Why You Should Make Time for Soaking Grains: Apricot Walnut Oatmeal Bars

If you’ve been trying the meal plans, you may have noticed by now that in recipes that call for quinoa and lentils I encourage you to soak them before using, preferably for 24 hours or more. This may seem like an extra unnecessary step, but really it saves time and benefits you in more ways than one.

First, how does it save time? Well, it only takes a few minutes to measure out the dry grains you are going to cook the next day or later in the week, cover them with water by about 1 inch, and introduce an acid medium (I use lemon juice, but you can use apple cider vinegar or various fermented dairy products such as yogurt, buttermilk, or whey), then store in a warm spot for 7 to 24 hours ideally.

Then, cooking time is reduced the longer your soak. For instance, quinoa normally takes about 20 minutes to cook (quinoa should always at least be rinsed before cooking with it). However, after being soaked overnight, it only takes about 15 minutes.

So what are the benefits of soaking grains? In a nutshell, here are the top 3:

• You absorb more nutrients. Grains contain a substance called phytic acid, which is not only indigestible to humans but also blocks absorption of key minerals including calcium and iron. Soaking largely neutralizes this effect.
• It makes digestion easier. Unsoaked grains take a much harder toll on the digestive system. Most herbivorous animals have multiple stomachs to assist with digesting grains and plants, which is a luxury humans don’t have.
• It makes grains accessible. If you have a gluten or grain sensitivity, soaking your flour, wheat, oats, quinoa, barley, amaranth, etc., may reduce uncomfortable or debilitating symptoms enough that you can enjoy these foods again. The Food Babe has a great article about why she still eats bread—and what kind.

Sprouting grains is another way to receive these beneficial effects. It essentially predigests grain. While it takes longer and requires repeated rinsing, it’s really very low in terms of time consumption. If you are normally gone during the day but want to try sprouting, just start it the night before you have two or more days off in a row.

Nourished Kitchen has the simplest and best traditional sprouting instructions I’ve found online.

It’s also a great idea to cook grains along with minerals, which means cooking them in bone broths or with kombu seaweed.

Soaking Grains Step by Step

1. Measure out the amount of grain you want to soak.
2. Put grain in a wide (rather than tall) container, preferably glass, so grain is spread out as much as possible.
3. Add filtered water until the grain is covered by at least 1 inch. You may need to stir the grains around so that they sink.
4. Add approximately 2 Tbsp of an acidic agent such as lemon juice, apple cider vinegar, yogurt, kefir, buttermilk, or whey.*
5. Cover and soak in a room-temperature spot overnight and up to 24 hours. If soaking longer than 24 hours, drain the water, rinse, and use fresh water and acidic agent.
6. When ready to cook, drain water, rinse grains, and cook at an approximate ratio of twice as much water than the amount of grains (e.g., 1 cup grains cooks in 2 cups water, etc.).
7. A pinch of sea salt or a strip of kombu seaweed may be added to grains to help the cooking process, with the exception of kamut, amaranth, and spelt (salt interferes with their cooking time).
8. Reduce heat, cover, and simmer. You will not need to cook as long as the suggested time. 
9. Discard kombu if used.

 *Ideally, organic, nonhomogenized, naturally fermented dairy should be used.

One of the easiest ways to start out soaking grains is to soak oatmeal. The Nourished Kitchen has a great Soaked Oatmeal recipe that is super easy and quick.

Apricot Walnut Oatmeal Bars

Makes 6 servings. *Gluten-Free optional, Vegetarian

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Ingredients

  

• 1 1/3 cups minute oats
• 1/2 cup walnuts
• 1/4 cup + 1 Tbsp coconut oil
• 3 eggs
• 3/4 cup whole milk
• 1/2 cup maple syrup
• 1 cup dried apricots
• 1 Tbsp cinnamon

Instructions

 

• Place oats and nuts in a large mixing bowl. Preheat oven to 375 degrees, and grease a 9 x 9 glass baking dish with 1 Tbsp coconut oil.
• Beat eggs, milk, and maple syrup until frothy. Pour over the oats and nuts, stirring well to combine. Dice apricots.
• Gently mix in apricots, cinnamon, and coconut oil (it does not have to be melted, but try to break up large chunks). Pour the mixture into greased baking dish and smooth top with a rubber spatula.
• Bake 25–30 minutes or until color is golden brown and a knife inserted into the center comes out clean and free from liquid. Allow to cool 5–10 minutes before cutting into six pieces and serving.

Notes

inspired by http://nourishedkitchen.com/baked-oatmeal/

Or you could make these Apricot Walnut Oatmeal Bars, which I adapted from her Baked Oatmeal recipe.

Apricot Walnut Oatmeal Bars, soaked version

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Ingredients

  

• 1 1/3 cups steel-cut oats
• 1/2 cup walnuts
• juice of 1 small lemon
• dash sea salt
• 1 Tbsp coconut oil
• 3 eggs
• 3/4 cup whole milk
• 1/4 cup maple syrup
• 1 cup dried apricots diced
• 1 Tbsp cinnamon
• 1/4 cup coconut oil plus extra for greasing baking dish

Instructions

 

• Place oats and nuts in a glass bowl with a lid. Add enough filtered water to completely submerge, along with salt and lemon juice. Cover and allow to soak 8–12 hours.
• When finished soaking, drain and rinse in a colander and return to soaking container. Preheat oven to 375 and grease a 9 x 9 glass baking dish with coconut oil.
• Beat eggs, milk, and maple syrup until frothy. Pour over the soaked oats and nuts, stirring well to combine.
• Gently mix in apricots, cinnamon, and coconut oil (it does not have to be melted). Pour the mixture into greased baking dish and smooth with a rubber spatula.
• Bake 30 minutes or until color is golden brown and a knife inserted into the center comes out clean and free from liquid. Allow to cool for five to ten minutes before cutting into six pieces and serving.

If you want more information about soaking grains, check out Kitchen Stewardship’s Soaking Grains: An Exploration.