How can you soak your grains if you are dairy intolerant? This has been the hot question of the week and thus a need for a specific post dedicated to addressing the solution to break down the phytates in your whole grains when you are not able to eat kefir, whey, or milk varieties. If you are new to the benefits of soaking your grains, read this post first.
White vinegar works great for soaking all your beans and legumes. Simply combine approximately 1 Tablespoon of vinegar in your pre-sooking step. Soak for the recommended 12-24 hours. Drain, rinse, and then cover your beans with fresh water and cook as desired.
Lemon juice works well for soaking your whole grain porridges and most baked goods. Again, use a combination of roughly 1 Tablespoon of lemon juice per cup of water in replacement of the liquids in the recipe. This goes for soaked oatmeal, pancakes/waffles, etc.
Water Kefir & Coconut Kefir
Learn how to make your own water kefir or coconut kefir and use this in replacement of all milk kefir requirements. This would be the best choice for optimal flavor and effectiveness in breaking down phyates. It is also more nutritious due to the natural yeasts that have been collected from the air during the culturing process. It will also produce a lighter texture in your finished result. Coconut kefir is made the exact same way as milk kefir (using milk grains) by simply replacing the milk with coconut milk. If you don’t know how to make kefir, check out Tammy’s tutorial. I discussed the how-to here as well. Do you need kefir grains? Visit here to find free kefir grains in the states. Kefir can be used for soaking all quick breads, yeast breads, pancakes, waffles and the like as listed in my recipe index.
Or just plain water
If you don’t have lemon juice or any other option, consider just plain water…
A friend shared with me this quote from a health friend of ours (Lauri Taucher by name):
The soaking accomplishes two things. One it “deactivates” the enzyme inhibitor that makes grain, nut and legume storage possible. This can be accomplished by soaking in just plain water – since this is the most important function of the soaking, it is definitely worth doing. The second function of soaking, using an acidic medium, is to help break down phytic acid, so this is the part that won’t get done by just soaking in water.
Hope that helps!