Soaking nuts, grains, seeds, and legumes

Soaking makes seeds, nuts and legumes easier to digest and the nutrients more easily absorbed.  I've heard for many years that there are benefits to soaking.  So I soak most grains and legumes but haven't done nuts and seeds much unless I'm making milk.  Lately I have heard that so many people that have stomach issues including my own family.  This has motivated me to research what benefits there are to soaking.  Thankfully through Google and Pinterest I was able to find some information explaining the pros of soaking.

Here's what I've learned:  Why I should soak nuts.

"Unlike grains, nuts contain smaller amounts of phytic acid. Their real issue for us is having high amounts of enzyme inhibitors. There enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system.  Soaking your nuts in warm water will neutralize these enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed.  Also the salt helps activate enzymes that deactivate the enzyme inhibitors. For grains, we soak in an acidic solution to get rid of phytic acid. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors. The method imitates the way the native people in Central America treated their nuts and seeds by soaking them in seawater and then dehydrating them.
For more information refer to the book "Nourishing Traditions" by Sally Fallon.

In order for soaking to be effective these items must be soaked for 12-24 hrs so I usually soak mine throughout the night.

"As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains.  The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.  Flour products should be soaked at room temperature for at least twelve hours but better results may be obtained with a twenty-four hour soaking.

"I have enjoyed almonds wet.  If you choose to try consuming anything in the soaked state, make little batches and store them in the refrigerator.  usually everything that is soaked is dried in a dehydrator or oven on the lowest possible setting for 24-48 hours to remove all moisture.

Wheat berries can be soaked whole for 8 to 22 hours, then drained and rinsed. Some recipes use the whole berries while they are wet, such as cracker dough ground right in the food processor.  You can also dry sprouted what berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and use the flour in a variety of recipes  Nuts, grains, seeds and legumes can be ground up to use as flour in many recipes after they have been dried.

Maureen Diaz recommends soaking any beans or legumes in water and vinegar for at least twelve hours before cooling.  Soaked and dried beans may be ground up and used as flour for thickening and baking.  This is helpful for those on a gluten free diet.

Our recommendation includes placing soaked kombu or kelp seaweed in the bottom of the pot when soaking legumes.  Add one part seaweed to six or more parts legumes.  This is for improved flavor and digestion, more nutrients, and faster cooking.  "Soak legumes for twelve hours or overnight in four part water to one part legume. For best results, change the water once or twice,  lentils and whole dried peas require shorter soaking, while soybeans and garbanzos need to soak longer.  Soaking softens skins and begins the sprouting process, which eliminates phytic acid, thereby making more minerals available.  Soaking also promotes faster cooking and improved digestibility, because the gas-causing enzymes and trisaccharides in legumes are released into the soak water.  Be sure to discard the soak water.  After bringing legumes to a boil, scoop off and discard foam. Continue to boil for twenty minutes without lid at beginning of cooling to let steam rise (breaks up and disperses indigestible enzyme)"

I quoted from Delicia Beaty and Sharon Foutch wss.nourishingconnections.org    

Jumbo stuffed shell (vegan dish)

Ingredients:
1 package jumbo shell pasta
1 package firm tofu
5 tablespoon pesto
1/2 cup nut sauce (walnut, cashew)
1/2 minced mushroom
3/4 teaspoon salt
3 cups marinara sauce

Soaked nuts in warm water an hour or cold water overnight (click on link for full nut sauce recipe). Place nut sauce aside.

Cook pasta according to the package. Pat tofu dry with paper towel.

In a big mixing bowl place tofu, pesto, nut sauce and/or mushrooms, and salt mix well.




Put the mixture in shells



















 9"x13" pan, spread 1 cup  marinara sauce on the bottom of the pan and lay stuffed shells on top, and spread rest of marinara sauce on top of the shells.

















Bake 425* 30 minute.
Serve with salad, baked vegetables, garlic bread.

Basic Cashew Cream Sauce

Ingredients:
2 cup cashews
1 cup water
1 teaspoon salt 
1 clove of garlic
1 teaspoon lemon juice

Two options to soak cashews: 1. Place cashews in a bowl and cover with warm water for 1 hour, drain and rinse well. 2. Place cashews in a bowl and cover with cold water and soak overnight. Drain and rinse well.



