If you enjoy making homemade bread, you will really love learning about soaking the grains first prior to your bread making. Soaking your grains before using them in your recipes will enhance their nutrition and break down non-nutrients kefir grains.
Yes, soaking grain will break down the phytic acid and enzyme inhibitors in your grains and up their nutritional value too.
You can soak your grains in warm water, an acid solution, or even both, to improve the nutritional value of this beneficial food.
Did you know that prior to the industrialization of society, people fermented or soaked their grains before they used them in their baked goods. This is a lost traditional food preparation art. This culinary art should be reinstated for the benefit of our health.
There are many benefits to including the soaking of grains step prior to making your bread.
1. Grains are more readily digested and become easier to absorb
2. Phytic acid, an antinutrient, is neutralized
3. Minerals, vitamins and beneficial enzymes are increased.
The phytic acid is located in the outer layer of all seeds, nuts and grains. The phytic acid bonds with magnesium, calcium, iron, copper and zinc in your intestinal tract and then they pass through your intestines without being properly absorbed.
To prevent the phytic acid from theoretically robbing us of our nutrition, it can be broken down through the soaking process.
So yes, whole grains are very good for us, but to optimize their nutrition and decrease this phytic acid content and also the enzyme inhibitors, we must properly prepare them before we consume them.
When making homemade bread, soak your fresh ground flour first. I like to use Bragg’s Raw Apple Cider Vinegar as my acidic soaking medium choice when baking bread. I find it does not alter the flavor of my bread.
I put about 1 Tablespoon of an acid medium per 1 cup of fresh milled flour. I then add the recipes liquid ingredients. I exclude the required oil. As I mentioned, I use the raw apple cider vinegar as my acidic medium to break down this phytic acid.
OK, so I get a bowl and put all the bread recipes liquid ingredients, except for the oil in this bowl. I add the fresh milled organic whole wheat flour and then I add the appropriate amount of apple cider vinegar. I cover the bowl with a wet towel and leave the bowl on my counter overnight.
Then I just let the soaking begin.
As little as seven hours of the whole grain flour being soaked in warm water which was required with the bread recipe along with a more acid solution will neutralize a large portion of the antinutrients in the grains. Yes, the very easy practice of soaking milled whole wheat flour overnight will vastly improve its nutritional benefits and reduce the negatives from this phytic acid and the enzyme inhibitors.
Only 7 hours of soaking grains time is necessary to substantially neutralize a large portion of the phytic acid and enzyme inhibitors in your grains. Twelve to 24 hours is even better with a 24 hours soaking time giving the best results.
I personally usually just soak my ground whole wheat flour overnight. I put a wet towel over the bowl that my soaking flour is in to keep the bugs out and moisture in the mixture.