Soak your Nuts, Beans & Seeds

February 8, 2013 in Health

Soaking Guide

Soaking helps remove the parts of the beans/nuts/seeds/grains that binds with nutrients. The soaking times and methods are not exact, but here are some helpful tips: Soak at room temp using distilled or purified water with a some fresh lemon juice and a pinch of salt. Use glass or ceramic bowl and cover with a cloth or paper towel. Rinse and re-soak every 6 hours or so. For beans you can use a little vinegar for the last 8 hours to speed up soak time. Thoroughly rinse after soak is complete. If you don’t use them immediately you can store in the fridge, but use within days. With nuts, drying them below 150 degrees in a dehydrator is best. Roasting nuts destroys some nutrients, but makes a yummy treat. Drying nuts in a crop pot on low with the top open would retain more nutrients; make sure to salt and season. If you don’t want to spend the time, but still get the most nutrients from your food, then you can buy “sprouted” products online. Like at http://www.bluemountainorganics.com/store/index.htm

Nuts

Soak Hours

 

  Beans

Soak Hours

 Grains 

(*gluten-free)

Soak Hours

 Almonds

12

 Adzuki

 24

 Amaranth*

18

 Brazil Nuts

12

  Anasazi

 24

 Barley, Pearled

 18

Cashews

6

  Black-eyed Peas

 24

 Barley, Hulled

 18

 Hazelnuts

 12

  Black Beans

 24

 Buckwheat*

8

 Macadamia Nuts

 12

  Cannellini

 24

 Cornmeal*

 18

 Pecans

 12

  Garbanzo/Chickpeas

 24

 Millet*

 18

 Pine Nuts

 6

  Green Peas, whole

 24

 Oats, groats*

 12

 Pistachios

 6

  Green Peas, split

 24

 Oats, rolled, steel cut*

 8

Walnuts

  12

  Kidney

 24

 Quinoa*

 4

  Lentils

 18

Rice, Basmati*

 18

 Seeds

Soak Hours

  Lima

 24

Rice, Brown*

18

 Chia/Salba

 1

  Mung, whole

 24

  Rice, Wild*

24

 Flax

 3

  Mung, split

 18

  Rye, berries

24

 Pumpkin

 6

  Navy

 24

  Spelt

24

 Sunflower

 6

  Northern

 24

  Triticale

24

 Wheat, whole

 24

  Wheat, bulgur

 24

  Wheat, cracked

 24

 Wheat, couscous

 24

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