Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Soaked Grain Recipes: A Gallery from Everywhere!

February 25th, 2011 · 54 Comments · Recipes

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Welcome to an awesome resource in the making.

I’ve done a lot of poking into the subject of soaking grains, and through it all I’ve continued soaking, sprouting, and souring my baked goods.

The most common question when people first hear about the idea of “soaking grains” isn’t usually “why?” but “how?” People get this funny image in their heads – and I did too, at first – of drowning flour in water and then somehow, making a great mess but with some miraculous method, getting the flour back out of the water and proceeding with the recipe.

Luckily for all of us, that’s not how it goes.

The purpose of this post is to be a go-to resource for everything soaking grains: a basic how-to primer, links to resources for the “why?” science geeks among you, quick notes on sprouting and sourdough, and then an incredible list of tried-and-true recipes from all your favorite bloggers (and some newbies you’ll love).

The recipes linked here will become a FREE eBook called Is Your Flour Wet? Soaked, Sprouted, & Soured – Grains Recipes from Our Kitchens to Yours In the confusing world of grains preparation, it is my hope that this resource will be a comfort and huge help to many!

Basic Soaking Techniques

healthy pumpkin muffins

Flour Based Recipes:

  1. Mix the flour with whatever liquid is called for in the recipe, preferably warmed to about 100-110 degrees F. I do often use room temperature water…you do what you can.
    • Sometimes include the sweetener and fat if needed to get everything wet enough just to mix.
  2. If the liquid is water or milk, replace 1 Tbs per cup with an acidic medium:
    • vinegar, lemon juice, whey
  3. If the liquid is something cultured already, you can just mix it up with the grain:
    • yogurt, buttermilk, kefir
  4. Cover and allow to rest at room temperature or above for 12-24 hours.
  5. Add remaining ingredients and proceed with recipe.

Now that’s a bit of a simplistic explanation. If you’d like more details, including special considerations for yeast bread, please read How to Soak Flour in Whole Grain Recipes. You can also find a brief explanation for the “why?” question at Why Soak Whole Grains?

Whole Grains: Quinoa, Millet, Oat Groats, Barley, Spelt Berriesspelt salad GR Press

To cook whole grains in their whole form, you can simply soak in warm water with 1 Tbs acidic medium per cup (same as above).

  1. Allow to rest 12-24 hours at room temperature.
  2. With whole grains like quinoa,  millet, and spelt berries, you can drain off the water and proceed with cooking as you normally would.
    • I recommend measuring the water you soak with and the water you drain off the first couple times to see how much liquid was absorbed. You’ll have to adjust your cooking water accordingly if volume is important to recipe success.
    • For example, a cup of brown rice absorbs 1/2 cup of water. When I add new water for cooking, instead of the usual 2 cups, I only add 1 1/2 cups. However, when I cook spelt berries for a cold salad, I’m only looking for “done” and I don’t measure the water. I drain it off the berries after cooking anyway, so this wouldn’t be important.

Rolled Oats/Oatmeal

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Because oatmeal soaks up almost all the water, it’s nearly impossible to drain the soaking water. Follow the directions for how to soak oatmeal, and please take note of the extra wheat flour needed. Use that information any time you’re soaking a recipe using oats.

For oatmeal cookies or granola bars, you may need to soak and dehydrate oats before you begin. (My soaked granola bars)

Brown Rice

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There’s a special and really nifty, well-researched method for soaking brown rice that knocks out 96% of phytic acid. Accelerated fermentation feels a little bit like keeping a sourdough starter, but much easier. Check out the directions for soaking brown rice – I promise, it’s just as easy as the other ways.

Sprouting is Awesome Too

sprouted lentils

Yesterday’s post on soaking vs. sprouting surprised me when I saw how long the list of advantages to sprouting became. You can sprout whole grains like quinoa and rice, any legume, and wheat berries for flour as well.

Sprouted flour does take a special touch, which is why it’s nice to find recipes that call specifically for sprouted flour. I’m so pleased that the free eBook is sponsored by Shiloh Farms, maker of Essential Eating sprouted flours and some recipe books using the product. Also check out Kate’s tips for baking with sprouted grains.

For the frugal crowd, two DIY resources for you:

  1. How to Sprout Beans and Whole Grains
  2. How to Make Sprouted Flour (in bulk!)

And for the science geeks, here’s the health benefits of sprouting.

Sourdough is my Favorite

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Health-wise, sourdough preparation has the most research and the most historical tradition when it comes to nutritious preparation of wheat baked goods. You can make almost anything with sourdough, as I learned to my great surprise in the sourdough eCourse at GNOWFGLINS (enrollment ongoing).

To get you started, here are some more resources:

  1. How to Make a Whole Wheat Sourdough Starter
  2. The Health Benefits of Sourdough
  3. Sourdough Crackers
  4. Sourdough Pizza
  5. Sourdough Honey Whole Wheat Bread
Why Bother?

I’ve written extensively on the subject of grains, and you can find the whole series at the exploration of soaking grains. The Phytic Acid White Paper by Amanda Rose is also an excellent resource.

