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.
Hi, Laura,
If making pancakes, you can definitely soak the whole grains before you grind….just use your blender to grind the grains. You add additional buttermilk to the blender as you “grind” until the grain is the consistency of thick shake, then add your eggs, oil, and leavening agents, and viola — wonderful pancake batter. 1 cup of wheat will feed about 3 adults. We love our buttermilk soaked whole wheat pancakes!
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.
Hey Laura thanks for this comment, I am just getting Started Grinding my own wheat. I have lots of Questions about soaking The wheat and still being able to use My Bread Machine. I have tried just soaking 1/2 to 2/3 of my flour while using Butter milk. It is very helpful tp know I can soak it all & come out OK. I was afraid it would be to dry. I have also Noticed It doesn’t mold as fast as other bread. My last loaf Lasted 2 weeks, Only me and hubby to eat it. He loves it for sandwiches in his lunch. thanks again Libby
Ken, when you add the yeast to your bread machine, do you activate it in water first? I have been experimenting with this method, but find that when I add the proofed yeast (in 1/4c water) it makes the dough too sticky and then I have to keep adding in more flour making a denser loaf. But if I use less liquid during the initial soak, the dough is not workable the next day and it puts a big strain on the bread machine motor to get it turning.
How do you do it?
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!!
Hi, Karena,
You can leave it out overnight….buttermilk is actually made by allowing the culture to grow at room temp in milk (I know because I’ve done this a lot.). It’s refrigerated only after the culture has developed, but it’s fine for leaving out overnight when soaking wheat.
Susan, do you know this would work if the buttermilk is homemade? like coconut milk and lemon juice?
I’d love to do some dairy free gluten free pancakes… I love the idea of soaking flour!
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.
Kimmy, I’m sorry if you’ve answered this question already, but I’ve searched for this answer and just can’t find it.
Once I’ve already soaked my quinoa or rice (the two I soak the most) HOW DO I COOK THIS STUFF? I’ve soaked and then followed the recipe on the package only to end up with a horrible glob of gross quinoa (inedible) or rice that is just sticky (I could still manage to eat this, but not great).
I’m ruining every batch I cook. HELP!!!
Thanks, Laura
get a rice cooker, that helps me greatly =)
Hello- We make bread in our bread machine that automatically mixes and bakes all ingredients. We want to add both millet and quinoa to our recipes. Do we need to soak both beforehand, or can we just throw the grain (not as flour) in with the mix since we are only using a little of both to make a multi-grain bread? Also, do we HAVE to add yogurt, lemon, vinegar or anything to the room temp water if we soak or, for bread, will water alone do fine?
Thanks,
Dee
Dee – I’ve been adding cooked quinoa/amaranth to recipes, inc sourdough & muffins – works great! & is an easy way to use quinoa (I am working on soaking more – I’ve always soaked beans!) Sometimes I bake the quinoa – 30 minutes covered, 10 w/ lid off in 350* oven; often using some pureed squash w/coconut milk for part of the liquid.
Sounds like the vinegar etc helps ‘neutralize the anti-nutrients’ – so is SUGGESTED, but not required!! I’d say try it both ways, see what you like best!
If soaking the grains for baking results in these benefits, should I soak my oatmeal overnight as well before using it for breakfast? The oatmeal I use is the extra thick old fashioned. Sometimes I use the whole grains too.
Thank you for the great information.
I am new to traditional eating, love your site, thanks so much for all you do!
I soaked brown rice for the first time– I used ACV. I just cooked and it is a bit soggy vs fluffy. Makes me think I should have cut back the water as the rice may have absorbed some during soaking. Any suggestions?
Hi very informative. May I ask once you soak your porridge oats do you rinse them? I have tried this and the rinsing seems to rinse out most of the oats substance!
Regards, jj
I’ve been soaking my oatmeal and flour for pancakes for the last few weeks. Love the results. However, the first few day I experienced a lot of gas. It went away, but my children continue to complain off and on that their stomachs hurt. Is there an adaptation period for some? My kids are very healthy and have been raised on very healthy food. My soaking has been done with kefir and sometimes I soak up to 24 hours. Just wondering if we are alone on this. Laura
Hi,
I soak whole grains,brown rice from years.but in summer the wheat flour is getting too sour.is it ok to keep refregirate after soaking.
Thanks
after soaking quinoa and rice how do you cook it. I soak and then cook according to the directions but end up with mush. please help
I am totally confused. I thought I should soak my wheat berries 24 hours, then a friend suggested I put it on cokkies sheets in my warming drawer then I could grind it? Or should I grind it and then soak it?
Also I cook Japanese short grain white rice. My Mother in Law is Japanese and she showed me early on that all rice should get washed till the water is clear and then it is soaked before cooking.
