Soaking and sprouting grains, lentils, nuts, seeds and legumes makes them easier to digest and absorb. It neutralizes anti- nutrients (which impair digestion and nutrient assimilation) found in all of the above. See below for our easy prep solutions for grains, raw nuts and seeds and legumes!
Oats – 1 cup steel cut oats soaked in warm filtered water, ¼tsp. sea salt and soaking solution over night. Boil water (make adjustment for how much you soaked in) and cook oats for 15-20 minutes. Add butter or coconut oil once reduced to simmer! Stir every couple minutes for very creamy oatmeal.
Rice – 1 cup rice soaked in warm filtered water and soaking solution for at least 7 hours. Drain, rinse for one minute until water is clear, and follow cooking directions on bag.
Quinoa – 1 cup quinoa soaked in warm filtered water and soaking solution for at least 12 hours. Rinse and drain well, follow cooking directions on bag.
Pecans – 4 cups raw pecans soaked in filtered water and 1 TBSP sea salt for at least 7 hours. Drain and rinse in colander. Spread pecans on dehydrator trays and place in dehydrator at 115 degrees for 24 hours. If you don’t have a dehydrator, place in oven on stainless steel baking tray at 150 degrees for 12 – 24 hours.
Almonds – Follow directions for pecans. The time for dehydrating almonds is recommended for 24 hours to 36 hours.
Pumpkin seeds – Same directions as pecans. Vary amount as you like, and only keep in oven for 12 hours.
Popcorn – Heat 3 Tbs. coconut oil in medium size heavy pot. Poor in organic white popcorn kernels to cover bottom of the pot – one layer of kernels and not more. Shake around to ensure full oil coverage of each kernel – make sure the kernels are swimming in coconut oil! Once popping starts, reduce heat and continue shaking until you hear the popping diminish – don’t wait until you smell the scent of burnt popcorn. Transfer to a bowl and shake with sea salt. Add melted butter, if you wish.
Nut butter – take 2 cups of soaked and dehydrated nuts, and place them in a food processor with 1 tsp. sea salt and grind to a fine powder. Next, add ¾ cup coconut oil (warmed to liquid is easiest) and 2 Tbs. raw honey until butter becomes smooth.
Lentils – measure out lentils, soak in warm water. Stir in soaking solution, and let sit in a warm place for about 7 hours. Drain and rinse, follow directions on box.
Sprouts – To properly sprout grains, beans, nuts, lentils and seeds, all you’ll need is: a quart size mason jar, a “sprouting screen” available at most health food stores, and filtered water. Fill jar 1/3 full with any grain or seed. Add filtered water to the top of the jar, screw cap on with screen. Allow for soaking overnight, rinse in the morning (with the screen still on) and drain at an angle until you rinse again. Length of time varies based on each item, so please refer to Nourishing Traditions for full preparation details.
- Grains (wheat, barley & rye) – rinse 2-3 times per day. Sprouts are tiny and white and will be ready in 3-4 days, reaching a maximum length of ¼ in.
- Beans (mung & adzuki) – Fill jar only ¼ full. Rinse 4 or more times per day. Sprouts will be ready in 4 days. Mung – 2 inch sprouts, Adzuki – 1 inch sprout.
- Almonds – Use whole or skinless almonds. Rinse 3 times per day. Sprout is tiny, approximately 1/8 inch.
- Lentils – Rinse 3 times per day. 2-3 days until sprout is about ¼ inch long.
- Pumpkin seeds – Use hulled seeds. Rinse 3 times per day and sprout for about 3 days until sprout is ¼ inch long.
- Sesame seeds – Use unhulled sesame seeds. Rinse 4 times daily. Tiny sprouts are ready in 2 to 3 days.
*Please refer to Nourishing Tradition for suggestions on how to cook with your sprouts, proper storage and for freshness dates.
Whey – Three options for whey
- Purchase whole milk yogurt at a local farm or grocery store. Pour yogurt into a cheese cloth and let strain over night. The result – thick “greek style” yogurt and whey. Enjoy the yogurt as is, and use the whey as we have recommended above.
- Make kefir and you’ll have an abundance of whey.
- When shopping for mozzarella, save the yellow liquid that the mozzarella balls are kept fresh in – that’s (usually) whey!
The majority of the resources found on these pages come from Nourishing Traditions Cookbook, by Sally Fallon.