Nuts, seeds, pulses and grains are little nutrition powerhouses, they contain all the potential energy required to germinate and grow an entire plant or tree however, nature has seen fit to protect them with anti nutrients like phytic acid and lectins which prevent them from being digested, thus giving them a better chance of passing right through the digestive system of a forager and on to germinate back on the ground.
Thanks to Urban Delicious we can offer you Heartveld Sprouted Wheat Flour, Creamy Wheat Cereal, Activated Oats and Pecan Nuts. Thanks to The Wholesome Pantry we can offer you a fabulous selection of high quality, healthy, organic grains, pulses and seeds.
Raw nuts and seeds are protected by enzyme inhibitors and lectins, it is best to add 1 to 2 teaspoons of good salt like Khoisan to the soaking water. The nutrients that will then be more bio available include iron, potassium, magnesium, manganese, selenium, zinc, vitamin E and vitamin C.
Beans and pulses contain lectins, oligosaccharides and phytic acid (cooking eliminates at least half) which are drastically reduced by soaking. It is best to replace the soaking water every 8 hours when soaking beans, rinsing them well each time and adding 1/2 teaspoon of bicarb to the last soaking water, this cuts cooking time in half, but only use for the bigger beans. Your nutrient rewards for soaking beans and pulses are protein, calcium, folate, potassium and iron.
Grains are best soaked in a warm acid medium, apple cider vinegar does the job of removing the phytic acid and lectins giving one access to vitamin A, E, B6, lysine, selenium, iron, copper and zinc.
Once your beans, pulses, grains or nuts are soaked and activated they’re ready for use, however to store them you can either dehydrate them in a dehydrator or very low oven or you can portion and freeze them, freezing works particularly well for beans, chickpeas and lentils then they’re always ready to be used in delicious recipes.
Table adapted from Yogitrition.
|Water Temperature||Soak Time, Hours
|Almonds||Warm||12 – 18|
|Pecans||Warm||12 – 18|
|Walnuts||Warm||12 – 18|
Hazelnuts and Macadamias
|Not necessary to soak.|
|Chia or Salba||Room Temperature||1|
|Flax||Room Temperature||2 – 3|
|Pumpkin||Room Temperature||6 – 8|
|Sunflower||Room Temperature||6 – 8|
| Grains (*gluten-free)
|Oats, groats*||Warm||12 – 18|
|Oats, rolled or steel cut*||Warm||8 – 12|
|Rice, Basmati*||Warm||18 – 24|
|Rice, Brown*||Warm||18 – 24|
|Rice, Wild*||Warm||24 – 36|
|Wheat, whole berries||Warm||24|
|Garbanzo or Chickpeas||Hot||24|
|Green Peas, whole||Hot||24|
|Green Peas, split*||Warm||12-18|
|Lentils, Green or Red*||Warm||2-6|