I am totally confused. I thought I should soak my wheat berries 24 hours, then a friend suggested I put it on cokies sheets in my warming drawer then I could grind it? Or should I grind it and then soak it?
Also I cook Japanese short grain white rice. My Mother in Law is Japanese and she showed me early on that all rice should get washed till the water is clear and then it is soaked before cooking.
Thanks a lot for the post ! I have a question if we soak brown rice or any grains overnight in water can we cook the grains in its soaked water or is it essential to drain them and use fresh water?
Does the soaking also apply to chickpea flour, coconut flour and quinoa flour? and of so, what would i soak them in, how long etc…thankyou!
Can you tell me if it works to soak flour in a buttermilk substitute such as 1 T lemon juice combined with 1 c milk?
Thanks for the all the great info.
I’ve long been soaking grains, but I too was under the impression the soaking water should be thrown out (I soak overnight, then drain & rinse the grain, then cook, usually with a little less water than would otherwise be called for). From your post it sounds as though you can cook the grain in the soaking water.
What do you think? Perhaps it’s ideal to throw out the soaking water, but not necessary?
Thanks.
I’ve long been soaking grains, but I too was under the impression the soaking water should be thrown out (I soak overnight, then drain & rinse the grain, then cook, usually with a little less water than would otherwise be called for). From your post it sounds as though you can cook the grain in the soaking water.
What do you think? Perhaps it’s ideal to throw out the soaking water, but not necessary?
Thanks.
I have seen this topic all too frequently and I am finding it discouraging. I have wheat, have ground it for years and made bread my kids and husband devour, no one is having trouble (ok dh has gas from everything God ever made, but that’s him) I don’t have all these additives, save water, to be soaking grains in. I just make flour for breads and cakes. Who has an extra 18 hours to soak flour, on top of all the time it takes to form a good sourdough, when they have a large family and a disabled child AND they homeschool, AND run a business And they are pregnant??? I sometimes wonder if we come up with this stuff to make our lives more difficult, despite the health claims to the contrary. Mothers of yesteryear must have had incredible stamina and not a lot else to do. (yeah, right!
This is just so discouraging when you only have a bit of food in the house and just want to bake some bread-but don’t have 3 days to do dinner.
Don’t be discouraged. You don’t have to soak for 18 hours! Most people say 8-12 hours. You sleep 8 hours don’t you? Most people soak them overnight! If you don’t sleep 8 hours, then start them soaking a couple hours before you go to sleep and cook it in the morning. Or, I’m learning to cook stuff on the weekend so I can eat it all week. Soaked/cooked stuff can last about 5 days. Good luck, sounds like you have a very hectic life. You can do it!
I’m still confused. How can the yeast (and any other ingredients) be combined thoroughly enough in the dough, particularly using a bread machine?
Thanks
Hi, Matt… Just to let you know, I have a bread maker that does not even put the yeast INSIDE the bread maker, but on TOP in a small well. At the appropriate moment, a spring pops the hatch open and the yeast falls down onto the bread as it’s being mixed by the bread machine. But that happens AFTER the machine has kneaded the dough quite a bit. So yeah, it DOES mix thoroughly AFTER the dough has been kneaded… even if you DON’T soak the flour.
You do a great service with this blog. Well written and clear explanations for truly functional things I need to add to my new plant based regime. Thank you, Kimi Harris!
I have just recently started soaking my grains (usually brown rice, quinoa, millet, buckwheat, and wild rice), but have been leaving them in the refrigerator while soaking as I thought they might “go bad” if left out. Now doing some research I see that almost all recommendations are to leave at room temp, or even a little warmer. I will do this from now on, but am wondering, does soaking at a cold temp still have some benefit? Thanks!
Hi! Great post. I’m curious if a several day soak in the refrig would work. I have the Healthy Artisan Bread in 5 Minutes book and the recipes are made from a wet dough, made in a dough bucket and used over 1 to 2 weeks. Would this “count” as soaking or does it have be at room temp? If you don’t use whey or yogurt does it need more time? What happens to the phytic acid?
Thanks!
Carol
Has anyone tried soaking and rinsing their grains then drying them back out in a dehydrator before milling? I have read If you don’t rinse the phytic acid out of the grains, then soaking is almost pointless. What is your opinion on this?
Hi! I thought I had read somewhere about someone soaking oats before making granola – I would love to know how to do this without making it soggy! Was it on this site where I saw it! Thanks!
Sheri
Yes!!!! I would love to know this too!!!!
Soaking makes sense; Sprouting makes even more sense – especially for those of us who have grain sensitivities [but not Celiac Disease]!
So my question: If I soak for 8-24 hours, then sprout for 1-3 days… then [from reading these comments] I should put the sprouted grains in my VitaMix with the required wet ingredients and go from there?
Has anyone tried this?
Hello,
Could you tell me if steel cut oats will sprout? If not, do you know where I could find whole oats? Thanks so much!!
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