Get the Most Out of Whole Grains: Soak Them

There are enzyme inhibitors in whole grains that can interfere with digestion and other substances that prevent us from absorbing minerals and vitamins.  And here's how, according to Sally Fallon's "Nourishing Traditions":  

Phosphorus in the bran of whole grains is tied up in a substance called phytic acid.   Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, clocking their absorption.   Whole grains also contain enzyme inhibitors that can interfere with digestion.  Traditional societies usually soak or ferment their grains before eating them, processes that neutralize phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available.   Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens.   Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures."


You can soak raw whole grains like rice, millet, quinoa, wheat, and buckwheat in water with 1 to 2 tablespooons of lemon juice.  You can rinse the grains to remove the acidic taste after 12 to 24 hours and then cook in fresh water.

This blender pancake recipe adapted from Kim Wilson's Everyday Gluten-Free uses presoaked grains:

1 1/4 cup brown rice
3/4 cup raw buckwheat
2-3 tbsp. sesame seeds (optional)
2 tbsp. fresh lemon juice
2 tsp. baking powder
1 3/4 - 2 cups water
2 tbsp. coconut oil
1 tbsp. pure maple syrup (optional)
1 tsp. fresh lemon juice
2 tbspo. ground flax
3/4 tsp. unrefined sea salt

Soak brown rice, buckwheat, and seeds with water and 2 tbsp. of lemon juice for at least 8 hours.   Drain the grains and seeds.   Add to blender with the rest of the ingredients, except for baking powder.   Blend until smooth.  Add baking powder and blend briefly.    Makes over 3 dozen 3 1/2 inch pancakes.