Your Guide to Soaking + Sprouting

Holisticole - Soaking & Sprouting Guide

Nuts, seeds, legumes & grains are nutritional powerhouses, however many of their valued nutrients cannot be properly absorbed by the body due to "anti-nutrient" content from compounds such as phytic-acid, goitrogens, lectins, and lignins which are present in these foods.

Anti-nutrients can block the absorption of nutrients like iron, protein, magnesium, B vitamins, zinc, iodine, selenium and calcium. So in order reap the full benefits of these foods they must be soaked and even sprouted! 

How to Soak

  1. In a ceramic or glass bowl, follow a 2:1 ratio of warm water to what you are soaking

  2. dd in 1 tsp himalayan salt and 1 tbsp of fresh lemon juice or 1 tbsp raw apple cider VINEGAR. COVER with a breathable material like cheesecloth or a thin tea towel

  3. Soak for recommended time (see below)

  4. Rinse several times to wash away all waste

Why You Should Soak

Soaking should be the first step you take before cooking, this is also the first step for both sprouting and growing microgreens.  This process is centuries old and there has always been a reason behind it. This valued practice is essential for re-hydrating the grains, nuts, seeds and legumes, releasing valuable nutrients for absorption and easing digestion.

If you can't soak for the full amount of time, still make an effort to soak for whatever time you can! Be sure to rinse several times before using!

What to Sprout

Sprouting is the practice of germinating seeds by allowing them to soak for several hours and then allowing them to sit, (while rinsing them daily) until they begin to grow for “new life”. It takes 4-6 days to grow sprouts and the entire seed and sprout can be consumed. 

See the charts below for both soaking + sprouting times.

When you soak and spout your raw nuts & seeds, you are "activating" them, after the  soaking and sprouting  they should be dehydrated at a very low temperature, this makes for a very crunchy  and extra tasty nut!

How to Sprout

In order to sprout your grains and legumes, you will either need a mason jar with a sprouting lid or a special sprouting contraption.  After soaking your grains & legumes (in water with your himalayan salt and lemon juice as stated above), you can drain out the water, give them a good rinse, add the soaked contents to the jar and prop it up using a bowl so that the excess water can drip out of the lid and into the bowl. 

Be sure to rinse your sprouts every day, twice a day and keep them out of direct sunlight. Your sprouts will be done in 1-5 days when their little tails are 1/8 inch to 2 inches in length. Once they reach this growth, give them a final rinse and place the jar in a sun lit area for about an hour or so, to green them up a bit and make sure they are fully dry. Damp sprouts will spoil. Once they are  dry, screw on the regular metal mason jar lid back and store in the fridge.

Please note that the only nut that will truly "sprout" is a raw/unpasteurized almond, after the soaking time with almonds, you should see a small tail growing and the nut will be swollen. Nuts and seeds don't need to spend time in a sprouting jar, after soaking they will be "activated",  you can then  rinse them well and dehydrate them, or use as is.


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