Raw Recipes

Source Taken From here

Here we present to you our simple and favorite raw vegan recipes. These recipes are fully raw and vegan – they are packed with goodness of vitamins, minerals, protein, carbohydrates, fat, bio-available water and much more in their most natural and viable state.These recipes are potentially free of top allergens discovered till now such as eggs, milk and milk products, mustard, peanuts, seafood, soy, cacao, wheat and more. They are also completely free of refined sugar and gluten. Substitutes are also provided along with the recipes which may contain some nuts, seeds or corn.

      

Although we must emphasize that eating mono meals of whole ripe fresh organic fruits, vegetables, greens can be the best source of nourishment for ourselves and our children. A mono meal means “one thing at a time, eaten in a quantity which satisfies the hunger completely”. This ensures best digestion and absorption of all essential macro and micro nutrients. Kids and adults love fruits naturally. Fruits can be had in abundance, preferably as a mono meal or by mixing minimum ingredients on regular days for optimal digestion.

Please note that the following are some generic guidelines for making raw vegan food. We encourage you to get inspired to create new recipes and share them with us. We recommend that you search online for raw vegan recipes and then make them with Indian ingredients. Enjoy the deliciousness…

Delicious fresh raw vegan recipes (updated frequently)

DRINKS

Lemon shots and lemon juice in pure normal temperature water are very helpful during detox. Here are simple ideas of delicious, easy to prepare drinks. They do not contain any sweetners or artificial flavors, colours, sugars, preservatives etc found in their bottled counterparts.

Vitamin C Infused Water

Vitamin Infused Water

Watermelon Splash

Jasmine Elixir

GREEN SMOOTHIES

Green Smoothies are one of the tastiest and easiest ways to have your greens.

In her Internationally award winning book, ‘Green for Life’, Mrs. Victoria Butenko says, “With the high oxygen content in chlorophyll and the high mineral content in green plants, greens are the most alkalizing food that exists on our planet. By including green smoothies in our diet, we can keep our bodies alkaline and healthy.”

Basics of Green Smoothie and Sweet Recipes

Summer Special Savory Indian Green Smoothie

DIPS, DRESSINGS AND SOUPS

Basics of Dips, Dressings and Soups with delicious combinations

Multi-purpose Dip or Dressing Recipe

Indian Raw Vegan Dip or Dressing

Mango or Papaya Salsa Dressing

SALAD

Crunchy Green Strips with Dip

Burrito

Rainbow Salad with Mango or Papaya Salsa Dressing

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This page is regularly updated with new recipes. Contact us to send your suggestions and recipes.

Click here for more Resources and Articles about Raw Vegan Lifestyle

Healthy Alternatives To Sugar And Artificial Sweeteners

Source Taken From Here

Healthy Sweetener Options

Refined sugar is incredibly harmful, and artificial sweeteners are just as bad if not WORSE for humans depending on who you talk to. For this reason, clean eaters are looking for healthy alternatives, and the GOOD NEWS is that there are many low-calorie, low glycemic, whole, organic, nutrient dense sweeteners on the market that taste just as good.

Pure Raw Honey 

Honey will not spoil or rot, it can crystallize overtime, but do not mistake this for it going bad. If honey does crystallize, simply loosen the lid and let the  jar sit in hot water, as this will allow the honey to liquefy naturally. It is important not to heat honey in a microwave as it will kill the beneficial enzymes. It also stops the growth of bacteria, and when used topically, it heals wounds & minor burns. It relieves sore throats, and is touted for it’s ability to treat high cholesterol and high blood pressure.

Pure Maple Syrup  

Pure Maple Syrup is the product of the sap from sugar maple, red maple or black maple trees, and should not be confused with ordinary syrup made with high fructose corn syrup and imitation maple flavorings. Healthy sweetening foods can be tricky to find if you’re trying to clean up your diet, but researchers have found that the compounds contained in pure maple syrup offer cancer prevention benefits, and the ability to prevent the proliferation of cancer cells. These cancer fighting properties are greater if the syrup is dark in color.  Another benefit of pure maple syrup is that it has been found effective in lowering blood glucose levels.

