SOAKING & SPROUTING
Why soaking and sprouting?
Soaking and sprouting your nuts, seeds and legumes might sound very new to you but it has been done for hundreds of years! Nuts, seeds and legumes were soaked in salt water and then dried out by the sun long ago.
Grains, legumes, nuts and seeds can be a terrific nutrient-dense snack or addition to a meal, but without proper preparation, can contain substances that interfere with the body’s ability to absorb nutrients.
Grains, legumes, raw nuts and especially raw seeds, contain moderate levels of phytic acid and enzyme inhibitors. Phytic acid is biologically necessary for the plant, as it helps safeguard the nut or seed until proper growing conditions are present and germination can occur.
These enzyme inhibitors prevent the seed from sprouting prematurely, but can cause potential problems in humans by binding to nutrients in the body and contributing to nutrient deficiencies and digestive system irritation like gas and bloating, yuck!
Seeds and nuts store phosphorus as phytic acid and it becomes a phytate when it binds to a mineral. In the body, this process can stop nutrients from being absorbed in the digestive system and reduce the digestibility of these foods.
In other words, just because nuts and seeds are considered good sources of protein and nutrients, doesn’t mean your body can absorb these nutrients. All plants contain phytic acid, but grains, legumes, nuts and seeds typically contain the highest levels.
What can you soak and sprout?
Most nuts, seeds and legumes can be soaked and sprouted. With the exception of flaxseeds, chia seeds and hemp seeds (hearts) .
How do you soak and sprout?
Step 1. You will need a container or a bowl. Put your nuts, seeds or legumes into the bowl and pour warm water over until the content is completely covered. Add in a tsp of salt, lemon/lime juice or apple cider vinegar to help break down outer coating.
Step 2. Put a lid or cloth over nuts, seeds or legumes and let them soak over night. (8-12 hours.)
Step 3. First thing in the morning rinse them REALLY well in a strainer.
Step 4. Leave them in the strainer and place the strainer over the bowl. So the dripping liquid doesn’t leak on the counter.
Step 5. Rinse them really well 3 times a day for 2 days.
Step 6. On the night of the second day you should start to see cute little nubs forming or little tails. Put an air tight lid on container and place them in the fridge until you are ready to use them. Most will last in the fridge for about 3-7 days.
If you are new to soaking and sprouting. Start slow and just get into the habit or soaking. Soak your beans, nuts or seeds over night and rinse in the morning. Place them in a air tight container and put them in the fridge until you are ready to use them.
* www.wellnessmama.com and tweaked a bit by Gina Primavera