Nutrition III - Nutrition and Lifestyle - Food Preparation: Soaking and Fermenting

Question 1

Soaking nuts, seeds, grains and legumes

Answer 1

Soaking nuts, seeds, grains and legumes:
* Phytates: naturally-occurring compounds in grains, legumes, seeds and nuts. They bind to some minerals (iron, zinc, calcium) and slow or prevent their absorption in the GI tract.
* Soaking nuts, grains, etc in water overnight reduces phytates
* Notes: most people consume sufficient minerals. The small amounts that becomes bound to phytic acid will not lead to a deficiency
* Phytates are antioxidants and do have health benefits

Question 2

Activating nuts and seeds

Answer 2

Activating nuts and seeds:
* Soaking nuts and seeds activates the germination process which lowers starches, releases nutrients and increases enzyme actions which helps to digests more nutrients
* The use of organic nuts and seeds is preferable
* Use raw, not roasted
* Soaking works best on almonds, cashews, pumpkin seeds, hazelnuts, walnuts, pecans, pine nuts, macadamia nuts

Question 3

Beans

Answer 3

Beans:
* Dried beans contain varying levels of fermentable oligosaccharides, which can cause intestinal discomfort and flatulence
* Soaking in water overnight reduces their content
* Overnight methods: place beans in a large bowl and fill with water until water is at least 2 inches above the beans, leave overnight.
* Quick method: boil beans in water for 2 to 3 minutes. Remove from heat, cover and let soak (1 - 4 hours). After soaking, drain and rinse. Place in pots with water; cook until tender

Question 4

Fermentation and probiotics

Answer 4

Fermentation and probiotics:
* A healthy, well functioning GIT is central to health. This includes trillions of beneficial bacteria, which form the microbiome
* The microbiome is crucial to health because it:
o Assists with vitamin production (i.e. vitamin K)
o Ferments dietary fibres to produce SCFAs which ‘feed’ intestinal mucosal cells and maintain the intestinal barrier
o Support the immune system and regulates mood
* One of the easiest ways to have a balanced, healthy microbiome is to eat a variety of fermented foods that contain healthy bacteria
SCFAs = short-chain fatty acids

Question 5

Fermentation and probiotics: Foods

Answer 5

Fermentation and probiotics:
* Kimchi (Korean fermented cabbage, onion, garlic, carrots)
* Sauerkraut (fermented cabbage)
* Kombucha (fermented tea and mushroom drink)
* Kefir (fermented milk, water or coconut)
* Yoghurt (should be organic, grass-fed, full fat, plain); coconut yoghurt
* Sourdough bread (not a commercial variety)
Make sure there are no added ingredients such as sugars, preservatives and fruit ‘flavourings’.

Question 6

Fermenting foods basics

Answer 6

Fermented vegetables are simply chopped vegetables placed in a brine of salt and water for a period of time at room temperature.
* This lets the beneficial bacteria such as Lactobacillus develop
* Use a large glass or ceramic jar
* The vegetables need to be submerged in the brine (at all times). Use a weight or special fermenting vessel for this.
* This prevents mould from growing on vegetables
* Use about 2 to 3 tablespoons of unprocessed salt per 3 lb / 1.4 kg of vegetables
* Fermentation time depends on the room temperature, type of vegetable, amount of salt used and personal preference
* After about 5 to 7 days you should see bubbles starting to appear as microbes begin producing carbon dioxide
* At 10 to 12 days fermentation moves from aerobic to anaerobic conditions
* This is when a good amounts of healthy bacteria are produced– continue the process 7 – 14 days (and taste test)
* The finished product will keep in the fridge from months