For my birthday my parents got me this 

and as I read through it I discovered a little BIG fact…grains contain something called phytic acid which combines with calcium, magnesium, copper, zinc, and iron and BLOCKS their absorbtion!  It also contains enzyme inhibitors that can interfere with digestion.  Now, whole grains are FAR greater than processed grains, some mineral are absorbed, but if grains are given a good soak the phytic acid in them “disappears” and the nutrients the grain has to offer are more easily absorbed by your body.  

When I read this information I was intrigued and decided to dig a little deeper.  I discovered that most grains will lose the phytic acid after a 2 hour soak when soaked in warm water and provided an acidic medium.  However, OATS and CORN require extra time and a little help in order to release the phytic acid.  OATS and CORN have very high levels of phytic acid and even after 12 hours the vast majority of phytic acid in those grains still remain…but, adding whole wheat flour to the mix will help release those phytic acids quickly. 

The Basic Soak

I have tried this with rice, beans, and barley…but I assume ANY whole grain will work with this recipe. 

  • 1 c. whole grain, picked through to remove dirt and shell/hulls
  • ~2 c. warm water (room temp, and enough to cover and have room to cover swelling grains)
  • 1-2 Tbs acidic medium (coconut keifer, keifer, yogurt, buttermilk, lemon juice, apple cider vinegar)

Soak for at least 2 hours, drain and rinse.  Cook as directed on package, but check your grain half-way through.  They will cook faster.  When I did barely the cook time moved from 90 minutes to just over one hour. 

Oat Soak

  • 1 c. oats (groats, rolled, steel-cut)
  • ~2 c. warm water (room temp, and enough to cover and have room to cover swelling grains)
  • 1-2 Tbs. 100% whole wheat flour
  • 1-2 Tbs acidic medium (coconut keifer, keifer, yogurt, buttermilk, lemon juice, apple cider vinegar)

Soak over night, pour into a pan and bring to a gentle boil (you may need to add a little more liquid, depending on how much absorbed over night).  Reduce heat to simmer, add your milk, chia, vanilla, and spice.   Stir…watch this, it will only take 3-5 mintues to finish cooking. 

Flour Soak

I haven’t tried this yet, but will be trying it this weekend on cupcakes…will report back. 

  • Flour needed for recipe
  • All liquid needed for recipe (not “wet” ingredients, just water/milk)
  • 1-2 Tbs acidic medium (coconut keifer, keifer, yogurt, buttermilk, lemon juice, apple cider vinegar)

Soak over night.  Stir this mixture and continue with the recipe as it is written.  

Soaked Scottish Oats

  • 1/3 batch soaked oats (as prepared above) with blueberries

Topped with: 

  • 1/2 c. Almond Milk
  • 1/3 scoop Amazing Grass Chocolate Almond Meal
  • 1/2 banana
  • 1/2 peach
  • 1 1/2 Tbs. coconut flakes
  • 1 Tbs. pecans
  • Drizzle maple syrup

This was DELICIOUS!  Really creamy and filling.  I will be having this for breakfast the next two days and I’m hoping I don’t feel bloated and remain full until lunch just like I did today. 

 

 

Have a great night! 

R- 

 

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