Are you already struggling with eating more fruits and veggies or do you need some pointers to help you make it through the whole month of January with this challenge?
If so, and if you're in the Raleigh, NC area, please join us tomorrow, Tuesday, January 3rd, at 6:30 pm to receive useful information and tips for a boost on this challenge!
Also, you can share your experiences and/or struggles with eating more fruits and veggies. We can learn from and help each other!
YouTube's Mrs. Leafy Greens will demonstrate some delicious, yet simple green smoothie recipes for you to sample. Please RSVP register4health@embarqmail.com by Tuesday morning if you plan to attend.
We meet at the community center on the campus of the Raleigh Seventh-day Adventist Church, 4805 Dillard Drive, Raleigh, NC.
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The Benefits of Soaking Nuts and Seeds
• Enzyme inhibitors get neutralized.
• The amount of vitamins your body can absorb increases.
• Gluten breaks down so digestion is much easier.
• Phytic acid, which inhibits the absorption of vital minerals, is reduced.
Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.
Raw seeds, grains and nuts should be soaked before using. Raw nuts and seeds have enzyme inhibitors on their surface that protect them while they grow. Soaking releases the inhibitors and significantly boosts the nutrition and digestability of nuts and seeds. Your tummy will feel better after eating them soaked than after eating them unsoaked.
Some people like to add a little salt to the water before soaking to help speed up the process. After soaking, be sure to rinse seeds and nuts thoroughly with fresh pure water until it runs clear to remove the enzyme inhibitors that have been released into the water. It is also recommended to rinse soaking seeds and nuts 2-3 times during the soak.
After soaking, you can dehydrate at 105 degrees until the nuts/seeds are completely dry. Store in the refrigerator or freezer to keep them fresh. Use within 3 days.
The following chart gives a good guideline for soaking the most common seeds, nuts and grains.
Soaking Chart
Seed, Nut or Grain Soak Time
Adzuki 12 hours
Alfalfa 8 hours
Almonds 8-12 hours
Barley 6-8 hours
Brazil Nuts Do not soak
Buckwheat 6 hours
Cabbage 4-6 hours
Cashews 2-2 ½ hours
Chickpeas 12 hours
Clover 4-6 hours
Corn 12 hours
Cow Peas 12 hours
Fenugreek 8 hours
Flax 8 hours
Green Peas 12 hours
Hemp Seeds Do not soak
Kamut 7 hours
Lentils 8 hours
Macadamia Nuts Do not soak
Millet 8 hours
Mung Beans 1 day
Mustard 8 hours
Nuts (all others) 6 hours
Oat Groats 6 hours
Pecans 4-6 hours
Pine Nuts Do not soak
Pistachio Nuts Do not soak
Pumpkin Seeds (hulled) 8 hours
Quinoa 2 hours
Radish 8 hours
Red Clover 8 hours
Rye 8 hours
Sesame Seeds 8 hours
Spelt 7 hours
Sunflower Seeds (hulled) 2 hours
Triticale 12 hours
Walnuts 4 hours
Watercress 4-6 hours
Wheatberries 7 hours
Wild rice 9 hours
Raw Carrot Cake
1/2 cup walnuts
1/2 cup raisins
1 cup carrot pulp (2 large carrots)
1/4 cup shredded coconut
1tsp Udo’s oil
1Tbsp ground flax seed
Dashes of Coriander to taste
Pulse walnuts and raisins in small food processor (add more raisins, dates or agave syrup if you want it sweeter.) Then add remaining ingredients and pulse again until “dough” starts to hold together a little bit. Shape into a square cake or put in silicone molds like I did. This made 4 small muffins (you may want to double the recipe.) I didn’t measure the ingredients for the cashew frosting, but it’s cashews, water, agave, coco oil and vanilla whipped up.
A friend just called me, she said that she had heard in a recent class that many people peel oranges, clean carrots,etc ahead of time. She brought this up because she had been taught in the past, that this diminishes the nutrient value of the foods. So, she said, we should not clean our produce ahead of time. This was my reply..
What we should not do, is anything that will stop us from eating those fruits and veggies. If preparing them ahead of time means that we will not eat them, because they are no longer as good for us, then we should not pre-plan. On the other-hand, if having to get them all ready on the fly sounds like too much work. not enough time, then we should clean them ahead of time.
I encouraged her to remember two things:
10 We are consuming these items in much greater volume now so preparation might take a bit longer.
2) Eating produce in greater volume, even when cleaned ahead of time, is much more nutritious than the stuff we used to eat. She agreed. A wise lady, indeed. Happy New Year!
What a great evening last night! The info shared was just what I need in order to help a close relative get healthy! Thank you so much! We will see you in Feb...with friends!
Dear CaChing Girl,
Thank you for the nut soaking info and the Raw Carrot cake recipe..For us newbie's "raw" refers to the fact that the nuts are sprouted, right? We still bake this cake. Is this correct? If so, for how long and at which temp? Thanks! My birthday is on the way!
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