We are what we absorb
You’ve probably heard the sentence – you are what you eat. But the truth is, as my naturopath, Hadar Navon, taught me – you are what you absorb. Meaning, what we absorb from the food we eat. Because only then it can reach your blood system and nurture the cells.
So it’s not enough to eat it, we need to make sure it absorbs in the best way possible. And that’s where soaking plays a big role. Most of us of heard of soaking chickpeas or beans to shorten cooking time and avoid gas.
But the importance of soaking is crucial when it comes to the number of minerals we can receive from nuts, seeds, whole grains, and legumes.
If you are smart enough to care about what you eat, and especially if you are a vegetarian or vegan, you want to consume a pretty large amount of these food groups. And yet, many of us have experienced a deficiency in zinc, potassium, iron, magnesium, and calcium caused by an inability to absorb. Not necessarily because we are not eating enough of these foods, but because they contain phytic acid, enabling us to absorb these minerals.
To understand the importance of soaking, let’s travel back to that nature class in elementary school to remember how nature works. Seeds, nuts, whole grains, and legumes are the part of the plant through which it can reproduce, given the proper circumstances, that is where the future plant immerses. We might feel like the cashew, chia, and chickpeas in our pantry, are simply there to provide for our needs, but actually, they are originally created to assure the future of the plant they came from.
To enable the seeds to become the future plant, there is a smart mechanism, based on enzymes. Once this mechanism receives enough water, it is triggered and awakened, and a few wonderful things happen, which we can, and should, take advantage of.
The enzymes will start the process of fulfilling the seeds’ potential. These enzymes create vital vitamins and anti-oxidants for this energy burst required to generate the growth, therefore this process allows us to receive a much bigger value from the soaked ingredients.
A large part of the phytic acid will dissolve. For the seed, this acid is a source of energy, necessary for growth and essential for this process. For us it blocks our ability to absorb the minerals. So this is a win-win situation!
How long should we soak to maximize our mineral intake?
Seeds and nuts – two hours. Almonds and Brazilian nuts, however, need to be soaked for six hours. It’s best to soak the amount needed for the same day every day as they go bad quickly after being activated. That’s also why you should refrigerate them after the process if not immediately used.
Delicate legumes such as green, orange, and black lentils – four hours.
Chickpea and beans at least overnight.
Whole rice, quinoa, and buckwheat – two hours.
When exposed to high heat while cooking, some of the phytic acids dissolves as well, so soaking and cooking will minimize the phytic acid even more. Sprouting is another step in maximizing the ability to absorb minerals, but, that’s for another time.
Max affect quinoa lentil patties recipe!
This recipe is so easy, so healthy, and fast (if you’ve pre-soaked it).
1 cup of lentils (I used brown but any will work)
½ cup quinoa (soaked duh…)
I added a handful of almonds and cashew but you don’t have to
1 onion chopped finely
4 garlic cloves
A bundle of your favorite herbs, finely chopped – I used dill, coriander, and parsley
Ground everything together with a quarter cup of water and a spoon of olive oil. Basically, that’s it! You can add herbs, spices, pre-soaked nuts, nutritional yeast, whatever you like. Add the water slowly to make sure it’s not too runny as it depends on how soft your lentils and quinoa are, but if it’s too runny, you can always scramble it in the pan. Or add oats that don’t require pre-soaking.
If you’re struggling with getting them to stick together, try grounding longer. You can always add a spoon of tahini or Chia seeds to make them firm better.
Cook for 20-30 minutes until slightly brownish.
Serve dipped in tahini or salsa, alongside a salad, or however you please!
