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Proper Preparation of Grains & Legumes

All grains and legumes contain "phytic acid", an organic acid that blocks mineral absorption in the intestinal tract. Phytic acid is neutralized in as little as 7 hours of soaking in water. Soaking also neutralizes enzyme inhibitors present in the hulls of all seeds and adds beneficial enzymes which increase the amount of nutrients present – especially the B vitamins.

Soaking or Fermenting gluten-based grains breaks down this difficult to digest plant protein.

Soaked Oatmeal - The Old Fashioned Way


1 cup Rolled oats

1 cup Filtered water

2 TBS Lemon juice or Apple cider vinegar.

Ingredients after soaking:

1 cup Filtered water

Sea salt

Instraction: mix all ingredinets, and then cover and leave on the counter overnight or for a minimum of 7 hours. (soak in a warm kitchen or cupboard, not in a cold refrigerator) After soaking, add 1 cup of additional water and sea salt, bring to a boil, reduce heat, cover and simmer for several minutes.

Option: add Raw Butter or fruits

Brown Rice


2 cups Short grain brown rice

4 cups Filtered water

4 TBS Lemon Juice, or Apple cider vinegar

Instraction:Mix all ingredients and leave covered on the counter for a minimum of 7 hours.

Bring to a boil, skim off any foam, reduce heat. Cover tightly and cook on low for about 45 minutes.

Soaking of Beans

For kidney shaped beans:

put beans, a pinch of baking soda and enough water to cover in a large pot and soak for 12-24 hours.

For non kidney shaped beans like black beans and other legumes:

soak with water and 1 TBS of cider vinegar or lemon juice for every cup of dried legumes used.

For maximum digestibility, it is best to rinse and refresh the water and baking soda or the acidic medium once or twice during the soaking period.Once soaking is complete, drain, rinse, add fresh water and bring to a boil. Reduce heat, add simmer for 4-8 hours until soft.

Option: a few cloves of peeled and crushed garlic

* If you’ve had trouble with bloating and gas from beans in the past, try the traditional method of preparation and notice how much more easily they settle in your stomach!

Choosing Breads

To choose the best breads, look for sourdough or sprouted breads made from freshly ground, organic flour without any additives such as gluten, soy flour, or vegetable oils. Be aware that if a sourdough bread has yeast in the list of ingredients, that it is not a true sourdough loaf. The sourdough bread I buy has only three ingredients: organic spelt flour, salt, and water.


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