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Cooking whole grains

Sunday 19 th January 2014

Whole grains are usually regarded by most nutritionists as healthier than white rice because they contain more nutrients and causes a lower insulinic response. But not all are benefits, in certain people brown rice can create certain problems. This post on gemmacalzada.com gives some details about the pros and cons of whole grains.

This article shows how to prepare whole rice or whole grain to avoid one of the drawbacks of these foods : phytic acid.




 

Whole rice

1.- Rinse rice with water. Dispose in a container.
2.- Soak rice in purified water (chlorine free) at room temperature. The level of water must cover all rice and exceed 4 centimeters.
3.- Add a pinch of salt and some drops of lemon juice.
4.- Leave to soak for 24 hours.
5.- Keep in the fridge 10% of the soak water.
6.- Drain off the soaking water and rince off rice several times with clean water.
7.- Cook at low temperature.
Follow the instructions on the package, basmati and thai rice use to be ready in 35 minutes and the rest of the rice need about 50 minutes, but cooking time can be shorter because it has been soaked.

Next time you prepare your rice you can use the water you kept from the last soaked rice. Repeat the cycle at every preparation. At the end, you can get a reduction of 96% of phytic acid.


Source: Stephan Guyenet 

Quinoa

1.- Rince quinoa with water. Dispose in a container.
2.- Soak quinoa in purified water (chlorine free) at room temperature. The level of water must cover all quinoa and exceed 4 centimeters.
3.- Add a pinch of salt and some drops of lemon juice.
4.- Leave to soak for 12 hours.
6.- Drain off the soaking water and rince off quinoa several times with clean water.
7.- Cook at low temperature.

This procedure allows a reduction of 60-77% of phytic acid. Fermentation of quinoa for 16-18 hours before cooking allows a reduction up to 88%.

In these other articles you can learn how to eliminate the phytic acid in nuts and pulses.

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