How to properly prepare grains, seeds and legumes (and the benefits)

REPOST from Chantal Cook FNTP

All nuts, seeds, grains, and legumes contain anti-nutrients that require neutralization.  Nuts and seeds contain enzyme inhibitors that actually block digestion – and this can potentially cause negative effects on the body.  Grains and legumes contain phytic acid that robs the body of super important minerals such as magnesium, calcium, copper, zinc, and iron.  The overall impacts are negative because of the frequency and quantity in which these foods are present in the modern diet.

Soaking grains, nuts, seeds, and legumes generally involve adding the food to a bowl, covering the food in the bowl with water, adding a neutralizer, letting the food sit at room temperature for a while, and then draining.

If you decide to eat grains, legumes, nuts, and seeds, always make sure to follow the guidelines below to prepare them for optimal nutrition (bio-availability) and health.

I do not recommend eating these foods all day every day, because even when soaked it can still be quite rough on the digestive system for some.

Soaking Grains:

Quinoa: Place 2 cups of quinoa into a large mixing bowl and cover with 6 cups of filtered water.  Stir in 1 tbsp of apple cider vinegar, fresh lemon juice, or whey.  Cover and leave the bowl at room temperature for 24 hours.  Drain, rinse and cook as usual.

Rice + Millet: Place 2 cups of grain in a large mixing bowl and cover with 2 cups of warm filtered water.  Stir in 2 tbsp of apple cider vinegar, lemon juice, or whey. Cover the bowl and leave at room temperature for about 7 hours.  Drain, rinse and cook as usual.

Oatmeal: Place 2 cups of grain in a large mixing bowl and cover with 2 cups of warm filtered water.  Stir in 2 tbsp of apple cider vinegar, lemon juice, or whey. Cover and leave the bowl at room temperature for about 7 hours to 24 hours.  Drain, rinse and cook as usual.

All Other Grains: place 2 cups of grains in a large mixing bowl and cover with 2 cups of warm filtered water.  Stir in 2 tbsp of apple cider vinegar, lemon juice, or whey.  Cover and leave the bowl at room temperature for 12-24 hours.  Drain, rinse and cook as usual or dry in a dehydrator.

Soaking Legumes:

Kidney-, Navy-, Black-, Pinto-, White Beans: Place 2 cups of beans into a large mixing bowl and cover with warm filtered water.  Stir in 2 pinches of baking soda.  Cover and leave the bowl at room temperature soaking for at least 18-24 hours.  Every 7 or so hours drain the beans, rinse the beans, and cover with warm filtered water again, and stir in another 2 pinches of baking soda.

Drain, rinse and cook in a large stockpot, dutch oven, or a slow cooker.

Garbanzo -, Fava Beans, Split Peas: Place 2 cups of beans into a large mixing bowl and cover with warm filtered water.  Stir in 2 tbsp of apple cider vinegar or lemon juice.  Cover and leave the bowl at room temperature to soak for at least 24 hours.

Drain, rinse and cook in a large stockpot, dutch oven, or a slow cooker.

Lentils: Place 2 cups of lentils into a large mixing bowl and cover with warm filtered water.  Stir in 2 tbsp of apple cider vinegar or lemon juice.  Cover and leave the bowl at room temperature to soak for at least 7 hours.

Drain, rinse and cook in a large stockpot, dutch oven, or a slow cooker.

Soaking Nuts & Seeds

All Nuts And Seeds: Place 4 cups of raw, shelled nuts into a large mixing bowl.  Cover with filtered water and stir in 1 tbsp of Celtic sea salt.  Cover the bowl leave it at room temperature to soak.

♦♦ See the chart below for specific times.

Drain and rinse the nuts or seeds and place them in a dehydrator.  | Alternatively spread the nuts or seeds on a large baking sheet lined with unbleached parchment paper and dehydrate them in a warm over (under 150 ˚F) for 12-24 hours, you want them to have that crunch.  I usually let the nuts dehydrate overnight when I use the oven. |

♦ Almonds: 8-12 hours
♦ Brazil Nuts: 4-6 hours
♦ Cashews: 3-6 hours
♦ Flaxseeds: 8 hours
♦ Hazelnuts: 7-8 hours
♦ Hempseeds: do not soak
♦ Macadamia: do not soak
♦ Pecans: 4-6 hours
♦ Pepita/Pumpkin Seeds: 8 hours
♦ Pistachios: do not soak
♦ Pine Nuts: do not soak
♦ Sesame Seeds: 7-8 hours
♦ Sunflower Seeds: 2-4 hours
♦ Walnuts: 4 hours

Sprouting Grains, Seeds, Nuts & Legumes

There are four simple steps to sprouting grains, legumes, nuts, and seeds.

Step 1: Using a large bowl soak your grains, legumes, nuts, or seeds in water.  Make sure that the water is double the amount of the item being soaked.  Leave at room temperature for the specified amount of time listed below.  If you desire you may rinse and change the water halfway through the soaking time.

Step 2: Drain the liquid, rinse, and fill the bowl back up with fresh water.  Next, drain the liquid at an angle to create a humid environment (use a mesh lid on a mason jar).  The goal is to keep the kernels moist until they sprout a bud.  This happens when the kernels are exposed to light and moisture.

Step 3: Repeat step 2 every few hours, but at least twice daily.

Step 4: In 1-4 days, your sprouted grain, nut, bean, or seed should be ready to use.

♦ Adzuki | soaking: 8 hours | sprouting: 3-5 days
♦ Alfalfa | soaking: 8 hours | sprouting: 2-5 days
♦ Almond | soaking: 8-12 hours | sprouting: 12 hours
♦ Barley | soaking: 6-8 hours | sprouting: 2 days
♦ Buckwheat | soaking: 15 minutes | sprouting: 1-2 days
♦ Chickpea | soaking: 12 hours | sprouting: 12 hours
♦ Corn | soaking: 12 hours | sprouting: 2-3 days
♦ Fenugreek | soaking: 8 hours | sprouting: 3-5 days
♦ Kamut | soaking: 7 hours | sprouting: 2-3 days
♦ Lentil | soaking: 8 hours | sprouting: 12 hours
♦ Millet | soaking: 8 hours | sprouting: 2-3 days
♦ Mung | soaking: 1 day | sprouting: 2-5 days
♦ Oats | soaking: 6 hours | sprouting: 2-3 days
♦ Pepita/Pumpkin Seed | soaking: 8 hours | sprouting: 1-2 days
♦ Quinoa | soaking: 2 hours | sprouting: 1-2 days
♦ Rice | soaking: 9 hours | sprouting: 3-5 days
♦ Sesame Seed | soaking: 8 hours | sprouting: 1-2 days
♦ Spelt & Rye | soaking: 8 hours | sprouting: 2-3 days
♦ Sunflower | soaking: 2 hours | sprouting: 2-3 days
♦ Wheat | soaking: 7 hours | sprouting: 2-3 days

THANK YOU Chantal Cook FNTP for this amazing blog post & information! Be sure to check out her recipes & website!

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