Soaking Grains How-To

2 25 50
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 2
Soaking Grains How-To
Health Highlights
Grains are dormant, which is an amazing feature nature has created. Thus pre-soaking provides access to the high nutrients in the grain.


1 cup Brown rice, short-grain, dry (or other grain of your choice)
2 cup Water (plus more for soaking. Water for cooking will vary based on grain type.)


Grain Soaking How-To

In morning before heading out the door or at night before going to sleep 

place the grain in a glass bowl & rinse it.

Rinse the grain by covering it in water and mixing with your hands.

Pour off the water either through a strainer or put your hand on the bowl lip and pour off the water.

Rinse 1 or 2 times.

Pour fresh water into the bowl to about 1.5 inches above the grain & let it soak for 6-12 hours.


Why soak rice and other grains?

Grains are dormant which is an amazing feature nature has created as this allows grain to maintain its “shelf” life for years.  

Thus to access a higher level of nutrients pre-soaking the grain for 6-12 hours provides time for the grain to activate and start sprouting.  

Plus it removes anti-nutrients like phytates and helps neutralizes enzyme inhibitors. 

Cooking the Grain

Pour off the soaking water

Place the grain in a pot (preferably with a thick bottom) & has a lid

Add small pinch of sea salt

2 cups of water (2 parts water to 1 part soaked grain is the appropriate ratio for most grains, not all).

Bring to a boil & turn down to simmer.

Put lid on pot (you may need to crack the lid a bit)

Let cook for 20-40 minutes depending on the grain you are cooking   (You want it to be moist, not dry, so it is easier to digest).

Turn off heat and let grain sit 5-10 minutes to unstick from the bottom of the pot.

Fluff with a wooden spoon and serve.


Time Saving Health Tip

Cook extra so you have more ready to go for additional meals. 
Reheat before eating as cold foods are harder to digest since our body is warm on the inside.

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Nutrition Facts

Per Portion

Calories 50
Calories from fat 15.4
Calories from saturated fat 0
Total Fat 1.7 g
Saturated Fat 0
Trans Fat 0
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.9 g
Cholesterol 3.9 mg
Sodium 147 mg
Potassium 2.9 mg
Total Carbohydrate 6.8 g
Dietary Fiber 0
Sugars 0
Protein 1.7 g

Dietary servings

Per Portion

Grain 3.1

Energy sources