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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 a primer on phytic acid, see the excerpt from Rebuild from
Depression.)
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.
~~~~
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