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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Hi Kimi,
Is greek style st yogur ok to use as the acidic medium to soak my flour, or do I nee to use the regular runny kind o yogurt?
Thanks
Joy
Hi Kimi,
Is greek style set yogurt ok to use as the acidic medium to soak my flour, or do I nee to use the regular runny kind o yogurt?
Thanks
Joy
As long as it is live-culture, it is fine to use. 🙂
I already sprout and dehydrate my grains before grinding them in a mill. Do you then need to soak the sprouted flour before baking or does the sprouting accomplish the same task? I have a recipe for soaked wheat bread but my flour is already sprouted and wondering if I can use or need to use unsprouted. Thanks!
It is not necessary to soak flour made from sprouted grains. The sprouting is sufficient.
Bread is suppose to be bad for you (weight gain) is there a bread that I can make in my bread maker that is healthy/good for you to make. And I’ve never heard of sprouting flour before is that better for you when making bread.
Thanks
Organic Gluten free (sprouted) grains make for wonderful bread. You can soak your own gluten free grain by following the above method.
Stay away from Tapioca Flour as it becomes an anti-nutrient via the commercial process of boiling the Yucca or Cassava root. Once boiled, that liquid with the nutrients is thrown away. The valueless product is then dried before grinding into flour. A better choice is Cassava flour which is a baked product with the natural vitamins /minerals still in the flour. Pricey, many people make their own Cassava flour. The root is peeled, shredded in a processor, and then baked. After cooling, it’s easy to process into flour.
The weight gain is also likely from Glyphosate [ See “Whats with the Wheat” film or https://nuscimag.com/how-pesticides-could-be-making-you-fat-the-impact-of-glyphosate-on-the-gut-microbiome-fd6c75b2cf34 or, lastly, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/ ]
I make bread and cakes usually from organic brown rice, millet and cassava flours. Chia, Flax instead of eggs can be used. Its necessary to add 1/8 teaspoon of guar gum per cup of flour to keep your creation from crumbling.
Best of success.
One more question….. What is a good yogurt to use? So many have othe junk/fructose in them. I’m changing everything I eat and looking at labels.
Thanks
I’m trying to include high fiber in liquid meal replacements, preferably without cooking anything (it’s for a home bound friend who doesn’t want to add any cooking step).
Wondering about this: Can I soak quinoa or oat flour overnight in some coconut or almond milk, right in my blender, then add the remaining ingredients and blend? Would that soaking step be enough to make the flour digestible without cooking? Would love to hear your thoughts. TIA
I’ve read numerous times not to combine a milk product with the oatmeal b/c something blocks something else… or the calcium product (i.e. dairy product) blocks the absorption of the soaked grain nutrients. Does any of this sound familiar? I have researched a lot trying to heal my autistic son. Anyway, we were adding yogurt to the soaked oatmeal and discovered we should not be doing that. Maybe it was the dental book i was reading. either way… have you heard of this?
Hi, What about beans; mungbeans, blackbeans… needs soak?
Can you explain the difference between Overnight Oats, perhaps with almond milk and yogurt, that will be placed in the refrigerator overnight and eaten cold the next morning – and – soaking oatmeal in water and yogurt in warm water overnight. I don’t understand why both methods wouldn’t work. Is it all about the temperature of the soak time?? Won’t both methods be affective against enzyme inhibitors in breaking down the oats?
You guys are insatiable with the questions ….close your eyes and listen to your instincts and intuition.the answer is not formed in words but in pictures from from past life experiences . trust that . ok
The difference between soaking in Almond milk verses yogurt or kefir or Apple cider vinegar or any acidic-liquid-caused-by-fermentation is just that. ….the latter has the good bacterias in from being fermented where as the almond milk has not been fermented which gives it that power to break down the anti-nutritions phytates we can absorb the nutrients fully ….Tadaa!
Hi, I also would like to know if I can soak flour in almond milk. I have a mix that calls for 1 cup of milk. Can I use almond milk and at water kefir for the acid medium? Thanks so much!
What is the recommended time for cooking soaked grains, and how much water? I’ve started soaking, but am having a hard time finding directions on how to cook the soaked grains. Thanks!
hai…what about the flour of wheat available in market??should they they be soaked for hours and then powdered in mill?? what about finger millet and and oats flour??