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28 Day Real Food Challenge: Day 3 - Soak Your Grains

Posted Feb 04 2010 12:00am
I’ve been soaking grains for almost two years now but the problem is I do forget to do them. My brother started eating brown rice regularly since the start of the year and I began soaking them again in water overnight with whey, kefir, buttermilk, yogurt, lemon juice or cider vinegar to allow fermentation to occur. I do remember to do that process now. And my brother has been telling me that his digestive function has improved. I have noticed the difference as well. I usually feel heavy and sluggish after eating grains, but after soaking them I feel less bloated and lethargic.



Whole grains are packed with nutrients and that includes enzymes but these stored nutrients are held in suspension until moisture starts the germination process. Another thing about grains is they contain phytic acid and enzyme inhibitors in the outer layer, or bran, which interferes with the absorption of many minerals. Soaking and fermenting these grains in slightly acidulated water at room temperature will begin to break down the phytic acid and enzyme inhibitors, creating lactic acid at the same time. It also breaks down the protein gluten, which is very difficult for human digestive system to handle.

Day three’s challenge is to improve the nutrient profile and digestibility of whole grains by soaking them first.

Here are some recipes from Jenny at Nourished Kitchen that you can start with:
You can also check the following recipes below from my site:

Soothing and healing bowl of creamy oatmeal

This morning, I did the Soaked Oatmeal Porridge. I soak my grains at a shorter time because of the hot weather. At first, soaking your grains may be taxing but you’ll get used to this extra step. I usually use yogurt, lemon or raw vinegar. But you can also obtain whey by lining a large strainer set over a bowl with a clean dish towel or double layers of cheesecloth. Pour in the yogurt, cover and let stand at room temperature for several hours. The whey will run into the bowl and the milk solids will stay in the strainer. I transfer the whey into a glass container and keep them in the fridge. Then use the thick yogurt as you would with regular yogurt. The oatmeal porridge is really good. The oats are soft with slight chewiness and a great texture from the sunflower seeds. I could say it is best oatmeal I’ve ever made so far and cooking time is down by 80 percent. So, there’s really no excuse to eat instant oatmeal for your breakfast.

If you’re up for the challenge, you can begin by trying the recipes above or you if you want a simpler recipe, the Soaked Oatmeal Porridge is an easy way to start your day.

Love and light,


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