Grains, Nuts, Seeds & Legumes Must Be Properly Prepared

[Guest guest]

Grains, Nuts, Seeds & Legumes Must Be Properly Prepared

http://www.healingnaturallybybee.com/articles/foods18.php

 

Table of Contents

 

· Why Soak or Ferment?

· Acidic Mediums for Soaking

· How to Prepare Grains

o Amaranth, Brown Rice, Buckwheat, Millet & Quinoa

o Gluten Grains

o Corn, Special Treatment is Necessary

· Soaking Legumes

o Dried Beans, i.e. Black, Lima, Pinto, Kidney, White, etc.

o Dried Lentils and Split Peas

· Soaking Nuts & Seeds

o Cashews

 

Sally Fallon and Mary Enig, Ph.D. point out, " ...virtually all

pre-industrialized peoples soaked or fermented their grains before cooking them

or making

them into porridge, breads, cakes and casseroles.

 

Why Soak or Ferment?

 

Soaking, fermenting, sour leavening or sprouting grains, and soaking seeds,

nuts and legumes (any plant that grows seeds in a pod such as peas and beans)

before cooking, baking or eating them initiates the sprouting process which

neutralizes enzyme inhibitors and removes phytates (phytic acid) found in whole

grains, nuts, seeds, beans and legumes. Phytates block absorption of minerals,

such as calcium, magnesium, iron, copper, etc., and most of all zinc, in the

intestinal tract. These minerals are needed for strong bones and teeth, and for

overall health.

 

These foods also contain enzyme inhibitors that interfere with the absorption

of proteins, which causes gastric distress and chronic deficiencies in amino

acids. Soaking allows enzymes, lactobacilli, and other helpful organisms to

not only neutralize phytic acid, but it also removes enzyme inhibitors and

breaks down complex starch.

 

The popular use of unprocessed bran is one of the worst examples of modern

foods that cause serious health problems because of its high level of phytic

acid. Granola is also another highly touted food for good health, but because it

improperly prepared it is very detrimental to health.

 

Each type of these foods requires different handling - see the sections below

for details.

 

Acidic Mediums for Soaking

 

Acidic mediums that can be used for soaking:

· lemon juice (freshly squeezed)

· whey (a thin, clear liquid that separates from natural yogurt and

cheese); see Whey Recipe

http://www.healingnaturallybybee.com/recipes/recipe203.php

· raw vinegar (unpasteurized and unfiltered)

· buttermilk

It is best to use warm filtered water for any soaking process and to keep it

in a warm room during soaking. Note: Do not use whey protein powder as an acid

medium because it has become denatured by high temperatures used during

processing.

 

How to Prepare Grains

 

Amaranth, Brown Rice, Buckwheat, Millet & Quinoa

 

These are the easiest grains to digest because they contain less phytates

than other grains, and all but quinoa are free of gluten.

 

Several hours of soaking softens the grain which results in baked goods that

are lighter in texture. The longer they are soaked the less baking powder

required. In fact baking soda alone is enough to make them rise. Soaking first

also splits cooking into two time periods, which can be convenient when you feel

rushed to get food on the table.

 

These grains are soaked for 7 hours (a longer time is okay too), with enough

warm filtered water to cover to which 1 tablespoon of acidic medium has been

added for every cup of grains.

 

Quinoa needs to be rinsed well before soaking. After soaking, the water is

drained off and then it is rinsed again. Fresh water is then added for cooking.

 

When soaking flour for a recipe, use only the amount of liquid and flour in

the recipe, and no other ingredients. Also adjust the amount of acidic medium

accordingly, i.e. 1/2 cup of flour requires 1/2 tablespoon, whereas 2 cups of

flour requires 2 tablespoons.

 

Gluten Grains

 

Gluten is particularly difficult for human to digest. It is contained in

grains such as barley, bulgar, durum, kamut, oats, rye, semolina, spelt,

triticale, wheat, etc. Soaking gluten grains helps to partially break down

hard-to-digest gluten, in addition to removing phytates and other unwanted

enzymes, making

them easier to digest and absorb. Early Americans got around these problems

by making sourdough biscuits, pancakes and bread, which also partially breaks

down gluten.