Blackstrap Molasses 

Blackstrap Molasses is a sweetener that is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health. Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates. It is also much better than artificial sweeteners like saccharine or aspartame, which not only provide no useful nutrients, but have been shown to cause health problems in sensitive individuals. Blackstrap is darker than other versions and adds a distinct flavor into foods.  Molasses supplies energy to your body in the form of simple sugars, or carbohydrates that are readily absorbed by your digestive system providing a quick burst of energy to fuel your activities. Consuming decent amounts of the correct carbohydrates spares your dietary protein, so it can support the maintenance of muscle mass as well as other protein needs. The carbohydrates in molasses also help your body during strenuous physical exertion. Some people have even said that taking blackstrap molasses regularly can prevent your hair from going gray too early, and that it can change graying hair back to it’s original color.

Coconut Palm Sugar

Navitas Naturals Coconut Palm Sugar is an ideal replacement for regular sugar. It’s low-glycemic, has a wonderful brown sugar flavor, that works well for baking. It also dissolves easily in hot and cold liquids. A sweet bonus: coconut sugar’s nutritional profile includes amino acids, potassium, magnesium, zinc, iron and B vitamins, and it is low on the gycemic index so it enters the blood stream more slowly to help curb blood sugar spikes!

Lucuma Powder

Lucuma Powder offers an abundance of healthy benefits when added to your favorite food or beverage. In addition to satisfying your sweet tooth, this powdered all natural, organic sweetener is also gluten-free and an amazing source of antioxidants to boost the immune system, fiber, carbohydrates, vitamins and minerals necessary for bodily functions. I use Navitas Naturals Lucuma Powder, that is made from whole Peruvian lucuma fruit that they dry at low temperatures and mill into a fine powder. It is also a is low-glycemic sweetener like Coconut Palm Sugar, contains many nutrients including beta-carotene, iron, zinc, vitamin B3, calcium and protein, and has a unique, maple-like taste that’s perfect for a variety of recipes. Lucuma provides 14 essential trace elements, including a considerable amount of potassium, sodium, calcium, magnesium and phosphorus. Studies has shown it has anti-inflammatory effects and is wonderful for wound healing, promoting tissue regeneration and skin aging.

Monk Fruit 

Apart from being a healthy and safe sugar substitute, Monk Fruit is widely used for the treatments of whooping cough, constipation, acute bronchitis, acute tonsillitis, sore throats, cute gastritis, etc. Different parts of Monk Fruit have different medicinal uses. The mashed root is able to help psoriasis & boils, while external use of the fruit hair can be used for wounds. Monk Fruit tea can be a cool refreshing drink that can prevent respiratory infections, and provide longevity if used on a daily basis. In addition, the monk fruit concentrate and extract are often utilized as a condiment to make nourishing stew, broth, cakes, candy, cookies, granules, syrups, fruit essence, cough syrup, and so on.

Stevia 

Stevia is a sweetener that has become immensely popular in recent years. Stevia is a 100% natural, zero calorie sweetener with a number of health benefits that have been confirmed in human studies. It is a green, leafy plant that is native to South America, and has been used for medicinal purposes for many centuries. The plant has also been bred for its strong, sweet flavor and used as a sweetener. Stevia comes in either liquid or a powder, or a version of the plant’s isolated sweet compounds, that are hundreds of times sweeter than sugar.

The Amazing Health Benefits of Dates

Source Taken From Here

Dates are a great addition to any diet: read on to learn the amazing health benefits of dates.

Dates are usually eaten dried, so they look similar to a prune or a raisin. However, the interesting fact about dates is that the health benefits are the same if they are eaten fresh or dried. This is great news for those who prefer fresh dates, and those who like dried dates can breathe a sigh of relief that the date does not lose benefits while drying.

Eating dates as part of your diet provides fiber, magnesium, copper, Vitamin B6, p[otassium and manganese. All of these vitamins and minerals are important to a person’s diet. Dates also have multiple benefits to your overall health.

Eat Dates to Help with the Following Conditions

The first issue worth mentioning is constipation. Eating dates regularly, due to their fiber content, allows a person to deal with constipation issues. Dates also help with digestive health and heart health.

Dates act as an anti-inflammatory, so people with conditions like arthritis, cardiovascular disease and even Alzheimer’s Disease find a significant improvement after adding dates to their diet as a regular item.

