Whole grains are a rich source of nutrients, vitamins and minerals. Unlike refined white flours, whole grains maintain the integrity of the bran and the germ, which keeps the grain's full nutrient composition intact. However, whole grains also contain phytic acid, which can make the grains harder to digest. Soaking the grains before using them in your recipes neutralizes phytic acid and makes the nutrients in whole grains more readily absorbed by the body after consumption.
Put your grains, such as quinoa, spelt, barley, whole wheat or kamut, into a bowl.
Add half as much room-temperature water to the grains. For example, if you have 2 cups quinoa, add 1 cup water.
Mix in 2 tbsp. of an acidic substance per cup of grains, such as lemon juice or buttermilk, to neutralize the phytic acid. You can also use apple cider vinegar, whey or yogurt.
Cover the bowl with a cloth or plastic wrap and place it in a warm area of the kitchen.
Allow the grains to soak for seven to 24 hours before cooking them. The longer you allow them to soak, the more phytic acid will be neutralized. However, letting them soak longer than 24 hours may not have much more of a maximum effect.
Some grains, like oatmeal, buckwheat and brown rice, contain less phytic acid and only need to soak for seven hours. Soaked grains will cook faster than unsoaked grains