Reasons why you want to soak your grains (as well as seeds, nuts, and beans).
1. Phytic acid is found in all grains, seeds, nuts, and beans. Phytic acid combines with calcium, magnesium, phosphorus, sodium, and zinc in the intestines and blocks your body from absorbing them. So you're not really getting all the nutrients you think you are when you consume whole grains!
2. The lack of absorption can lead to mineral and bone loss because these nutrients will be taken from your body instead of supplied to your body.
3. Soaking the grains will break down and neutralize the phytic acid. We are then able to properly digest the grains and use the nutrients.
4. Water should be mixed with some lemon juice, apple cider vinegar, whey, or yogurt to effectively break down the phytic acid.
5. Sprouting grains, dehydrating them, and grinding them into flours don't need soaked because the sprouting process already broke down the phytic acid. To save time you can buy sprouted flour. However it's cheaper to do it yourself!
I participated in Real Food Wednesday, go there to find more great recipes!
- 3/4 c brown rice flour
- 3/4 c teff flour
- 3/4 c sorghum flour
- Note: the above 3 flours can be switched to whatever gf flour you like!
- 2 c filtered water
- 2 tsp apple cider vinegar
- 2 large eggs
- 1/4 cup olive oil
- 1 Tbs sugar
- 3/4 c tapioca flour
- 2 Tbsp active dry yeast
- 1 Tbs xanthan gum
- 4 tsp baking powder
- 1 tsp salt
- The night before, use a large bowl whisk together the brown rice flour, teff flour, and sorghum flour. In a small bowl mix the 2 cups of water with 2 tsps of apple cider vinegar. Pour the vinegar water into the flours, mix well and let soak overnight
- Next, whisk together the eggs, sugar, and olive oil together.
- In a small bowl whisk together the tapioca flour, yeast, xanthan gum, baking powder, and salt.
- Pour the yeast and egg mixtures into the bowl with the soaked flour. Stir them together with a hand mixer. Then add the rest of the dry ingredients and beat for 1 minute. Add more tapioca flour if runny.
- Preheat the oven to 375 degrees and line a bread pan with parchment paper and grease the paper and pan. Scoop the dough into the pan and smooth the top with a spatula. Brush some olive oil onto a piece of plastic wrap and cover the top. Set aside in a warm place to rise for about 40 minutes or until it has doubled in size.
- Bake for 40 minutes or until it has a nice brown color. Let it sit for 5 minutes, then remove and place on a towel to cool.