For those with high blood pressure or a risk of stroke, it is a wise idea to simply add dates to your diet as a snack. This helps lower the risk of both of these conditions.

Dates Help Brain Health and to Prepare for a Baby’s Birth

For people in general, brain health is boosted with a regular ingestion of dates. This is good news for those in their advanced years who are hoping to remember things better and think more clearly on a regular basis.

For any woman who is pregnant, eating dates can provide help to the body when it is preparing for labor. Eating dates in the last four weeks leading up to your due date helps your body get the right nutrients to prepare for labor and prevent the need for outside assistance in the birth process, like induction.

Other circumstances that can be helped by eating dates include efforts for weight loss, issues with impotence and suffering from anemia. This means dates are a great overall food source for those vitamins and minerals and a great preventative measure for those who may be susceptible to many health issues. In particular, dates seem like a good meal additive for those over the age of 40, who may be more at risk for some of the various conditions listed above.

Eating dates can be a measure you take after you have begun suffering from numerous conditions, like arthritis, high blood pressure or Alzheimer’s Disease. However, it can also be a good idea to start eating dates when you have yet to be diagnosed with any of these conditions, since it can greatly lower your chances of getting them in the first place, as it lowers your risk for colon cancer by eating dates regularly. So add dates to your diet now and maintain good health for the long-term.

Source: http://www.healthyandnaturalworld.com/the-amazing-health-benefits-of-dates/

10 Alkaline Diet Staples to Boost Energy, Lose Weight and Alkalize Your Body

Source Taken From Here

Eating healthy is important, but not everyone knows there are 10 alkaline diet staples to boost energy and lose weight.

These foods typically add other benefits too, so it is not a chore to add them to your meals on a daily basis.

Avocados, Bananas and Berries

With a pH value of 8.0, avocados and bananas also provide potassium and other health benefits. Avocados have antioxidant properties and can help prevent cancer. Meanwhile, adding berries to your diet can regular blood pressure.

Carrots, Celery and Garlic

These foods have antioxidants and a pH of 8.0. That helps them chemically react with foods with a pH of 5.0 and elevate them to near alkaline levels. Garlic helps regulate blood pressure.

Apples and Alfalfa

Apples are easy to digest, high in fiber and help a body maintain its hormonal balance. Apricots have a pH value of 8.0 and are also a good add to your daily meal plan.

Grapes, Pears, Pineapple and Raisins

These fruits help lower blood pressure, decrease risk of heart disease and provide antioxidants and Vitamins A, B and C. They have a pH of 8.5.

Kiwi

Kiwi provides favonoids, which are chemical compounds with antioxidant properties. It also is high in vitamin C, higher than an orange. Kiwi is also good for you because it contains natural fruit that does not make acid while being digested.

Watercress

Watercress has a pH of 8.5 and is a natural super food due to its high levels of iron and calcium, similar to seaweed. It is best eaten raw.

Limes, Mango and Papaya

A pH of 8.5 and the effect of cleansing the kidneys make these three fruits a wise addition to your daily diet. Papaya has properties to make it a healthy laxative, while limes and mangos are rich in vitamins and form alkalines during digestion.

Cantaloupe

Cantaloupe has a pH of 8.5 and is high in fiber. It is a fruit but is low in sugar compared to other fruits, giving you a good serving for your diet.

Cayenne

Cayenne not only has a pH of 8.5, but it also contains Vitamin A and antibacterial properties to fight illness. It also helps decrease stress levels.

Watermelon

 Watermelons are very alkaline. They have a significant fiber and water content, with 92% of its weight made up of water. Lycopene, Vitamin C and beta-carotene can also be gotten from a serving of watermelon.

These foods help the diet in more ways than one. They can add great benefits, give you the appropriate servings of fruits and vegetables and help your body process vitamins and minerals more efficiently. For this reason, these foods are a great choice to add to your meals and pick up at the grocery store.

They help with weight loss as well, which is important for those trying to turn over a new leaf in terms of lifestyle and eating habits. Rotate them to provide variety and ensure your diet contains the right amount of alkaline foods.

