Today we are talking about preparing whole grains, beans, nuts, and seeds.
Most people don’t realize that it’s important to break down whole grains, beans, nuts, and seeds by soaking or sprouting first. That’s before consuming them, folks.
Traditional societies have been doing this for thousands of years because cooking simply isn’t enough to break down the anti-nutrients and phytic acid found in grains, beans, nuts and seeds. If you are new to this concept, I recommend you read these blog posts of mine before continuing on:
- Do You Know How To Prepare Your Grains Properly?
- Grains: Are they Good or Bad?
- The Ultimate Guide to Soaking, Sprouting, & Sour Leavening Grains – Part 1
- The Ultimate Guide to Soaking, Sprouting, & Sour Leavening Grains – Part 2
- The Ultimate Guide to Soaking, Sprouting, & Sour Leavening Grains – Part 3
- The Ultimate Guide to Soaking, Sprouting, & Sour Leavening Grains – Part 4
What do I mean by whole grains, beans, nuts, and seeds?
When I say the “whole grain” I really mean the whole grain. It’s also called the KERNEL, or the BERRY of the plant. Either way you want to say it, today I am focusing on how to properly prepare the WHOLE GRAIN in grains, nuts, beans, and seeds. If you want to learn how to properly prepare grains that are already ground into a flour, feel free to read the articles I’ve linked to above.
Soaking Whole Grains, Beans, Nuts, and Seeds
When I say “soaking,” I mean that you are going to soak your grain (or nut or bean or seed) in water. Pretty simple, huh?
So what exactly happens when you soak? Well, something pretty amazing happens. Soaking transforms something that is dormant and indigestible to something that is full of enzymes, minerals and nutrients. Basically, when cooking at home you want to try to soak all your whole grains, beans, nuts, and seeds. That will make everything you make as digestible as possible.
NOTE: If you are starting with a flour, you can proceed to my instructions found in part 1, 2, 3 and 4 of my preparing grains properly series. Start the series here.
PROS of SOAKING WHOLE GRAINS, NUTS, BEANS, and SEEDS:
- It’s easy-peasy-lemon-squeezy with a little practice.
- It breaks down the gluten, phytic acid and anti-nutrients into a more digestible form.
- It creates the enzymes needed to digest grain properly so your body can absorb a high amount of the nutrients, minerals and vitamins that are already there.
CONS of SOAKING WHOLE GRAINS, NUTS, BEANS, and SEEDS:
- You have to think ahead of cooking/eating. It takes anywhere from 4-12 hours to soak whole kernels.
- You will feel great and develop nutrition superpowers, which will probably make your friends your family jealous.
How do I soak my whole grains, nuts, beans, and seeds?
The process is VERY simple. But the soaking times can vary depending on the grain, nut, bean or seed.
Step 1 – Soak your grain, nut, bean or seed in water. Make sure the water is double the amount of grain, nut, bean or seed, because it will be absorbed a bit. Leave the bowl or jar on your countertop at room temperature for the specified time for your desired Soaking Food. If it calls for a long soaking time, then you’ll need to change the water once or twice. Refer to the super-helpful chart below for soaking times.
Step 2 – Drain the liquid and cook your grain or bean normally (it will have a shorter cooking time). Eat your nut and/or seed plain, roast them if you desire. It’s safe! You can also make nut/seed milk or nut/seed butter at this point. You also have the option to dehydrate the grain, bean, nut or seed, but keep in mind that they will not last as long at room temperature and last longer frozen after they’ve been soaked and dehydrated.
OPTIONAL STEP (but a highly recommended one) – Add 1-2 TBS. of apple cider vinegar to your water during the soaking time. This will aid in the development of phytase, the enzyme needed to break down the phytic acid found in grains, nuts, beans, and seeds.
SOAKING TIMES FOR GRAINS, NUTS, BEANS AND SEEDS.
Click on the image to enlarge it.
Sprouting Whole Grains, Beans, Nuts, and Seeds
When I say “sprouting,” I mean that you are going to sprout your grain (or nut or bean or seed) over the span of a few days after a soaking period.
It’s a little more time consuming than just soaking. But some people like this method because then they can eat grains and bean in their raw form.
NOTE: Sprouts can be subject to contamination, which can result in bacterial growth such as e. coli and potentially lead to food-borne illnesses. Always purchase organic fresh products from a reputable source, wash your hands thoroughly before handling foods, and keep sprouting equipment and all kitchen surfaces clean to avoid cross contamination. Always consume sprouts within a few days, fresh and straight out of the fridge.
PROS of SPROUTING WHOLE GRAINS, NUTS, BEANS, and SEEDS:
- It allows you to eat the grain, bean, nut or seed completely raw and enjoy the nutritional benefits.
CONS of SPROUTING WHOLE GRAINS, NUTS, BEANS, and SEEDS:
- It’s a bit time consuming.
- You have to be mindful of possibly contaminating your food. You have to rinse your grain, nut, bean or seed with fresh water throughout the day to prevent that.
How do I sprout my whole grains, nuts, beans, and seeds?
This method takes a few extra steps, but you start out with soaking.
Step 1 – Soak your grain, nut, bean or seed in water. Make sure the water is double the amount of grain, nut, bean or seed, because it will be absorbed a bit. Leave the bowl or jar on your countertop at room temperature for the specified time. If your grain, nut, bean or seed calls for a longer soaking time, then you’ll need to change the water once or twice.
Step 2 – Drain the liquid, then rinse and fill back up with fresh water. Drain the liquid slowly at an angle to create a humid environment (use a lid like this if you are using a mason jar). Your goal is to keep the kernels moist until they sprout a bud. They do this by being exposed to light and moisture.