 

To learn the most current information on the growing, care of, and processing

of wheat see " Wheaty Indiscretions--What Happens to Wheat, from Seed to

Storage " http://www.westonaprice.org/modernfood/wheatyindiscretions.html

 

Here's an excerpt from the above article about healthy grains:

 

" Ideally, one should buy whole wheat berries and grind them fresh to make

homemade breads and other baked goods. Buy whole wheat berries that are grown

organically or biodynamically-biodynamic farming involves higher standards than

organic.34 Since these forms of farming do not allow synthetic, carcinogenic

chemicals and fertilizers, purchasing organic or biodynamic wheat assures that

you are getting the cleanest, most nutritious food possible.

 

It also automatically eliminates the possibility of irradiation31 and

genetically engineered seed. The second best option is to buy organic 100

percent

stone-ground whole-wheat flour at a natural food store. Slow-speed, steel

hammer-mills are often used instead of stones, and flours made in this way can

list

" stone-ground " on the label. This method is equivalent to the stone-ground

process and produces a product that is equally nutritious.

 

Any process that renders the entire grain into usable flour without exposing

it to high heat is acceptable.

 

If you do not make your own bread, there are ready-made alternatives

available. Look for organic sourdough or sprouted breads freshly baked or in the

freezer compartment of your market or health food store.

 

If bread is made entirely with 100 percent stone-ground whole grains, it will

state so on the label. When bread is stone ground and then baked, the

internal temperature does not usually exceed 170 degrees, so most of the

nutrients

are preserved.28 Since they contain no preservatives, both whole wheat flour and

its products should be kept in the refrigerator or freezer. Stone-ground

flour will keep for several months frozen.28

 

Sprouting, soaking and genuine sourdough leavening " pre-digests " grains,

allowing the nutrients to be more easily assimilated and metabolized. This is an

age-old approach practiced in most traditional cultures. Sprouting begins

germination, which increases the enzymatic activity in foods and inactivates

substances called enzyme inhibitors.1

 

These enzyme inhibitors prevent the activation of the enzymes present in the

food and, therefore, may hinder optimal digestion and absorption. Soaking

neutralizes phytic acid, a component of plant fiber found in the bran and hulls

of

grains, legumes, nuts, and seeds that reduces mineral absorption.32 All of

these benefits may explain why sprouted foods are less likely to produce

allergic reactions in those who are sensitive.1

 

Sprouting also causes a beneficial modification of various nutritional

elements. According to research undertaken at the University of Minnesota,

sprouting

increases the total nutrient density of a food. For example, sprouted whole

wheat was found to have 28 percent more thiamine (B1), 315 percent more

riboflavin (B2), 66 percent more niacin (B3), 65 percent more pantothenic acid

(B5),

111 percent more biotin, 278 percent more folic acid, and 300 percent more

vitamin C than non-sprouted whole wheat. This phenomenon is not restricted to

wheat. All grains undergo this type of quantitative and qualitative

transformation. These studies also confirmed a significant increase in enzymes,

which means

the nutrients are easier to digest and absorb.33 "

 

Options for preparing gluten grains.

 

1. Sour leavening method uses a sourdough starter made from rye flour (it

takes about 1 week to make it) - recipe is in the Nourishing Traditions Cookbook

by Sally Fallon - or buy a good sourdough bread culture from G.E.M. Cultures.

 

 

2. Soaking whole gluten grains or flour for 24 hours, using 2 tablespoons of

acidic medium for each cup of grains.

 

3. Dry-Sprout gluten grains in a low oven temperature or in a dehydrator,

after which they are ground in a grain mill. The flour can be used in a variety

of recipes.

 

Corn, Special Treatment is Necessary

 

Corn needs to be soaked in lime water (dolomite powder) before it is used in

recipes.

· Put about one inch (1 " ) of dolomite powder in a 2 quart jar

· Add filtered water, screw on the top, and shake it thoroughly.

· Let it stand overnight. The powder will settle to the bottom and the

remaining clear liquid will contain the necessary lime water. Carefully pour the

clear lime water into another jar without disturbing the powder at the bottom,

and store it where it is cool, but it doesn't have to be refrigerated.

