Soaking
grains: Preparing porridges
Oatmeal, multi-grain cereals,
couscous, and bulgur should be prepared strategically
to reduce their phytic acid. If you prepare them
strategically, you may double your absorption of the
minerals in the grains.
(For more information on phytic acid, see the website
dedicated to food phytates.)
To break down phytic acid you need four things, generally
speaking:
•
Moisture
•
Warmth
•
Acid pH
•
Time
In the context of porridges you need to do the following:
•
Moisture:
Place the grain in a bowl with about equal parts warm
water.
•
Warmth:
The water temperature should be between 45 degrees and 55
degrees C (113-131 degrees F), just above body
temperature.
•
Acid:
Add an acidic ingredient to water to achieve a pH level
of 4.5 to 5.5. For best results use whey, yogurt, or
kefir (approximately 2 tablespoons per cup of grain).
Otherwise add about 2 tablespoons of lemon juice per cup
of grain.
•
Cover with a
clean dishcloth to keep the bugs out.
•
Warmth:
Soak in a warm spot for at least two and at best twelve
hours (time).
Tip:
Soak your breakfast cereal or other grain porridge
overnight as I describe. In exchange for your soaking
preparation time, your cooking time will decrease
dramatically.
Exception
Every good rule has its exception and in this case, it
is oatmeal.
Oats have a naturally low level of the enzyme phytase.
Soaking it as described above will be only marginally
effective.
Tip:
Add some fresh
ground wheat to your oats.
Add about 10% wheat to your oatmeal and follow the
directions above for soaking. Fresh ground wheat is high
in the enzyme phytase.
Tip:
If you don’t own
a grain mill, put a tablespoon or two of wheat berries
(kernels) in your coffee mill to add to your oatmeal.
Read a more in-depth article on oatmeal and phytic
acid.
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