Step 3 – Repeat Step 2 every few hours, or at least twice daily.
Step 4 – In 1-4 days, your sprouted grain, nut, bean or seed should be ready. Refer to the chart above for sprouting times.
Step 5 – Eat within 2-3 days. You can put them on salads, sandwiches, in smoothies or soups!
OPTIONAL STEP (but recommended) – Add 1-2 TBS. of apple cider vinegar to your water during the soaking time. This will aid in the development of phytase, which is the enzyme needed to break down the phytic acid found in grains, nuts, beans, and seeds.
If you have any other questions about soaking or sprouting WHOLE Grains, Nuts, Beans, or Seeds, please post them in the comments!
I can never get quinoa to sprout. Well, once I did have success with organic quinoa purchased in Mexico, so I know it’s possible. Is it because most US products are “pre-washed” and then dried, even though they don’t say so? I do a five-time wash, soak for a few hours, and proceed to rinse regularly and wait. Nothing happens. Any special tips for quinoa?
Hi Anne-
Some helpful tips for sprouting quinoa is to make sure the water in the soak is not warmer than 70 degrees F. Moving them into a darker place away from sunlight can help. You can also try using a seed sprouter container.
Thank you -Bobbi (DaNelle’s Assistant)
This is very informative! I’ve been eating pili nuts for almost a decade but i didn’t know that sprouting is essential. I have a question though. How do i sprout the pili nuts? Should i peel off the skin first before soaking them in water or just leave the skin and start soaking?
Hi Kim-
You can soak them and then after the soak peel off the skins. For soaking and sprouting times follow the same time recommended for almonds.
Thank you -Bobbi (DaNelle’s Assistant)
What happens if I soak longer than recommended?
Hi Lizz-
Soaking for longer times can begin the fermentation process. And that’s fine if you want them fermented, but beyond that bacteria can begin to grow (you will notice a sulfur smell), and sometimes even mold depending on what you are soaking or sprouting.
Thank you -Bobbi (DaNelle’s Assistant)
I am so thankful for so many interesting informations. I was looking for this kind of information in my language and I couldn’t find it. Just a thing I would ask. Is that the same procedure I can use for pumpkin seeds? Do you know how much time soaking?
Thank you!
Hi Elaine-
Yes, you use the same procedure for pumpkin seeds. You want to soak them for 8-12 hours.
Thank you -Bobbi (DaNelle’s Assistant)
When soaking grains or beans, would you cover with a lid?
Hi Rae-
You do not have to. Sometimes I do cover with a tea towel though.
Thank you -Bobbi (DaNelle’s Assistant)
Does soaking apply to green beans (string beans) as well? Do they need to be soaked before cooking?
Hi Nanette-
No, it really doesn’t. Most beans that are soaked and/or sprouted are mung, adzuki, kidney, lima, and black.
Thank you -Bobbi (DaNelle’s Assistant)
What can be added to water when sprouting nuts, etc., to kill fungus? I used to use grapefruit seed extract, but wonder if it’s worth ordering again. I also saw that hydrogen peroxide could kill fungus after about 20 min. soaking.
Hi Ruth-
You can add about 1 tablespoon of apple cider vinegar per cup of water to help with fungus. You can also use food grade hydrogen peroxide to soak them in.
Thank you -Bobbi (DaNelle’s Assistant)
How much hydrogen peroxide to water?
Hi Jess-
1/4 teaspoon per every cup of water.
Thank you -Bobbi (DaNelle’s Assistant)
Hello,thank you for the good article.
I have a question. I soak the grains overnight with little yogurt ,than dehydrate them in the oven at the lowest temperature (50degrees C/122 F) and after that – grind them into flour. Is that flour activated and can I use it without additional preparation? Is that a good method or have to use the sprouted one for ready-to-use flour?
Hi Teodora-
Yes, you can use that method. Thanks! -Bobbi (DaNelle’s Assistant)
Hi! What a informative and helpful article. Should I still soak my walnut and pecans even though they do not sprout? Will it bring more health benefits by soaking them and drying them?
Hi Bella-
Yes, you should soak walnuts and pecans. This article can tell you all about the benefits. https://wpricecolumbiacounty.wordpress.com/recipes/nuts-and-seeds/soaked-nuts/
Also, check out Sally Fallon’s “Nourishing Traditions. It’s a great resource for recipes and health information.
Thank you -Bobbi (DaNelle’s Assistant)
I was wondering if you soak wheat and if you make bread with it. Just wasn’t sure if I should grind the wheat first and then soak it or soak it and then let it dry out to be ground for making bread.
Hi Karen-
You can do either. If you want to soak the flour to make bread here’s a great recipe for it: https://www.weedemandreap.com/easy-soaked-whole-wheat-bread/
I hope that helps!
Thank you -Bobbi (DaNelle’s Assistant)
Hi Danelle,
There is some great information.
One question I have is about how some grains, like millet, seem to become very mushy after soaking and cooking. Is there a way to prevent this?
I have also read elsewhere about resistant starches and how they help grains and beans to be more easily digested and also help to restore friendly gut bacteria, but that they are mostly removed by the cooking process. However most of the resistant starch content of some foods can be recaptured by letting them cool after cooking. This is something that would be difficult if I would like to have say warm rice with a meal. Here is a link to that site:
https://www.healthline.com/nutrition/resistant-starch-101
Of course, this is not of an issue with overnight oats as they can be eaten without further cooking.
I’m asking about it here because there is not a comment section on that site.I understand that this issue may not be relevant if the grains are soaked first, which is not mentioned in his article.
