Soak to Increase Nutrition

The best way to get the most out of your grains (brown rice, millet, quinoa, amaranth), lentils, beans, nuts, and seeds is to soak them overnight. These foods all have naturally occurring levels of phytic acid which could spell out digestive troubles for us and decrease our absorption of nutrients.

We can easily circumvent this natural plant protector by soaking overnight before eating and cooking.


Place 2-4 cups of raw, unsalted nuts and seeds in a bowl. Add enough water to cover and 1/2 Tbsp of salt for every cup of food.

Soak 7 hours to overnight.

Strain and rinse off salt.

Dry at a low temperature of 150 degrees in a dehydrator or in the oven for 12-24 hours until nuts are slightly crispy or use directly in my Fortified Oatmeal Recipe (see blog post).


Simply cover and soak 7 hours to overnight. Rinse and cook.

Further increase the digestibility of beans by adding a piece of kelp to the pot.


Simply cover and soak 7 hours to overnight. Rinse. I like to rub the quinoa, millet, and amaranth between my hands while I’m rinsing to really clean off the phytic acid before cook.

I find that the grains absorb enough water to have “cold cooked” slightly already so I usually add less water than the 2 to 1 ratio typically used in cooking grains.