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
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
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!
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I know this is an old post but I would like to comment on using white vinegar. Something that has come to my attention last summer is that white vinegar *can* be made from petroleum products instead of grain. If it doesn’t specifically say on the label, I wouldn’t personally trust it in food or food preparation. The only one I know for certain is still not petroleum is Heinz., at least as of the last time I checked the label. Many of the other white vinegar brands available to me locally do not say on the label.
Thanks for this! I’ve been making water kefir (thanks to your recommendation) for a few months now, and my kids are glad to have a juice replacement since I took away all the juice about a year ago.
I was wondering if I could use it in place of regular kefir since one of my kids has a dairy allergy. So glad to know there is yet another use for the water kefir. Those grains were one of my best investments yet!
Yes, definitely!
Does the vinegar leave a really strong taste? You know, like one where a 2 year old and 4 year old are going to smell it and cry that I’m making them eat it.
I only personally use vinegar with soaking beans and legumes as mentioned above. You will rinse it before cooking and thus does not impart any strong taste.
Thanks, I haven’t been putting anything in the water to soak my beans, so I’ll have to try the vinegar then.
I am extremely lactose intolerant but have tolerated both live culture yogurt and Kefir for baking and use it now instead of buttermilk. This is likely due to the probiotics. I add this because some of your readers may think that because they are lactose intolerant that they have not tried it. Whey and casein are other issues, but it might be worth trying for those who are lactose intolerant.
I saved some whey from making home-made cottage cheese, and am planning to soak my grains in it. Do you know how long whey will keep in the fridge?
At least a month is the normal recommendation I have heard.
I didn’t know you could use vinegar!
I always use lemon juice for my beans.
By the way, I’m doing a giveaway on my blog, so stop by if you have a chance!
How’s Karis feeling?
Blessings,
Michele
Thank you for this post. I’m a little confused though, I’ve been using ACV instead of white vinegar. Should I be using white vinegar instead?
I forgot to mention that you can use apple cider vinegar as well. I personally prefer white vinegar as it is not as strong in flavor.
Thank you–I enjoyed this post learning about the different ways. I never knew you could use vinegar–Vinegar is just so awesome for so many things. Have a wonderful day.
Julieann
Using water has never worked for me. Baked goods have always turned out doughy and heavy (and gross!) even with added acid. Any thoughts?
Water was referred to more for use in general soaking of side grain dishes and in the case of emergency when you have nothing else on hand. I would recommend use of water/coconut kefir for all baking. This will give the best texture.