Get smart, dump the quinoa: 4 Indian superfoods you should know

Source Taken from here

What are superfoods

• Low-calorie, high-nutrient foods that are all the rage with fitness freaks
• People are spending thousands of rupees on imported kale, quinoa and chia seeds

Why not go local

• Equally fortifying options abound in India
• From cabbage to amla, India's had superfoods long before the term was coined
• Bonus: they're usually dirt cheap compared to the imports

Final word

• Our grandmothers have been ahead of the health trend all along
• Perhaps it's time to make Indian superfoods fashionable

Over the last year, across the world, the wealthy seeking to be healthy have had a new obsession: superfoods.

Typically these foods are exotic, low on calorie, high on nutrients and cost the sky. Enthusiastic endorsements by people like Julia Robertsand Gwyneth Paltrow have reinforced the craze.

A tiny bag of quinoa could cost Rs 2,000. A kilo of kale leaves Rs 700. And 100 grams of chia seeds could hit you for Rs 400. But the costs have not proved a deterrent for those seeking healthier lifestyles.

While Indians are emptying their wallets chasing these fads, India has a fascinating homegrown range of superfoods

In fact, quinoa - a gluten-free, high-protein grain - has become so popular, its global prices have put it out of the reach of those who grow it.

This is super ironic because, while rich Indians are emptying their wallets chasing these fads, India itself has a fascinating homegrown range of superfoods. They are cheap, easily available and have exactly the same health benefits.

Unfortunately, no one seems to know of them. Our grandmothers have probably eaten these superfoods all our lives. All they need is someone smart to rebrand them and they would become the rage.

In the meantime, if you are smart, you'd already make the switch. Here's a list of exotic superfoods and their very cheap, very available and very cool Indian stand-ins:

Choose your 'complete protein': Quinoa vs Amaranth

Stop at an upscale market like Modern Bazaar in Delhi, and you are bound to find tiny packets of quinoa flying off the shelves.

Quinoa has that elusive 'complete protein' cred to its name, but that's not all; it also has high levels of fibre, calcium, phosphorous and iron.

With the highest overall antioxidant activity, you can imagine why quinoa is all the rage. Antioxidants neutralise those unstable molecules in your body that can lead over time to diseases such as heart and liver disease as well as cancer.

But the Indian alternative is just as good, at a fraction of the cost.

It's called Amaranth, it's part of the same plant family, and is known for providing the exact same nutritional properties. According toresearch, both quinoa and amaranth have an equal amount of protein. The two have so much in common, in fact, that they are often confused with each other.

Unlike quinoa, amaranth can be added to a variety of Indian dishes, from halwa and kheer to rotis and chikki.

Amaranth greens can also be used instead of spinach in many dishes, and it makes for a delicious addition to raita.

Kale-ing you with kindness: Cabbage

At high-end dining tables, the vegetable kale is the new multivitamin wonder.

"People have starting asking for kale recently, because it is considered nutritious," says a supervisor at Basant Lok's Le Marche, another high-end chain of grocery stores.

"Oddly though, most people who buy these foods aren't quite sure how to cook with them," says Rohit Sachdeva of Evergreen in INA Market, a Delhi hub for exotic fruit and vegetables.

America's new favourite four-letter word, kale is a green leafy vegetable that contains cancer preventive nutrients. If 'cancer-preventive' isn't good enough for you, then consider kale's crazy high amounts of micronutrients - Vitamin A (98% of the body's daily requirement in a 150 gm serving), Vitamin C (71%), Vitamin K (1180%) and manganese (27%).

These micronutrients are typically low or simply missing in the food we eat, especially in the cities, which makes kale all the more attractive.

At Rs 500-700 per kg in Delhi supermarkets, and a more modest Rs 200-300 at INA Market, kale comes in two varieties - curly and local (the latter variant is now grown to cash in on the obsession).

Its popularity notwithstanding, it is an acquired taste, slightly bitter and is hard to use in Indian cooking. In the west, it largely eaten sauteed, steamed or boiled, dehydrated as chips, and, of course, in salads and juices.

So it's curious that kale's excellent alternative isn't talked about more.Cabbage - yes, cabbage - belongs to the same cruciferous family as kale and offers many of the same benefits for which kale has become iconic.