Place soaked cashews in a food processor and/or blender with water, garlic, salt, and lemon juice and puree until smooth. You can add more or less water for desired consistency.



Optional: You can also omit the garlic and/or add herbs such as basil or thyme and olive oil for different flavors and consistency.

Basic Cashew Sauce can be used as a substitute for heavy cream in soup or pasta sauce recipes, used as a flavorful thickener in curries, or it can just be used as an Alfredo alternative on pastas, pizza, etc.

You can use right away or store it in the fridge up to 3 or 4 days. You may also freeze for later use.

Boo's Fresh Salsa
Makes 2 cups

Ingredients:
5 roma tomatoes
1/4 onion
1/2 to 1 jalapeno
1 lime juice
1/2 teaspoon sea salt
1/2 cup cilantro
1/2 teaspoon sea salt (less or more to taste)
1/2 cup corn (optional)
1/4 teaspoon cumin (optional)
Diced red and green pepper (optional)


Chopped tomatoes, onion, jalapeno, cilantro

In a bowl, combine all together, add lime juice, salt, and any other options you desire. Mix well!
Enjoy it with any Mexican dishes, omelet, scrambled eggs, hash brown.
we enjoy it with fried rice as well!

California Roll (Kimbap)

            

Ingredients:

• Nori, one sheet makes one roll
• 1/2 cup cooked white rice or for a healthier option -short grain brown rice and sweet brown rice cooked together 3:1 ratio
• 2 leafs of lettuce (optional)
• 4 pieces imitation crabmeat cut into strips
• 2 Eggs, beaten, fried, and cut into strips ½ inch wide use only 1 strip
• 1 shredded or julienned carrot sautéed with ghee or avocado oil
• 1/4 of an English cucumber, julienned
• Shiitake mushrooms, soaked, dried, and sliced into strips (optional)
• 3 slices Avocado sliced into 1/2 " strips
• cooked spinach lay into strips, Daikon radish (optional)
• 1/8 tsp. Sesame oil
• 1/8 tsp. or less Sea salt
• Roasted sesame seeds

Tip: The secret to good Kim-Bob is to keep the ingredients as dry as possible. The shiitake mushrooms need to be squeezed or pressed dry with a towel. Cucumber also must be pressed dry.

Ling Ling Sauce:

• 1/3 cup of soy sauce
• 1 t. vinegar or fresh lemon juice
• ½ t. sugar

• For California roll: mix in small bowl 1 t. vinegar, 1/3 t. salt 1 ½ t. sugar then add to the rice. After that follow instructions for sushi.

Wasabi Sauce: 

• 1 T. hot water to mix with 1 T. wasabi powder
• 2 T. vinegar 
• 1/3 cup of soy sauce
• Or simply Put the horseradish powder in a small bowl. Mix in the water to make a thick spreadable paste and serve with soy sauce, separately 

Tip: To help keep your bamboo mat clean, you can use a gallon size ziplock bag or cover in saran wrap.

Instructions: 

Mix sesame oil and salt into the rice

Place nori on a bamboo sushi mat

Spread evenly about 1/8 to ¼ inch thick while being very careful not to mash the rice on the nori paper.  Save .the last inch, which is left to overlap for the close of the roll

Make sure to leave 1" of nori paper to close roll at the end.

Put ingredients on rice in parallel rows covering about three inches across the roll with the empty part away from you

Roll the mat being careful to see that the roll starts wells and keep it right as you roll to the end. 

Be sure control your vegetables.

While you are controlling the vegetables with 4 fingers and thumb behind to support the mat. Tuck in all the vegetables and roll forward.

This Part can be tricky. You need to be sure all the vegetables are inside of the roll not showing at all 

while continuing to roll with the mat on the outside still supporting the roll from behind.

Hold firmly to set the roll, wrapping the empty part of the nori sheet tight on the roll

Then remove roll from the mat.

Slice in ½ to ¾ inch slices. 

To serve, dip into Ling Ling sauce or Wasabi sauce, you may put a piece of pickled ginger on top.

