A Guide to Properly Preparing Foods

In the pursuit of a balanced and nourishing diet, understanding how to prepare foods to maximize nutrient absorption is crucial. Many plant-based foods, such as beans and legumes, oats, rice, potatoes, nuts, and seeds, contain antinutrients – compounds that can hinder the absorption of essential nutrients. But just because they contain these antinutrients does not mean we should fear them and restrict ourselves from enjoying them. Let's uncover traditional techniques that can help reduce antinutrients, making your meals not only delicious but also nutritionally optimized.

Beans and Legumes

Beans and legumes are nutritional powerhouses, rich in protein, fiber, and various vitamins and minerals. However, they also contain antinutrients like lectins and phytates. To minimize these antinutrients, consider the traditional techniques, soaking.

1. Soak in water for 12-24 hours with baking soda or an acid (lemon juice or vinegar)

2. Drain and rinse well

3. Boil or pressure cook until tender

Oats

Oats are a popular breakfast choice, offering a hearty and nutritious start to your day. However, they contain phytic acid, an antinutrient that can hinder mineral absorption and can impact digestion.

1. Add oats to a jar and cover with filtered water.

2. Add 1-2 tbsp of a starter culture (yogurt, whey, kefir, etc.) or an acid (lemon juice, apple cider vinegar)

3. Let sit in a warm sport for 12-24 hours

4. Cook on medium heat until the liquid is absorbed and the oats are cooked

Rice

Rice, a staple in many diets, contains phytic acid and arsenic, which can be harmful in excess. For brown rice, this will reduce the phytates. White rice is less of a concern but practicing his method will be helpful for reducing arsenic content.

1. Add the rice to a bowl and cover with water

2. Add 1 tbsp of apple cider vinegar

3. Soak for 4-12 hours

4. Drain and rinse until the water runs clear

5. Cook rice in bone broth for extra protein and gut love!

6. Let cool to build resistant starch

7. You can reheat and still get the resistant starch benefits

Potatoes

Potatoes are a versatile and nutritious vegetable, but they contain phytates and lectins that can inhibit nutrient absorption and impact digestion.

1. Peeling the potatoes (Glycoalkaloids are concentrated in the skin, so peeling potatoes can significantly reduce their levels)

2. Boil or cook until fork tender

3. Let cool to build resistant starch

4. You can reheat and still get the resistant starch benefits

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, protein, and various essential nutrients. However, they contain phytic acid and enzyme inhibitors. Try this method to enhance their nutritional value.

1. Add to a bowl and cover with filtered water

2. Add a pinch of sea salt

3. Let soak for 4-12 hours

4. Drain the liquid

5. Consume as is or dehydrate or roast your soaked nuts/seeds

By incorporating these traditional techniques into your culinary repertoire, you can enjoy the nutritional benefits of beans and legumes, oats, rice, potatoes, nuts, and seeds without compromising on flavor. Experiment with these methods, embrace the art of nutrient-rich cooking, and savor the delicious and healthful results on your plate. Happy and wholesome cooking!

**Disclaimer - I am not a nutritionist and this is not medical advice. This is simply things I have learned as a cook and have personally noticed a change in how I feel after preparing foods properly.