The Benefits of Soaking Grains, Legumes, Nuts and Seeds and a How To Guide
Many of the 40 Weeks pregnancy recipes use a combination of grains, legumes, nuts and seeds. To aid nutrient absorption it is best to soak them prior to cooking. This is because grains, legumes, nuts and seeds contain anti-nutrients which interfere with the absorption of nutrients, starches, proteins and fats. Nuts and seeds contain enzyme inhibitors that block digestion; and grains and legumes contain phytic acid that robs the body of important minerals like magnesium, calcium, zinc, copper and iron. These minerals are essential for nourishing your and your baby throughout pregnancy.
The process of soaking and rinsing grains, legumes, nuts and seeds significantly increases their nutritional value and makes them more beneficial to the body.
With a little forethought, soaking and rinsing these ingredients prior to cooking with them is easy. Below is a how to guide for soaking grains and legumes and activating nuts and seeds:
Soaking Grains and Legumes
Use filtered warm water and an acidic medium such as yoghurt, buttermilk, whey, milk kefir, apple cider vinegar or lemon juice. The acid medium is essential as it initiates the culturing/fermenting process that enables the release of beneficial nutrients, making them more digestible.
How to Soak Grains
Place grains in a bowl and cover completely with filtered warm water.
Add acidic medium of choice. For every cup of water add one tablespoon of acidic medium.
Cover tightly, place in a warm spot in the kitchen and soak overnight or for the required number of hours (see below).
Drain and rinse under running water before cooking.
How to Soak Beans and Legumes
Place beans/legumes in a bowl and cover completely with hot filtered water.
Cover and allow to sit in a warm spot in the kitchen for required number of hours, changing water once or twice.
Drain and rinse under running water and cook before cooking.
Soaking Times
Type of grain/legume — Soaking time (hours)
Adzuki beans — 8-12
Black beans — 8-12
Brown rice — 8-12
Buckwheat — 6
Chickpeas — 12-24
Lentils — 8
Millet — 5
Oats — 8
Quinoa — 3-4
How to Activate Nuts and Seeds
Dissolve 1-2 tsp of sea salt in enough filtered warm water to cover the nuts/seeds you are activating. It is better to soak one variety at a time.
Soak for the required number of hours (see below).
Rinse under running water and strain.
Spread onto lined baking tray and slowly dry out nuts and seeds in a dehydrator (if you have one) or on the lowest temperature in your oven (50-70°C or 150°F) for around 6-24 hours. Stir or turn them once or twice during this time.
They are ready when they feel and taste dry and crunchy. It is important that nuts and seeds are really dry and crispy otherwise they can get mouldy.
Store in an airtight container in the fridge or freezer for up to three months.
Type of nut/seed — Soaking time (hours)
Almonds — 12-14
Brazil nuts — 8-12
Cashews — 2-4
Hazelnuts (skinless) — 7-12
Macadamia nuts — 7-12
Peanuts — 7-12
Pecans — 4-6
Pine nuts — 7-10
Pistachios — 4-6
Pumpkin seeds — 7-10
Sunflower seeds — 2
Walnuts — 4-8