Chapter 10

Recipes

Before we get started with the recipes, we wanted to remind you that proper preparation for grains, beans, nuts, and seeds is key. These all have an antinutrient called phytic acid, which binds up the minerals in your body and can cause mineral deficiencies. Soaking first removes the phytic acid so you can more easily digest your nuts, seeds, grains, and beans.

How to Soak Nuts and Seeds

• Put the nuts or seeds in a glass or stainless-steel bowl. (Note that 2–3 cups of nuts or seeds at a time is useful for recipes, while 1–2 cups at a time is useful for snacks. If you want to make more and freeze them, consider up to 6 cups at a time when soaking.)
• Add enough filtered water to cover them.
• Add about 1 teaspoon sea salt per cup of nuts.
• Put a lid on if you have one (or cover with a plate) and leave on the counter for 8–12 hours. You can do this before going to bed.
• After 8–12 hours, drain the water, rinse the nuts or seeds, and either put them in the refrigerator (for 3 days to 1 week) or the freezer (lasts about 2 months).
• You can also dry or roast them: To dry them, put your oven on the lowest temperature and heat until dry. If you have a food dehydrator, set it to 115° F and dehydrate for 2–5 hours or until dry. They will last a couple of weeks in your refrigerator or several months in your freezer.

How to Soak Grains and Beans

• Put grains or beans in a glass or stainless-steel bowl (follow the same quantity guidelines as previously mentioned for nuts and seeds).
• Add enough filtered water to cover them.
• Add 1 tablespoon of apple cider vinegar and mix into the water.
• Cover with a lid or plate and let sit on your countertop for 8–12 hours for grains or 12–24 hours for beans.
• After soaking, drain and rinse the grains or beans.
• You can store the soaked grains or beans in your refrigerator for a few days before cooking them, or store them in your freezer for about a month before cooking them.