DIARY OF A CHEF AT HOME
a collection of holistic nutrition tips & tricks, plus many of Food on the Table's favourite recipes
Soaking beans & legumes is a process that will give you a nutritional bang for your buck! It is taking the food you eat and your health & wellness to the next level. Soaking, fermenting or sprouting takes a little bit more energy, time & thought but the benefits are well worth it.
Beans and legumes contain phytic acid and other anti-nutrients (enzyme inhibitors). This defense mechanism provided by nature performs an important function by protecting them from early germination and allowing the beans to last for years (without sprouting unless in the right environment - water, air, & sunlight) while protecting the oils and other nutrients contained within them. While important for these foods, these anti-nutrients can wreak havoc in our bodies by blocking our body’s ability to absorb minerals and inhibiting enzyme function in the gut.
In some people beans can cause serious digestive upset which is caused by a starchy carbohydrate (oligosaccarides) fermenting in the gut. Soaking beans will help in this fermentation process making it a very important step to soak beans for a period of time before cooking. This will help to neutralize phytic acid, enzyme inhibitors and hard to digest complex sugars. Canned beans go through high levels of pressure and heat during processing. While this may neutralize the phytate content, it may also reduce the levels of protein and nutrients. It is important to give canned beans a good rinse before use.
Here's 9 reasons to incorporate soaking into your food preparation practice:
Cooking Beans & Legumes from scratch is an easy, affordable & tasty:
One of my great joys in life is cooking! As a Registered Holistic Nutritionist (RHN) & food lover I continue to explore the balance between healthy, traditional food preparation and tasty dishes.
Check out my new COOKBOOK! Planting Seeds of Nourishment with over 40 whole-foods based recipes and tons of nutrition info!