What do you think about this?
I appreciate you and this great information you supply. My other health-conscious friends have suggested that I learn about soaking and/or sprouting and you have provided great information to help me get started.
Madeline
Hi Madeline-
To help millet from getting so mushy you can try drying it before using, which also allows you to grind it into flour, or you can toast it a bit in a skillet/saucepan before using it.
Yes, resistant starch (RS) is retrograded in foods such as potatoes and rice when they are cooked and then cooled. So, that is a personal choice if you want the RS and are willing to eat the cooled foods. Soaking does remove some starch and therefore would reduce the RS as well. If you are looking at wanting to soak your grains, and cook your rice and eat it warm, but still bump up your intake of RS, you can supplement your diet with potato starch, green bananas, or other RS foods you are ok with eating.
Thank you -Bobbi (DaNelle’s Assistant)
I’m sprouting a 15 bean mix. The beans have a sweet smell. Not the normal wet bean smell. I put the beans in water overnight in a mason jar with a lid. The next morning I put them in a colander and have rinsed them twice daily leaving them in a colander with a towel over it. This morning the smell has changed. Are the going bad? Side note when I took the lid off of the beans after the overnight soak there was so gassed that had collected and the soaking water had a cloudy color and just a few bubbles.
Thanks
Judy
Hi Judy-
Since the beans had started to bubble some and their smell is off, I wouldn’t eat them.
Thank you -Bobbi (DaNelle’s Assistant)
Someone may have already asked this but there are so many comments and questions. Why do you not soak Macadamia nuts, pistachios or Brazil nuts or hemp or pine nuts? And all rice is 9 hrs? I did read some of the comments and that information is very helpful too. Just couldn’t find the answer to these.
Thank you!!
Hi Anna-
Yes, there’s definitely a lot of confusing information out there. DaNelle isn’t saying not to soak those, it’s just included on the chart that way. For good instruction on soaking nuts and seeds I would use Sally Fallon’s “Nourishing Traditions” book as a guide. As for the rice, as long as you soak over 7 hours you should be good. “Nourishing Traditions” is a great reference for rice as well.
I hope that helps!
Thank you -Bobbi (DaNelle’s Assistant)
Is there any benefit at all to soaking almond flour? I am working on adding Grains/legumes back into my diet but still have a lot of almond flour in the freezer.
Hi Shawna-
If your almond flour was made from presoaked or blanched almonds then soaking the flour isn’t very beneficial. However, if your flour is made from unsoaked or unblanched almonds, then yes there is a benefit to soaking it. Otherwise, it can still upset the digestive system if you are sensitive to unsoaked nuts and grains.
I hope that helps!
Thank you -Bobbi (DaNelle’s Assistant)
Why do you say not to soak macadamias? I’ve read other blogs that say to soak them for about 4 hrs. Lots of confusing info out there.
Hi Maureen-
Yes, there’s definitely a lot of confusing information out there. DaNelle isn’t saying not to soak macadamias, it’s just included on the chart that way. For good instruction on soaking macadamias I would use Sally Fallon’s “Nourishing Traditions” book as a guide.
I hope that helps!
Thank you -Bobbi (DaNelle’s Assistant)
Do you have any comment on canned beans? They are precooked but probably not soaked.
Hi Susan-
No, I am not aware they soak them before cooking them. I find soaking my own to be the best option for me.
Thank you -Bobbi (DaNelle’s Assistant)
I love this article. It’s very informative and well-written. It also provides easy-to-follow steps for soaking and sprouting grains, beans, nuts and seeds. To be honest, I am not familiar with the two processes but after reading this, I now have an idea. I hope to apply the procedures in the future. Thank you for sharing this.
Saying 1-2 T of vinegar isn’t very helpful when you don’t specify the amount of water or grain…
Hi Eric-
A good rule of thumb is to place however much of the grains, nuts, etc. you have into the bowl and cover completely with water. For every 1 cup of water you used you will need 1 tablespoon of acidic medium.
I hope that helps.
Thank you -Bobbi (DaNelle’s Assistant)
I’ve been cooking Tolerant Foods red and green lentil pasta for a few years. I now understand how detrimental that has been, since for sure their pasta is made from just ground dry legumes. I tried soaking them for days and they didn’t fall apart. Do you think that soaking the already made lentil pasta overnight before cooking would take out some of the anti nutrients, or is it too late after it’s gone through the extrusion process? Also, I’ve recently read that the instapot fast cookers are the best way to eliminate phytic acid. What is your take on that? Thank you for your wonderful site!
Hi Paula-
It’s always a letdown when you find out a product you are using, that you thought was healthy, isn’t as healthy as you were hoping. The good thing about Tolerant is that at least they are certified Gluten Free, Organic, Non-GMO, Kosher, and Vegan, if these are things that are important to you. I am not overly familiar with how Tolerant prepares its lentils and subsequent pasta, but I doubt they soak the lentils before making it into pasta. As for soaking the pasta, you can do this, as many people do in order to have pasta ready to go without having to boil it (a.k.a. the one minute pasta). I cannot tell you how much of the phytic acid it would breakdown or if the noodles won’t fall apart. You could give it a try and let us know how it goes.
As for the Instapot, most information that I have seen is definitely in favor that the Instapot reduces phytic acid. However, this usually includes an overnight soaking before cooking it in the Instapot. So yes, the Instapot reduces more phytic acid than just boiling, but still requires an overnight soaking. I would say using the Instapot is worth it since the phytic acid reduction can be almost double that of just boiling.
