that are not soaked, equal poor digestive worth, and blocked vitamins and minerals
Unfortunately, it’s true. But there is a solution!
It’s only been in more recent years that we have disregarded traditional methods of sprouting, soaking, and fermenting grains. Not understanding the importance, we slowly forgot these methods of preparation. But we now know better …
Phosphorus in the bran of whole grains is tied up in a substance called phytic acid. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, clocking their absorption. Whole grains also contain enzyme inhibitors that can interfere with digestion. Traditional societies usually soak or ferment their grains before eating them, processes that neutralize phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available. Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens. Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures. Nourishing Traditions, Sally Fallon, Pg 25
Soaked grains equal better digestive worth and make vitamins and minerals available to absorb
For those who have had digestive trouble when eating whole grains, this could be part of the answer for you. For the rest of us, it will help make sure we don’t develop digestive issues and insure that we are able to fully utilize all of those vitamins and minerals we eat whole grains to get!
How do you do it?
It’s quite simple. You can soak grains like rice, millet, quinoa, wheat, 12 to 24 hours at room temperature in some water with 1-2 tablespoons of whey, lemon juice, vinegar, buttermilk, yogurt, or kefir (this gives it an acidic medium which helps neutralize anti-nutrients). You can then rinse the grains to remove any acidic taste to them, and then cook in fresh water.
Or you can sprout your grains (check out my post about sprouting grains for more directions).
For baked goods, you can soak your flour in buttermilk, yogurt or kefir 12 to 24 hours and then add the rest of the ingredients right before baking. This makes the fluffiest whole wheat pancakes! I have been able to do this method dairy free as well very successfully (like this recipe for soaked pancakes)
Sourdough is also extremely helpful in reducing anti-nutrients as well. Read this post about the benefits of sourdough, and here is an example of a recipe using sourdough to effectively soak your grains.
I will give more specific direction in individual recipes, but those are the basic guidelines. I have personally found that it isn’t harder to add this step in, it just takes forethought! And it’s definitely worth it for our family’s health.
(Wheat flour soaking in buttermilk for buttermilk pancakes the next day)
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Great post…In my cafe I soak grains and rice, as well as lentils to make breads and cakes, as well as dosai. These are great power foods and wonderful for the digestive tract…
I grind my own wheat for flour. Should I soak the wheat kernels before I grind it, or should I soak it after it is ground into flour. If before, will that mess up my mill? If after, how does the additional liquid affect recipes?
Hello Laura,
you definately do not want to soak your grains before you grind, this will mess up your mill. When I make my bread I soak almost all the milled flour with all the water and let us soak in my mixer overnight. If I have it on hand I will add a bit of whey. In the morning I add the rest of the ingredients and proceed as usual.
For the pancakes and coffee cake, Sue Gregg has the best techniques. In the blender you add the whole grains with the buttermilk or yogurt and blend until smoot, usually about 5 minutes. Then add the rest of the ingredients in the morning. I am working on posting these recipes on my blog http://www.windyacresfarmshop.blogspot.com in the coming week but I think you find Sue’s recipes just by googling her name.
I hope this helps.
Hello Laura
We make organic whole wheat bread in a bread machine.
Substitute the water in the recipe with buttermilk.
Add all ingredients except the yeast into the machine, turn it on for
several minutes to form a basic dough and turn it off and let it sit
for about 18 hours. Then add the yeast and turn the machine on.
Lately have substituting 1 cup of the whole wheat flour for 1/2 cup
spelt flour and 1/2 cup amaranth flour. The bread has a nicer texture
this way. Have been experimenting by adding some herbs such as rosemary
and Italian seasoning.
I soak my steel cut oaks overnight but only because they cook much faster in the morning. Is there any benefit to soaking 8 to 10 hours with no acid (Is acid necessary)? Finally, will the cooking time and texture be affected by soaking grains? Thank you SO much.
Hello Jon
You don’t need an acid, soaking is just fine. More of the anti-nutrients
will be removed by adding the acid. We add two teaspoons of
lemon juice to our oatmeal (for two servings of oatmeal) and
do not notice any lemon taste. Also we like to add some chia seeds
and shelled hemp seeds (hemp hearts).
How much water should you cook your rice in after it has soaked??
hi. here’s what i like to do with rice.
use a wide mouth mason jar, with cup measurements marked on the side.
add 2 cups rice. (rinsing it is a good idea.)
fill the jar up to just below the lid ring threads with water.
(plus a teaspoon or two of cider vinegar, optional.)
cap it, being careful to leave the lid lose. (if it’s warm, it’ll start to ferment and produce bubbles)
let soak overnight or longer.
when you go to cook the rice, simply pour out jar contents into a pot and add another one-and-one-half cups water. you can use the jar to measure the additional 1 ½ cups, thus also rinsing out any rice still in the jar.
cook as normal, though the soaking may cause the rice to cook faster.
after you try this, you might discover you prefer more or less water, depending on how tender you like the rice.
hope this helps. good luck!
I have a question. Do you soak grains in or out of the refrigorator? I am a newby on this one.
Soak at room temp.
If you are cooking white rice, do you still need to soak it? Isn’t all the bad stuff in the bran, ie, brown rice? Thanx!
Louise, if you are eating white rice, don’t soak or rinse it, it is “enriched” or powder coated with additional vitamins. However, the brown rice doesn’t have “bad stuff”, its just protected. You soak the grains to reduce that protection so that your body can absorb the best stuff grains have to offer.
Can someone help me with a question?
If you use buttermilk to soak your wheat overnight, can you still do it at room temperature? Won’t the milk spoil? Shouldn’t it be in the fridge?
Thanks!!
Great article, thanks. Is there any benefit to soaking already-cooked grains such as muesli?
I would like to make up dry mixes for quick breads and vacuum seal them. When I want to make them, can I soak all the dry ingredients including salt, sugar, baking soda, baking powder, together?
I always thought you had to pour the soaking water off to get rid of the enzyme inhibiters, like you would with beans. Aren’t you still consuming it if you soak the ground flour instead of the grain?
Read somewhere that wheat used to pre-sprouted in the fields by cutting and stacking upright so the moisture from the dew would cause it to sprout before being removed from the stalk. Then it was dried and ground.
Thanks so much for your wonderful sight.
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