Look forward to another post soon. I will show how to make a sushi roll with rice on the outside

Sushi in a Blanket

Sushi in a Blanket

We made this delicious sushi in a blanket and we thought it would be fun to name it this because it's like wrapping a baby in a blanket only it's Sushi!

Ingredients
1 Cup cooked rice (Brown or white)
2 tsp. Vinegar (unfiltered apple cider is healthier choice)
1 tsp. Agave nectar (or other healthy sweetener)
1/8 Sea salt
1 Nori Paper (Seaweed)
1/2 Avocado sliced
1/3 English cucumber Julienned
1/2 med carrot Julienned
2 leaves of Romaine lettuce (use only leaves not core)
1/2 Cup imitation crab meat shredded mixed with Sriracha mayo (1 Tbsp mayo and 1 tsp Sriracha or less if too spicy)
1 Tbsp roasted sesame seeds (opt)
12x12 " Parchment Paper

Directions:
In a medium bowl, mix rice, vinegar, agave nectar, and salt.
On a sushi bamboo mat, spread thin even layer of seasoned rice on top of Nori leaving 1" dry end away from you.

On the top of rice, arrange lettuce, carrot, cucumber and imitation crab meat top of each other and avocado. Feel free to add a variety of toppings and sauces. Keep in mind you are going to have to roll this baby up at some point.

Here are some other ideas for toppings:
Chopped cilantro, green onions, raw fish, marinated and cooked beef or pork, cooked shrimp....
options are endless be creative and have fun! Don't forget to use your favorite dressings.

This part can be tricky. Use both hands to keep your roll tight while controlling your vegetable.
Use your bamboo mat to distribute pressure evenly.

Keep tucking and controlling your vegetable to make it really tight.

When you are all done place diagonally on top of parchment paper or sandwich paper and roll like a baby in a blanket.

Cut in half at an angle

I want to eat one right now! This is a wonderful way to take food to go!!

Bi-Bim-Bap

Bi-Bim-Bap (Cooked vegetable with rice)
Serving for 6 people

Optional
Meat Marinade:
1 lb thinly sliced sirloin steak, fat trimmed
3 1/2 Tbsp Liquid Aminos (soy sauce)
2 Tbsp Agave nectar (honey)
1 tsp Sesame oil
2 garlic cloves, minced
1/2 tsp Black pepper
Let meat marinate at lest 4 hours or overnight. Cook on med heat.

Ingredients:

3 tsp. Sesame oil or Flax seed oil
Salt & Pepper to taste while saute per vegetable
2 cloves minced Garlic
2-3 tsp. Ghee per vegetable
6 tsp. per serving Hot pepper paste
(Korean-Gochujang)

2 cups Brown rice (makes 5 cups-cooked)
1 med. julianne Carrot, cooked until crisp tender
1/2 sliced Onion cooked
8 Shiitake Mushrooms cooked until lightly brown
1 med. Zucchini cooked with 1 clove minced garlic
3 cups blanched Baby spinach or kale medley
6 fried Eggs individually -cook last
1 cup sliced Red cabbage (optional)
Marinated, cooked beef is optional. This dish is delicious with just vegetables.

Cook all vegetables separately in small amount of ghee (1/4 tsp) and salt and pepper to taste
until crisp tender in a frying pan.

Spinach (or kale) Blanch in a pot and rinse with cold water. squeeze all excess water then marinade in a bowl with 1 clove fresh minced garlic, 1/4 tsp sesame oil & salt to taste.

Arrange all cooked vegetables Separately (in a beautiful appealing way) on a serving plate. Set aside.





For individual servings: In a med soup bowl and add 3/4 cup cooked rice.

On top of rice arrange a small amount of each vegetable from serving plate (see picture below)
Optional- Add marinated, cooked meat if you wish.

Next add 1 fried egg last in center of all vegetables.

Add 1 tsp. (or more if you prefer spicier) hot pepper paste (use soy sauce if you don't like spicy at all)
Add 1/2 tsp. flax seed oil, or sesame oil.

Mix together with the back of a spoon until everything is blended really well.

Almost mashing it together.

For family style: mix everything together first in a large serving bowl then serve into smaller bowls