I hope that helps! Thank you for the kind words and for reading and posting!
-Bobbi (DaNelle’s Assistant)
Hello. I am soaking nuts for the first time and there are grey strings coming from my walnuts and grey powdery stuff in my soaking almonds. Is this normal??? Is it mold??
Hi Julia-
No, the grey strings and powdery stuff are not normal. It sounds like you may have some mold growing. The nuts you purchased may have already been contaminated or rancid at the store. If you can, bring them back to where you bought them and ask for a refund. I have soaked nuts for over 24 hours and have not had a mold issue. I would not use or eat those nuts. I would start with a fresh batch. I hope that helps. Best of luck with the next go at it.
Thank you -Bobbi (DaNelle’s Assistant)
Love that you are so knowledgeable! Riddle me this… Do you make rejuvelac (fermented sprout water from red wheat berries)? When making other dishes with the rejuvelac, like cashew cheese, I don’t like the way my red wheat berry rejuvelac makes it taste. Is anyone creating their own probiotics via sprouting? I have tried fenugreek – I think I have a problem with the hormone alterations it creates. If I could snap my fingers I would have a 2 guides; 1) which ferments for which recipes and 2) which ferments for which friendly gut microbes.
Hi Elle-
Can’t say that we’ve tried that before. Hopefully someone else can chime in. Best of luck.
Thanks! -Bobbi (DaNelle’s Assistant)
Hi, and thanks for your awesome website.
Is it necessary to cracked grain before fermenting? I read somewhere that this exposes sugars inside the seed feeding the bacteria. Problem is that my children did not like the texture after I cooked the sorghum grain. Perhaps I can crack a small amount. I just want to make sure to kill the phytic acid.
Thanks,
Carmy
Hi Carmy-
I think it is best to have the wheat cracked because grains do better in fermentation when they are cracked and the starchy endosperm is exposed. This starch is what bacteria feed on in order to breakdown the acid. I hope that helps!
Thank you -Bobbi (DaNelle’s Assistant)
Hi! Just have to say, I love all you do! You have inspired me in so many ways and hope you continue to add to your urban farm! Even my kiddos love to watch your new videos each week! I do have a question about soaking grains- I have a GF Oatmeal Mix that has dried apples in it. Do you recommend soaking with the apples? I’m using buttermilk to soak this time around. Thank you and God Bless!
Hi Hope-
Thank you so much for the kind words! 🙂
If your are just soaking your oats, and not sprouting them, then yes you can soak them with the apples. Lots of people soak oats overnight with fruits and spices to make a Bircher’s muesli.
I hope that helps!
Thank you
-Bobbi (DaNelle’s Assistant)
Hi DaNelle I was just wondering do you add the vinegar when your soaking to sprout or only when ur soaking not to sprout, and does this have a benefit on reducing mold?
Hi Damian-
You can add the vinegar during soaking for either need. The vinegar does more for breaking down phytic acid, than mold control. To keep mold from developing, use clean equipment and hands and put in a well ventilated and lighted area. I hope that helps!
Thank you -Bobbi (DaNelle’s Assistant)
Thanks for answering! i have one more question – I noticed there wasn’t a soaking time for chia seed on the wheel, what do you suggest?
Hi Misty-
Chia seeds are different from other nuts, seeds, etc. when it come to soaking & sprouting. Here is a link to tell you how to do this. Just scroll down to be section titled “Special Seeds”. https://draxe.com/sprout/
I hope that helps! Thank you -Bobbi (DaNelle’s Assistant)
Would there be any benefit to soaking seeds that have already been roasted?
Hi Misty-
You can soak them, but they won’t sprout as they are no longer raw. Plus, since they have been roasted they may have been processed with rancid oils or at temperatures that were too high and would have destroyed the nutrient content of them. So yes, there may be a slight benefit to soaking them instead of just consuming them as is, but it is not the same as starting with raw seeds. I hope that helps. Thank you -Bobbi (DaNelle’s Assistant)
Thank you for this helpful information. I am about to sprout raw organic pumpkin seeds to make my own pumpkin seed brittle…and I was wondering if during the soaking process I can add freshly grated ginger or its juice to the soaking liquid (water and acv) to give a ginger flavor to the pumpkin seeds?
Thank you!
Hello-
I’ve never added any spices beyond salt to my seeds/nuts while soaking, but it can be done. I do added spices when brining meats to add flavor and it works quite well.
I have added spices during the drying period for seeds/nuts and it comes out really well.
So I’d say give it a try and let us know how it goes.
Thank you -Bobbi (DaNelle’s Assistant)
Hello,
Does just soaking and not sprouting neutralize the anti-nutrients in the beans/grains/nuts etc.? I don’t always have time to sprout, but I can definitely do the soaking part.
Also, I have found that when I add apple cider vinegar to the beans while soaking, it causes them not to cook properly. They seem to never actually cook no matter how long or how much water I add. Have you had this experience at all?
Hi Jerah-
Yep, soaking them will do the trick. As for the beans and ACV, I haven’t had this problem, but you can omit the ACV. Adding salt can help breakdown the gluten, phytic acid, and anti-nutrients. I hope this helps! Thank you -Bobbi (DaNelle’s Assistant)
Hello,
My sunflower seeds and brown mustard seeds in separate trays were covered and kept moist. When I uncovered them they showed MANY tiny white “legs” coming out along the sprouted “stem”. I sprayed and leave them open at a window. IS that mold? If so, can I rinse them in hot, boiled water to get the tiny mold legs off and them still eat those sprouts?
