FOR WHOLE GRAINS: For millet, brown rice, oats, amaranth, etc., soak desired amount of grain in an equal amount of water to which you’ve added 1 Tbsp. raw vinegar, fresh lemon juice, or plain yogurt (Use 2-3 Tbsp. if you’re cooking a large amount of grain). Cover and let sit at room temperature for 7 hours or overnight. When ready to cook, rinse thoroughly, then add remaining required amount of water or stock and cook.
Be aware that the cooking time your recipe calls for is reduced after soaking.
FOR RAW BEANS AND LENTILS: Soak desired amount of beans in an equal amount of water to which you’ve added 1 Tbsp. raw vinegar, fresh lemon juice, or plain yogurt. (Use 2-3 Tbsp. if you’re cooking a large amount of beans or lentils). Cover and let sit at room temperature for at least 7 hours or overnight. When ready to cook, discard soaking water, rinse thoroughly, then add remaining required amount of water or stock and cook.
Be aware that cooking time your recipe calls for is reduced after soaking.
FOR RAW NUTS AND SEEDS: Place raw nuts or seeds in a bowl and add 1 Tbsp mineral salt. Cover with about 2 inches above the nuts or seeds with water. Leave at room temperature for 6-8 hours or over night. Drain the water. Rinse, thoroughly, then place nuts or seeds on a cookie sheet and dry on low heat (120 degrees F or lower) in the oven. You can also air-dry the nuts on a towel, but it takes much longer to dry them this way.
Nuts or seeds that are NOT fully dried will only last in the fridge for 3-5 days. Nuts or seeds that are fully dried will last outside the fridge for a few weeks.
SPROUTING: Sprouted grains, nuts, seeds and legumes are much more digestible than untreated ones. Soak desired grain, nut, seed or legume like above. After you have rinsed them thoroughly, drain all the water away and let them sit in a colander or in a mason jar covered with a screen. Rinse 2 times per day. They are ready when you see the sprout. Sprout is merely a tiny white appendage, about 1/8 inch long.
Michale Hartte, BASc (Nutr), RNCP is a Registered Nutritional Consultant and offers Customized Online Nutritional Plans through her website. Visit www.fitnhealthynutrition.com to take your FREE health assessment.
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