As a bonus, cabbage's high potassium content helps reduce cholesterol. Ayurveda, it turns out, ratifies this claim; cabbage is frequently referenced for its ability to draw out toxins from the body.

Cabbage - yes, cabbage - offers many of the same benefits for which kale has become iconic

While no single vegetable may match kale's flavonoid counts - flavonoids have excellent antioxidant effects - a few common veggies or fruit are all you need to absorb these benefits as well.

Fruits such as plums and vegetables like tomatoes, okra, green onions and eggplant contain healthy doses of flavonoids.

Battle of the seeds: Chia vs Alsi

The unexpected star of the mint family that people can't stop talking about and eating is the chia seed.

The seed is notable for its high Omega 3 fatty acid content, otherwise sourced most commonly from fish. Omega 3 plays a huge role in overall health - especially brain function, the heart, joints and the immune system.

Chia has been a staple in Mexico's diet for decades, but has now found cult global favour, appearing in smoothies, on salads and yogurts, baked into breads and health bars, as well as in breakfast cereals.

There's only one plant source in the world that beats chia on the Omega 3 fatty acids scale, and your grandmother probably ate it every day.

Flaxseeds - local name alsi - has higher quantities of poly-unsaturated fatty acids and mono-unsaturated fats, than chia. Both these fats are considered great for controlling cholesterol and for the heart.

What's common to both seeds are their high protein and fibre content - helpful in preventing colon cancer - but flax has the additional benefit of phytoestrogens, making it nature's answer to hormone replacement therapy. Phytoestrogens are also said to ease the unpleasant effects of menopause, such as flushing and night sweats.

As opposed to paying Rs 400 for 100 gm of chia, half a kilo of flaxseeds go for as little as Rs 120. Flaxseed can be used much the same way as chia, i.e. in puddings, salads, muffins and smoothies.

You could also use it in an au naturel mouth freshener with sesame and fennel seeds, in chutneys as well as roasted and ground up in roti flour.

Berry good: Goji vs Amla

Possibly the most dubious aspirant to the 'superfood' label, Goji berries are nevertheless now famous the world over. Touted as the 'fountain of youth', the Chinese have eaten goji berries for centuries in a bid for longevity.

The berry is certainly an excellent source of Vitamin C, beta-carotene and antioxidants, and studies show that it does everything from slowing the growth of cancer cells to countering diabetes, high blood pressure, fever and age-related eye problems.

Normally sold in dried form, a 300-500 gm packet of Goji berries can cost anywhere between Rs 1,000-2,000. They are typically soaked in water, then added to cereals, salads and yogurts or processed into juice.

There are, however, quite a few local alternatives that offer similar benefits, of which the amla is the clear winner.

Amla, or the Indian gooseberry, is one of the world's cheapest and richest sources of Vitamin C; according to a 2011 study, amla has 600 mg Vitamin C per 100 gm - about 20 times higher than orange juice.

The study also shows that amla enhances food absorption, balances stomach acids, helps the urinary system, strengthens the heart and lungs, regulates digestion, enhances fertility and is anti-carcinogenic and antioxidant in nature.

Essentially, why aren't we all eating amla and shipping it globally as the next big superfood?

Using amla in Indian cooking is fairly easy; it can be added to chutneys, pickled or made into murabba. Grating a bit of the berry into dal and vegetables adds all the benefits it offers without overwhelming you with sourness.

Food vs. Medicine

Avocado may be the only imported superfood that may not have an equal counterpart in India. Avocado lowers cholesterol and triglyceride levels while also increasing the levels of good cholesterol (HDL) - all important for preventing heart disease.

According to World's Healthiest Foods, avocado has high-fibre content (40% fibre in one 150-gm serving). It also has 21% potassium (helpful in controlling blood pressure), 35% Vitamin K (for blood clotting and strong bones) and 30% folate (crucial for cell repair).

It also contains antioxidants lutein and zeaxanthin that are good for the eyes.

While there's no shortage of Indian herbs and foods known to lower cholesterol-including aloe vera and camphor - they're typically used as medicines, though aloe vera is pickled in parts of the country.

Camphor, interestingly, belongs to the same plant family as avocado and improves blood circulation while decreasing cholesterol levels.