Hi Almut-
Without seeing the sprouted seeds I am not 100% sure if it’s a mold or a mildew, or simply normal little cilia hairs. I am going to list out the differences in each and you can make the determination.
If you find you have cilia hairs then the seeds are fine, they are just thirsty and you will need to rinse your seeds more often and for longer amounts of time.
However, if you have mold or mildew, or simply are not sure, do NOT consume them. And the next time you do sprouting, make sure your temperatures are not too high and you have a little air circulating.
What to look for:
Cilia Hairs:
Fuzzy and White
Grow near the roots of the sprout in a small white cloud
Do NOT produce an odor
Disappear when sprouts are rinsed, but reappear a few hours later
Are NOT slimy to the touch
Mold/Mildew:
Usually blue or grey
Grows near the root, but not in a white cloud
Emit a terrible odor
Does NOT disappear after rinsing
Are slimy to the touch
I hope this helps. Best of luck and Happy Sprouting! -Thanks -Bobbi (DaNelle’s Assistant)
Hello! Would you recommend using only dried beans? Or do you use canned beans as well for soaking?
Thankyou 🙂
Hi Violet-
Definitely go with dry beans. Canned beans have already been processed at high temperatures, plus you never know what has been added to them in the canning process. Thanks -Bobbi (DaNelle’s Assistant)
After you sprout beans, can you still cook them? For example, I love to cook up canelli beans with sage, carrots, onions, etc. and serve it as a hot dish. Can I sprout those beans and then still cook them up, or are they meant to eat raw?
Hi Kara-
Good question! Yes, you can still cook your beans after sprouting. Your recipe sounds delicious! Thanks for reading and posting! -Bobbi (DaNelle’s Assistant)
Good Evening! So I am going to try sprouting for the very first time. For myself I want to get healthier as I have horrible RA and also for my Macaw! I worry about the sprouting part. Any tips to ensure I do not contaminate? I appreciate your help!!
Katie
Hi Katie-
So great you are going to try sprouting! As you sprout, just be sure to use clean containers, cover it with a tea towel if you feel something may get in it, and watch what you are sprouting for any odd changes. This article DaNelle wrote is great at explaining the process. Plus it links to several other great articles. https://www.weedemandreap.com/prepare-grains-properly/
Best of luck with your RA and I hope your Macaw enjoys it too! Happy Sprouting! -Bobbi (DaNelle’s Assistant)
Is it possible to soak/sprout nuts or seeds that have already been ground into a flour? I have a baking mix made from non-sprouted, regular sunflower seeds and wondering if there is any way to make it more digestible.
Hi Camila-
Here is one of DaNelle’s recipes that soaks the dough overnight that I think could be useful for you to try: https://www.weedemandreap.com/recipe-whole-wheat-soaked-biscuits/
Also you may try some of the sourdough methods as well: https://www.weedemandreap.com/baking-with-natural-yeast-how-to-make-sourdough-bread-un-sour/
https://www.weedemandreap.com/homemade-bread-harm-good/
I hope this helps! Best of luck and Happy Baking! -Bobbi (DaNelle’s Assistant)
DaNelle, you’re truly amazing thank you.
Can I have permission to make copies of your cool graphic “chart” of soaking times for grains, beans, seeds, nuts? I am teaching a class called Grain and Bean Basics to people enrolled in a health program at our local YMCA and have been looking for something printable based on Nourishing Traditions recommendations I could hand out. I would be sure to include your website on the hand out.
Sure!
I’m putting together a document to teach groups of people about properly preparing grains and teaching about making easy sourdough and long fermentation bread techniques. Can I use your diagram in my hand out and include your website as a reference?
Absolutely!
I have a soaking flour question. I make almost no knead bread that contains beer and vinegar as well as water. It uses only 1/4 tsp. of yeast per loaf and I generally use spelt and/or some form of whole wheat flour. The recipe gets all mixed together and then rises 12-18 hours, gets shaped into a loaf and rises another 2 hours. Because water and vinegar are involved and the long rising time, is this as good as soaking the flour?
Yes! Because of the long rising time and the leavening agents you use (beer/vinegar), you are preparing that flour properly and helping to unlock the minerals.
Would you be willing to share this recipe? I would love to try it.
I wonder if I am soaking is it a good idea to buy lentils that are already sprouted? Will that speed the soaking process? I am only soaking to increase the digestibility of the lentil.
If you purchase sprouted lentils, they’ve already been soaked & dried so you don’t need to do that:)
I tried to sprout some spelt grain for the first time but no sprouts are going. The recipe I followed said I had to soak in water overnight which I did, rinse but dont fill it back up with water just let the seeds sit in the jar in a dark place. I noticed that your guide says that the seeds need light to sprout. I will need to throw the whole lot in the bin and start again. Am I doing anything wrong? I brought organic bio dynamic spelt grain and have been using a large jar with a muslin cloth. The recipe also stated to have the jar upside down, now if it has got water in it I wont be able to do that as it will all just leak out, very confused!
This might help you: https://gnowfglins.com/2008/12/04/sprouting-grains-for-bread/
Hi! I bought Living Intentions sprouted almonds and wanted to know if I still need to soak them overnight to make homemade Almond milk? All the recipes online call for raw almonds soaked overnight. But, since these are sprouted already wasn’t sure.
Thx for any input!
You say to rinse beans a couple of times when soaking. (I’m not sprouting, just soaking then cooking) after each rinse do you add more vinegar? Thanks!
Hi Sally,
No, you only add vinegar the first time, after that it’s only rinsing that’s required, then go straight to sprouting.
