Unlocking Nutritional Potential: The Power of Soaking Grains, Nuts, and Seeds includes Cashew Milk Nut Recipe.

When it comes to maximizing the nutritional value of your diet, you might have heard of the process of soaking. This ancient practice is particularly relevant for grains, nuts, and seeds due to the presence of a compound called phytic acid. Our grandparents or great-grandparents and our ancestors knew that these food items needed to be soaked to make them digestible, but due to our fast-paced modern lifestyle, this ancient practice has often been forgotten.

What is Phytic Acid?

Phytic acid, also known as inositol hexaphosphate, is a natural antioxidant found in various plant-based foods, especially in grains, nuts, and seeds. It serves as a storage form of phosphorus in these foods and offers protection against premature germination and microbial threats. However, when consumed in excess, it can have some drawbacks for human digestion and nutrient absorption.

The Impact of Phytic Acid on Digestion

Phytic acid has the potential to bind to essential minerals like calcium, iron, zinc, and magnesium in the digestive system. This binding process can reduce the body’s ability to absorb these vital nutrients, potentially leading to mineral deficiencies over time.

Why Soaking Matters

Soaking is a traditional method used to reduce phytic acid content and make these foods more nutritionally accessible. Phytic acid can irritate the digestive system, causing uncomfortable symptoms and preventing nutrient absorption. Soaking also has the added benefit of making grains, nuts, and seeds easier to digest and may reduce digestive discomfort.

Soaking Times for Various Foods:

Flour (wholemeal): Soak for at least 12 hours.
Flour (white): Soak for at least 4-6 hours.
Quinoa: Rinse and soak for 2-4 hours.
White Rice: Soak for at least 2 hours. white rice does have reduced phytic acid as most is contained in the bran which has been removed but still contains remains.
Brown Rice: Soak for at least 6 hours.
Cashews: Soak for 2-4 hours.
Pecans: Soak for 4-6 hours.
Walnuts: Soak for 4-6 hours.
Almonds: Soak for at least 12 hours.
Sesame Seeds: Soak for 4-8 hours.
Pumpkin Seeds: Soak for 6-8 hours.
Brazil Nuts: 2 to 4 hours

For nuts and seeds you can then dehydrate them making sure they are fully dry before storing. If you wish to purchase already activated (this means they are soaked then dried) purchase from https://roarfood.co.nz/

Cashew Nut Milk Recipe

Making your own cashew nut milk is not only easy but also allows you to enjoy a dairy-free, creamy beverage. Here’s a simple recipe:

Ingredients:

1 cup of raw cashews (soaked for 2-4 hours)
4 cups of filtered water
1- 2 dates
1 teaspoon of vanilla extract
A pinch of natural salt (optional)

Instructions:

Drain and rinse the soaked cashews for 2 to 4 hours along with the 1 to 2 dates.
Place the cashews and dates in a blender along with the filtered water.
Add in the vanilla extract, and a pinch of natural salt, if desired.
Blend until smooth and creamy, for about 1-2 minutes.
Strain the milk through a nut milk bag or fine sieve to remove any remaining pulp (optional). I generally don’t bother as its naturally super smoothe.
Store your homemade cashew nut milk in an airtight container in the refrigerator for up to 3-4 days.

Enjoy your fresh and nutritious cashew nut milk in smoothies, coffee, or as a dairy alternative in your favourite recipes. Soaking the cashews not only aids in blending but also contributes to a creamier consistency.