 

Depending upon the recipe, 2 cups of cornmeal is soaked in 1 ½ to 2 cups of

lime water for 7 hours, and it is soaked an additional 12 to 24 hours after

adding 1 to 2 cups of buttermilk, kefir or yoghurt.

 

Examples: Cornbread is 2 cups of cornmeal to 1 1/2 cups of lime water, and 1

cup of buttermilk, kefir or yoghurt. Cornmeal Spoon Bread is 2 cups of

cornmeal to 2 cups of lime water, and 2 cups of buttermilk, kefir or yoghurt.

 

When making polenta, use 2 cups of cornmeal to 1 cup lime water, plus 4

tablespoons of whey or yoghurt.

 

There are always other ingredients to add, i.e. flour, butter or whatever the

recipe lists. Add these ingredients to the wet cornmeal after the second

soaking is done.

It is wise to grind your own corn, as with all whole grains, but this is not

always possible. Commercial mesa is corn that has already been soaked in lime

water. It is best to keep mesa in the freezer because, like all commercial

whole wheat flours, it becomes rancid quickly.

 

Soaking Legumes

 

Dried Beans, i.e. Black, Lima, Pinto, Kidney, White, etc.

 

· Use warm filtered water to cover.

· Add acidic medium: 1) Medium-sized and large beans require 1 tablespoon

of acidic medium for each cup of raw beans. 2) Small beans require 2

tablespoons of acidic medium for each cup. Do not add salt.

· Soak for a minimum of 7 hours or overnight. Large beans require a longer

soaking time, ranging from 12 to 24 hours.

· Always drain and rinse the soaking water off the beans before cooking,

and add fresh water to cook them.

· During cooking skim off any foam that rises, and discard it.

 

Dried Lentils and Split Peas

 

· Soak for 7 hours without an acid medium and without salt.

· Pour off the soaking water, rinse and replace with fresh filtered water

before cooking or adding to soups or broths.

· After it comes to a boil skim off the foam and discard it.

 

Soaking Nuts & Seeds

 

Nuts and seeds are a wonderful snack and they can also be ground into flour.

Always buy raw nuts or seeds that are not toasted or roasted because they

contain man-made oils that are damaging to health.

 

· Place 4 cups of raw nuts or seeds in a bowl.

· Sprinkle 1 tablespoon of ocean sea salt over them (if soaking less than 4

cups less salt is added accordingly). No acid medium is necessary for soaking

nuts and seeds.

· Pour enough warm filtered water over them, just enough to cover them.

· Leave them to soak in a warm place for 6 to 8 hours - please see the note

on cashews below.

· Drain off the water (do not rinse them), and pat them dry with a towel.

 

1. Spread them out on a cookie sheet and dry in the oven on the lowest heat

possible for 12-24 hours depending upon the type of nut - the temperature

should not go above 150 degrees because heat will destroy valuable enzymes in

nuts.

 

All seeds and some nuts, like almonds and pecans, only require the oven light

to provide enough heat for them to dry without burning them - they shouldn't

be left in the oven for more than 4 hours and air dry them the rest of the

way. Some ovens will require the oven door be propped open with rolled towels to

keep the heat in and the light on at the same time.

 

2. It is better to be cautious when drying nuts or seeds in the oven, even

when only using the oven light, because they can burn very easily. They can

also be dried at room temperature but it will take longer.

3. Store nuts in glass containers with lids on them and keep them in the

refrigerator, otherwise they will tend to get moldy.

 

Cashews

 

Cashews are the exception to long soaking time. Do not soak them more than 7

hours. They have already been through one soaking in their initial processing.

If they are soaked too long they will be bitter. They may be crisped in the

oven at a higher temperature because they have already had their enzymes

destroyed by high temperature used during their commercial processing.

 

 

References

 

? " Nourishing Traditions: The Cookbook that Challenges Politically Correct

Nutrition and the Diet Dictocrats, " by Sally Fallon with Mary Enig, Ph.D.,

Weston A. Price Foundation (WAPF http://www.westonaprice.org/ ).

 

? Climb Down from the Bran Wagon

http://www.second-opinions.co.uk/bran_and_cancer.html

 

 

 

 

[Guest guest]

What happens if you don't go through with all this preparing? I just eat

" Whole Foods " , Brazil nuts, almonds and wallnuts as I buy them. ?????