Hello! Thanks for this interesting article! I have been cooking with beans, grains and veggies almost 7 years now. I am a macrobiotic cooking instructor – I am teaching people how to cook more healthy. Your article really surprised me as I never came across such an approach as you have (with soaking being the only method to go with grains, seeds and nuts, I knew about beans need to be soaked).
I am soaking beans and throwing the soaking water away but I am soaking grains and than cooking them in the same water – I was told they are releasing also minerals to the water, so you should keep it. What´s your point on that?
I am also using some cooking methods for grains that do not start by soaking – I have no problem digesting, but maybe I can be lacking minerals due to the phytic acid? How do I recognize, that is doing me bad?
Is phytic acid also being released and neutralized when you roast grains, seeds or nuts?
In fact I am studying the macrobiotic principles and we were told to actually work with seeds and nuts only in the terms of washing them and roasting. My teachers said like that you can digest them well.
What about things like tahini or peanut butter – they are not soaked so probably out of the healthy diet, right? I have heard that the contain molds anyway… so another reason not to buy them.
And if you sprout grains – I have heard that the composition is changing so, that they contain less protein, is that true?
Thank you very very much for your answers!!!
If you answer me, I will be able to give more quality information to my students so you´ll help us a lot.
Thank you, appreciate you website.
Love,
Katerina from the Czech Republic (Europe)
Hi Katerina,
Yes, we now soak all our nuts, grains, & beans to not only improve digestion but to also help us absorb more nutrients from them. Usually signs of mineral deficiencies are poor tooth enamel & low energy. Phytic acid is NOT neutralized simply by roasting grains, nuts, & seeds. It’s the soaking or sprouting process that is best:) For tahini or peanut butter, a lot of people soak the seeds/nuts then make their own nut butters. And by sprouting grains, it actually INCREASES the protein content by making it more bioavailable to the body:)
Thank you, DaNelle.
I have been researching more on that topic as I became quite shocked if I was doing anything wrong during those 7 years… because I feel just great and have loads of energy and have super healthy daughter and husband. I found these articles, maybe you can be interested to read them too:
https://www.drmcdougall.com/misc/2008nl/jan/grains.htm
Basically I think and have that experience that it is quite hard to digest grains together with dairy products and meat.
From my experience and my understanding of the process of assimilating food, dairy foods cover the whole intestines with a slime. Having this slime, it is quite impossible to be able to digest grain properly. With healthy intestines and intestinal microflora, the phytic acid is partially broken down. Also if your food makes you alkaline, which animal food doesn´t, you can digest grains properly. In the articles I have send you the link for, you can also find evidence of this phytic acid being actually also quite good for you in natural amount.
Thank you for helping me to get more information and to really search in depth.
Love,
Katerina
Macrobiotic cooking instructor? Sounds interesting! I wonder if we have that here is the USA . I am a registered dietitian and would love to learn more about that
Oh, definitelly, google it, I know many of them. Jessica Porter, try also Kushi Institute…
Have fun finding out! 🙂
Love,
Katerina
Hi, I recently came across information about the ill effects of phytic acid in the grains nuts and legumes that we consume. This happened after my 3 yr old daughter was detected with multiple cavities and one of them had to be filled. I was really horrified and started searching the net for some understanding on why this was happening to her. I realised that her diet is High on phytic acid food and am determined to take corrective measures to help her remaining teeth heal by itself. Your post is very informative. Thanks a ton for it. I had one question though .. What happens with frozen corn which is steamed and eaten or corn on the cob that is boiled and eaten? Does it have phytic acid in it or is it just the dried corn grains that have it? In that case does soaking the frozen corn before steaming it help? Thanks in advance.
Hi Sowmya,
Corn isn’t usually prepared properly unless in the form of tortillas or chips. In that case, the corn is soaked in lime & salt for up to a week before it’s ground:)
Corn on the cob is treated as vegetable… it can go spoiled, right? It is fresh. I would rather think it does not contain the phytic acid at all.
Hi Katerina,
It is dried and can be stored for years on the shelf. But it is a bit different in composition and doesn’t have as many anti-nutrients as found in grains.
Thank you for taking the time and energy to create this thorough guide. I have a few questions:
1. How does the nutrient content change when you sprout legumes, grains, nuts, and seeds?
It is stated in the guide that “It allows you to eat the grain, bean, nut or seed completely raw and enjoy the nutritional benefits.”
What exactly are the nutritional changes that occur from sprouting vs from just soaking? What nutrients are added to the nuts, seeds, grains, or legumes from sprouting? Are any nutrients or calories lost during sprouting? Can you sprout to different levels of sprouted-ness (as in, could you stop the sprouting process short or let it go longer in order to get a desired nutrient profile)? Also, what are the nutritional differences between eating raw sprouts, cooked sprouts, or sprouts made into flour/baked goods?
2. Of the nuts, seeds, grains, and legumes that are sprout-able, are there any that are toxic? I have read that certain sprouts can be toxic.
3. Do you suggest any places to buy sprout-able nuts, seeds, grains, and legumes?
Hi Grizz,
I’ve never heard of any nut, seed, or grain sprouts as being toxic. Check out this post here for nutritional benefits: https://sproutpeople.org/sprouts/nutrition/science/
I believe kidney beans are always toxic unless boiled, even kidney bean sprout. Still, as long as you boil the sprouts for at least ten minutes, they’re still fine to eat. There may be others with similar restrictions, but any commonly sprouted beans/grains/seeds should be safe. If you’d wanting to sprout something specific that’s unusual to sprout I would google it first to see if you find any warnings.
Hi. I wasn’t able to get to my soaked cashews until two days later… some of them smell vermented. I wanted to make almond milk out of them. Should I just throw these out?