Other potassium-rich foods like apricots (33%), bananas (10%), spinach (16%) and potato (15%) can be subbed on the protein front, while walnuts, guavas, pears and many beans offer a combination of high-fibre cholesterol-fighting abilities that the pricey import does.

So before you're tempted to overspend on glitzy superfood imports, try the timeless Indian alternatives that are equally delicious and fortifying.

Consume 30 Grams Of Coconut Oil On A Daily Basis – Here Is What Is Going To Happen!

Source taken from here

Coconut oil is considered as an exotic food in many countries and is mostly consumed by people for whom healthy diet is very important part of their lives.

Coconut oil is one of the healthiest and most useful ingredients. It contains unique combination of fatty acids that possesses strong healing properties called medium-chain fatty triglycerides. Most of fatty acids’ triglycerides are considered as a long-chain, but, coconut oil metabolizes differently. These triglycerides go from the liver to the digestive system, where are used as a quick source of energy.

People of the South Pacific have good overall health and a very small percentage of heart disease compared to the rest of the world, and it is due to use of coconut.

Useful properties gained from consuming 30 grams of coconut oil:

Great source of lauric acid

– Lauric acid is capable of destroying viruses, bacteria and fungi and it helps in the fight against different types of diseases. When the oil is digested, in the body is created monoglycerides known as monolarin. Both lauric acid and monolaurin assist in the process of destruction of harmful pathogens.

Improves digestion process

– People who suffer from digestive problems should add coconut oil in their daily diet. It will help with digestive tract related problems, intestinal problems and stomach problems. Fatty acids contain antimicrobial properties that soothe bacteria, Candida and other parasites that cause bad digestion.

Help in controlling body weight

– Coconut helps in losing excess weight, especially in the abdomen. It is easily digested and protects the body from insulin resistance.

Help in controlling diabetes type 2

– Recent studies have shown that coconut oil helps protecting against insulin resistance and thus reduces the risk of diabetes type 2.

Help in reducing appetite

– One of the best coconut oil properties is that it can reduce feelings of hunger. It is related to the way in which fatty acids are metabolized – ketone, which acts to reduce appetite, is generated during consumption of coconut oil.

Cooking on high temperatures

– Due to middle-chain fatty acids, coconut oil has higher temperature limit than most oils. Olive oil oxidizes once it reaches boiling point, and creates free radicals, unlike coconut oil.

Slow both aging and the process of wrinkle occurrence

– Coconut oil is great for skin care. It helps maintaining connective tissues strong and it prevents wrinkles and other skin problems. Use it on a daily basis for your skin to be smooth and shiny. It will also ease wrinkles and prevent the emergence of new ones.

5 Reasons Why You Should Have Sprouts

Source taken from here

Being on the best locally grown food, Sprouts is one of the most nutritious food you can have to serve your body. It is one food that is recommended as the best breakfast. Be it if you have a health problem or you want to reduce on the weight, sprouts are just the answer for you!

5 reasons for you to have sprouts are:

1. Sprouts have 100 times more enzymes as compared to raw fruits and vegetables. These are the special enzymes of proteins which help your body function in a better manner. It helps the body to respond more for extracting the vitamins, acids and minerals from the food you eat. Thus, building a nutrition block in your body.

2. Your body needs a good amount of fiber in order to function properly. The fiber content is high in the beans, nuts and seeds. Eating fiber helps you have a good digestive system as well as to lose weight. Fibers help you to get rid of the unwanted fats and toxins of your body in-turn making you healthier and light.

3. Sprouts help in increasing the vitamin content in a drastic amount. Especially Vitamin A, B-complex, vitamin E and vitamin C are the ones which you get in abundance from sprouts. The vitamin content of seeds and beans shoot up as more than 20 times when they are sprouted.

4. The energy level of the seeds, nuts, grains and beans is ignited when we soak and sprout them. The sprouts have alkalising action on the body which helps in curing and preventing illness like cancer as well.

5. The essential fatty acids in our body are also fulfilled by eating sprouts. What goes the most lacking in our body is the fats burning essential fats, which can be fulfilled with sprouts and help us have a better metabolism.

So what are you waiting for, soak and get the sprouts at your own place. The procedure of sprouting is very simple.