Hi Heidi,
I would.
Can I leave my sprouter in the dark? Also I have a sprouting mix – what will this do with soaking times?
Thanks so much!
Hi Katie,
Leaving it in the dark will develop mold. It needs light to complete the sprouting process.
New to the topic. Hi everyone!
I have read Sally Fallon’s awesome book. I wish to know if cross contamination in grain facilities with gluten can be eliminated by this soaking in yogurt or another acidic medium.
She basically said that if grains are soaked or soured, even those with slight gluten allergies can tolerate it.
Please help me understand why simply coming into contact with gluten can make a product unhealthy to be consumed. As I understand from the book Brain Maker, it is the gooey nature of gluten inside the intestines which blocks any nutrients from being absorbed and so the body reacts to it.
In other words, can other gains simply be rinsed off, soaked, etc.?
Can someone please help me get this all.
Thanks in advance.
P.S. Your site is awesome. Just found it, but I feel that my questions will be answered here!
Gluten, in and of itself, has been around for thousands of years and in itself, is not harmful. Some people have difficulty digesting it, and it’s really up to the individual on if they want to eliminate it.
You’ll hear a lot of bad & good things about many foods, and really, you’ll have to see how your body does with all of them to be sure if it’s right for you!
How long should I cook sprouted beans? Should I boil them first and then simmer or only simmer?
Or should I just steam them?
Hi Erik, with beans you must always bring to a boil and then simmer until cooked:)
Hi there!
I just got a vitamix and I really want to make some almond milk and almond butter. I found some organic sprouted almonds from my local co-op health food store yesterday. It said they were sprouted in organic orange juice…I’m a little confused if I need to soak them before making almond milk. If they are already sprouted does that mean that they have also already been soaked? Can I just put them straight in the vitamix with the other ingredients to make almond milk or do I still need to soak my sprouted almonds before I use them…all this soaking and sprouting haha.
Would you also recommend using sprouted almonds to make almond butter as opposed to using raw almonds?
Okay, I have a few questions as I am a newbie. I bought a Wondermill to grind my own GF flours because my son and grandson both have digestive auto immune disorders. I also have a grandson with autism and heard that there are great benefits with that as well. My first question is about navy beans. I soak them for 8 hours, correct? Then dry them back out to grind, is this right? I really do not want to sprout them first. My second question is about buckwheat. After I soak it the fifteen minutes can it be dried in a low temp oven as well? And what type of corn do you recommend for corn flours? Thank you for any help you can give this mimi!
Hi Melissa! You are correct with the navy beans, if you soak, then you don’t need to sprout. The same with buckwheat. With corn, you’ll need to find more starchy varieties that are meant for flour.
This question is in regards to sprouting. When slowly draining the liquid(step 2 and 3) how much water should remain in the jar each time? Should there always be some level of water in the jar during the process?
Thanks!
Hi CJ,
You should be looking for humidity and not necessarily water level, so as long as you had water in it previously, and you tip at a 45 degree angle to drain, you should be fine!
A few questions:
If they are not organic, will they still sprout?
If you soak them for specified time and still no sprouts can you assume they in fact were pasteurized (almonds specifically)?
If you soak them for specified time and still no change, can you still eat them?
If you want to slow roast them, what oven temp would you use in conventional oven so as not to destroy enzymes?
Thanks!
Yep, they’ll still sprout even if they’re not organic. If you don’t have sprouts I would assume they’re probably old. You can still eat them, but be sure to not overnsoak as bacteria can grow. A conventional oven only can get as low as 170 degrees, so I say you’d probably have to use a dehydrator if you want to keep it raw.
Using a pressure cooker to cook legumes that are old works really well. Presto, they are done and soft in minutes!
As far as you know, is it safe to eat all sprouted beans? A friend told me you can’t eat sprouted kidney beans, and I’ve also heard it’s unsafe to eat raw soy beans. Thanks!
Interesting, I didn’t know that about kidney beans! Here’s an article to explain more: https://rawevolution.wordpress.com/2011/11/01/what-not-to-sprout/
Hi there- I’m new to the soaking/sprouting game and my question is pretty basic: after soaking and sprouting beans or grains, is the bean or grain eaten right along with whatever grows from it? Thanks!
I’d like to know if you can sprout legumes, or dry bean after you have soaked them in vinegar? Also is soaking or sprouting end up with a more digestible bean?
Thanks for all of the helpful information! Quick question for you… can you soak a batch of grains and then freeze them for future use? How does that work? Thank you!
Yes, you can absolutely do that!
Hi,
Thanks for the great article!
I get my almonds raw from the almond growers here in Northern California. They have never sprouted aven after soaking for 20 to 24 hours. Are they possibly not really raw? The growers claim that they aren’t steamed or anything and are”straight from the trees”.
I’m not sure about that. I do know that sometimes sprouting can be a tricky thing dependent on the humidity and temp of your location.
Hi DaNelle
I’ve made lentil soup, black beans, vegan chili w/kidney beans, etc in my crockpot for years – always came out perfectly.
Last week in class (I’ve gone back to college at the age of 53) we learned about sprouting your legumes before you cook them, so I soaked organic petite red lentils 24 hours then proceeded with my normal lentil soup recipe (crockpot, lots of water, salt, pepper, sauteed carrots, celery, onion, garlic, and a bay leaf).
The results went down the garbage disposal as the lentils never got fully cooked. I kept checking them every couple of hours… They stayed “al dente” — even after 24 hours in the crockpot!
Had the same problem with making hummus from sprouted chickpeas. The chickpeas were “chalky” is the best I can describe it, tasted terrible.
I’ve talked to my professor and classmates and everyone is stumped. I also have a friend who’s a vegan who’s encountered the same problem.
Any input greatly appreciated.
Hey Leesa,
Soaking should always help the beans be softer, but the reason why some beans stay hard is because they are old. I’ve encountered the same thing over and over again when I try to cook older beans & lentils. I’m talking like 2 years old or so. Hope this helps!
So, with corn….would I start soaking at hard seed form like popcorn? Or, do I use corn off the fresh cob or just frozen corn? Is hominy the same thing as “sprouted” corn?
Corn’s a tricky one. When tortillas & chips are made, the corn is soaked in lime water first so for those things, they are good. For whole corn kernels, we don’t try to do anything special to it, we just pop it into popcorn:)
What about pasta?
You can make soaked pasta or sprouted pasta, or buy it:) We just like to use veggie pasta as it’s easier and gives me a cooking break:)
I was wondering if you ever use amaranth and what the soaking time would be for that. I’ve looked a little online, but haven’t found much. Thanks!
I don’t use Amaranth a lot, I wish I could give you more info on it!
Now that we’re coming into Fall, my next food project will be homemade granola and I have a couple if questions about soaking the ingredients. First: does it have to be water; would coconut water work or would it tend to spoil? Second is about changing the water. Wouldn’t the oats just soak up all of it? How do you change it? Some of the granola mixes I intend to make will vary in their seeds and nuts. Using your chart, it appears that hemp seeds do not need to be soaked, but what about chia seeds? I didn’t see them listed. And for optimal nutrition you recommend soaking of ALL raw seeds and nuts, correct? I intend to use almonds, pecans, pistachios, pumpkin seeds, chia seeds, hemp seeds and flax seeds (not all in the same batch, of course!)
Hi Rachel, my homemade soaked granola recipe should answer all of your questions here: https://www.weedemandreap.com/homemade-soaked-granola/
After I soak steel cut oats, for example, can I freeze tnem without dehydrating first? ! I’ve got two batches going now for pumpkin pie oatmeal, it’s our family’s favorite, and it cooks overnight in the crock pot. Trying to make prep easier, thanks DaNelle!
Hello, I love your website!!
After I soak my nuts, can’t I just eat them?
OR
Do I need to roast them?
____________________________
AND
if i roast them in my oven,w hat temperature do i roast them on, so they won’t kill all the nutrients?
thanks
You can just eat them, but also roast/dehydrate them. Some people like to dehydrate because it keeps the temperature low and all the enzymes and vitamins alive.
Thanks for your post! I have been soaking and sprouting beans/nuts/grains for a while but I get a little confused afterward when I want to cook them. I want them to have a smooth creamy texture that the canned beans have (but I don´t want to use canned beans anymore)! Is it okay to boil them in water afterward to create that texture or does that just kill the bean?
You can boil them if you like:)
I soak my adzuki beans for 8 hours and although they got soft enough to eat they never did sprout. I had them in a mix and everything else sprouted. Can you tell me why that may have happened? Also, after two tries I have not been able to get my spelt to sprout. Have you made hummus with sprouted garbanza beans?
I decided to try soaking some walnuts today just to see. 🙂 They are still soaking but I went ahead and rinsed them and replaced the water because after just a few minutes I noticed that the water was oily looking. I know that all nuts have oils in them, but I was a little surprised at that effect. Is that typical? Also, when you talk about dehydrating them afterwards, do you mean that you just let them dry on the counter or actually put them in the dehydrator? Finally, if you want to roast them, do you dehydrate first and then roast or just go straight to roasting? Sorry for all the questions, I just need a lot of details. Thanks for your help.
After you’ve soaked nuts, you can either dehydrate in a dehydrator, or stick them straight in the oven for roasting.
Question regarding soaking the nuts…do they get soft? After I rinse them, if I leave them sitting out to dry will they be crunchy again? Also, is it ok to soak for longer than specified…i.e. I plan to make oatmeal in the morning, and want to soak them overnight? Thanks! Soaking/sprouting has been on my list to begin adding to my real food repertoire…appreciate your helpful guides…really enjoying the kombucha I have been making as well!
I will assume you are soaking dried beans? How do you handle canned or jarred beans?
Canned or jarred beans have generally been processed at high temperatures that kill the bean. After being cooked, they can no longer sprout.
This is such a great guide! I have been wanting to sprout beans/seeds but was nervous to try. This post has given me confidence.
I didn’t know that nuts are supposed to be soaked. So you soak them, then eat them raw?
Patrick,i soak my almonds over night till they get plump and soft and then I dehydrate them to crunchy again…..hth
The hemp seeds I purchased at the health food store also sprouted.
Thanks so much for this chart—it’s so helpful. Couple questions: When you say “If your grain, nut, bean or seed calls for a long soaking time, then you’ll need to change the water once or twice.” -What do you consider a long soaking time? Also, if you are making something like crepes (like from “The Art of Baking with Natural Yeast”) and you use natural yeast to make the crepes, but it calls for a cup of flour. Would you use regular whole wheat flour or sprouted flour because the recipe does have yeast in it, but I’m not sure the best way to go. Thank you!
Can you add lemon juice to the water for soaking time instead of apple cider vinegar? And would you use the same amount? Thanks! Love your blog : )
good question!
Flax totally does sprout! I pop them on top of a tiny layer of soil and they are big enough to harvest within 3-4 days in this climate (subtropical). I could take or leave flaxseeds themselves, but the sprouts are delish and one of my favourite greens.