Soak the sprouts overnight, wash well next morning and out in a sieve covered by a plate for another night. And here you get the best and healthy sprouts for your healthy family!

Happy Cooking!

Health Benefits Soaking Seeds and Nuts

Information taken from here

By: Delicia Beaty and Sharon Foutch

Soaking nuts, grains, seeds, and legumes 
Nature has set it up so that the nut, grain and seed may survive until proper growing conditions are present. Nature’s defense mechanism includes nutritional inhibitors and toxic substances that can be removed naturally when there is enough precipitation to sustain a new plant after the nut, grain or seed germinates. When it rains the nut, grain or seed gets wet and can then germinate to produce a plant. So we are mimicking nature when we soak our nuts, grains and seeds.Nutritional inhibitors and toxic substances found in nuts grains and seed can be minimized or eliminated by soaking. These inhibitors and toxic substances are enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens.

What are Enzyme inhibitors?
There are digestive enzymes and metabolic enzymes. Digestive enzymes help break down food. Metabolic enzymes help every biological process the body does. Enzyme inhibitors will clog, warp or denature an active site of an enzyme. They may also bind to the enzyme, which will prevent the intended molecule from binding. “Once again, the habits of traditional peoples should serve as a guide. They understood instinctively that nuts are best soaked or partially sprouted before eaten. This is because nuts contain numerous enzyme inhibitors that can put a real strain on the digestive mechanism if consumed in excess.”

What are Phytates?
“All grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.”

Why soak nuts, grains and seeds?

• 1. To remove or reduce phytic acid.
• 2. To remove or reduce tannins.
• 3. To neutralize the enzyme inhibitors.
• 4. To encourage the production of beneficial enzymes.
• 5. To increase the amounts of vitamins, especially B vitamins.
• 6. To break down gluten and make digestion easier.
• 7. To make the proteins more readily available for absorption.
• 8. To prevent mineral deficiencies and bone loss.
• 9. To help neutralize toxins in the colon and keep the colon clean.
• 10. To prevent many health diseases and conditions.

“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”

What can be used to soak nuts, grains and seeds?
I have found many references to soaking nuts, grains, and seeds in water, salt water, or a warm water mixture with something acidic like yogurt, whey or lemon juice. It seems within 7 to 24 hours the enzyme inhibitors are neutralized and the anti-nutrients are broken down regardless of the method you choose. There is evidence that the process works when you see sprouting begin.

How long does the soaking process take?
“As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.” “Flour products should be soaked at room temperature for at least twelve hours but better results may be obtained with a twenty-four hour soaking.”

Are the nuts, grains and seeds used wet?
I have enjoyed almonds wet. If you choose to try consuming anything in the soaked state, make little batches and store them in the refrigerator. Usually everything that is soaked is dried in a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture.

Wheat berries can be soaked whole for 8 to 22 hours, then drained and rinsed. Some recipes use the whole berries while they are wet, such as cracker dough ground right in the food processor. You can also dry sprouted wheat berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and use the flour in a variety of recipes. Nuts, grains, seeds and legumes can be ground up to use as flour in many recipes after they have been dried.

Any advice on what to do with legumes?
Maureen Diaz recommends soaking any beans or legumes in water and vinegar for at least twelve hours before cooking. Soaked and dried beans may be ground up and used as flour for thickening and baking. This is helpful for those on a gluten free diet.

One recommendation includes placing soaked kombu or kelp seaweed in the bottom of the pot when soaking legumes. Add one part seaweed to six or more parts legumes. This is for improved flavor and digestion, more nutrients, and faster cooking. “Soak legumes for twelve hours or overnight in four parts water to one part legume. For best results, change the water once or twice. Lentils and whole dried peas require shorter soaking, while soybeans and garbanzos need to soak longer. Soaking softens skins and begins the sprouting process, which eliminates phytic acid, thereby making more minerals available. Soaking also promotes faster cooking and improved digestibility, because the gas-causing enzymes and trisaccharides in legumes are released into the soak water. Be sure to discard the soak water. After bringing legumes to a boil, scoop off and discard foam. Continue to boil for twenty minutes without lid at beginning of cooking to let steam rise (breaks up and disperses indigestible enzymes).”

Source (pdf): wss.nourishingconnections.org

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