Your Turn!

And now, for the recipes! As much as I can explain how to adapt a recipe of your own to work with soaked flour, there’s a pretty big occasion of error at times. It’s ever so much easier to use an already-tested recipe from someone who’s gone through the trials and tribulations already.

Any blogger is invited to link to their favorite soaked, sprouted, or soured grains recipe using the linky below. By linking up, you agree to release your recipe verbatim for inclusion in the free eBook. You can link more than one recipe, but please list your favorite first in case we can only fit one from each blogger.

The benefits you’ll receive in return include:

  • Author retains full copyright of their own material.
  • The eBook will contain a link back to the author’s site and a bio, including promotion of any products the author might sell.
  • The page announcing the eBook’s publication will also contain a list of contributors with links to their sites (and my Google rank and Alexa aren’t too shabby, so that only helps you).
  • All contributors receive the right to offer this eBook as  a free gift to their own readers, starting one week after it’s available at Kitchen Stewardship. It can be used as an incentive to sign up for a newsletter or subscribe by email, or just as a free download to promote readership.

You’ll receive a form via email to share your bio and any other soaked recipe links you might like included on your page (if we have to restrict to one recipe each).

Non-bloggers, you can play too! Just type out your recipe in the comments and sign it as you’d like your name to appear in the book. Your email will show up only for me.

Is Your Flour Wet? Free Soaked Grain Recipe eBook (ENTER HERE)

**Sponsored by Shiloh Farms Essential Eating Sprouted Flour***

Instructions to Enter: Complete the linky form with your blog name and URL, the title of your soaked recipe and the direct link to that recipe, and a short description of the goodies you have in store for us. Also, to facilitate the information collection for the free eBook, please leave a comment saying anything, including “I’m in!” just so that we can have your email in the right place. Thank you!

Carnival etiquette also asks that you link back to KS, and making the words of the link “soaking grains” would be fabulous.

Example

Katie @ Kitchen Stewardship My carnival post You can write a brief (250 chars) synopsis here to tempt readers to visit your post!


Adrienne @ Whole New Mom Soaked Baked Doughnuts These doughnuts are a family favorite. They have a great hearty texture and taste and they are fun to make for the whole family! My kids love cutting out traditional doughnut shapes, or making their own inventions, or even spelling out words for specia

Jill @ The Prairie Homestead Soaked Buttermilk Biscuits These delicate biscuits are heavenly whether served up with hearty sausage gravy or drizzled with raw honey. The buttermilk not only acts as a soaking medium, but adds a delightful depth of flavor as well.

Kelly the Kitchen Kop SOFT HOMEMADE SOAKED BREAD - A HIT WITH THE FAM! This homemade bread turns out better than store bought bread! It has great flavor and texture, and very soft. It rises well, slices well, keeps well, and even comes out of the freezer well. Kids love it, too. Not only that, it’s organic, *almost* all whol

HartkeisOnline.com Sourdough Clabbered Milk Waffles These are fabulous waffles made with soured raw milk or clabber, which is like a natural yogurt. I put my raw milk in a liter bottle with a lid and place it in my corner cupboard. In two or three days it is the consistency of yogurt. Soak the fresh ground

Musings of a Housewife Soaked Homemade Sandwich Bread This is a recipe for homemade sandwich bread that uses the soaking method for better digestion. It is a hit with our family and with many others who have tried it after reading my blog! Now my kids won't eat store bought bread anymore.

Donielle @ Naturally Knocked Up *Easy* Sourdough Pancakes Just as easy as any boxed pancake mix, this recipe uses just the starter and a few basic ingredients. Although simple, these taste phenomenal!

Kara @ Home With Purpose Popcorn Cornbread This cornbread is delicious, moist, and simple to make. My extended family always requests it at family gatherings.

Kara @ Home With Purpose Simply Scrumptious Blender Oat Pancakes These are hands down our family's absolute favorite breakfast! Delicious and simple!

Kara @ Home With Purpose Delicious Baked Oatmeal Another favorite breakfast for our family. I love how quick it is to mix up and have ready for morning, and it has great versatility. We love it with chopped apple and walnuts, but the options are endless!

KerryAnn @ CookingTF Hidden Veggie Waffles A blender batter recipe for waffles with hidden veggies that your kids will love.

Kara @ Home With Purpose Simple Blender Waffles These waffles are incredibly versatile...there are endless variations! We like the brown rice version. They're also simple enough that even my older kids can make them almost without help.

KerryAnn @ CookingTF Quinoa Cranberry Pilaf Our favorite Christmas and Thanksgiving stuffing. Quick, easy and delicious, it is sweet and savory.

Kara @ Home With Purpose Super Simple & Flavorful Brown Rice This is one of the most visited recipes on my blog. It's my adaptation of the Nourishing Traditions method of preparing brown rice. I use brown rice so frequently that I make big batches of this at a time.

Adrienne @ Whole New Mom Soaked Baked Doughnuts These doughnuts are a family favorite with a great hearty texture and taste. Kids love cutting out traditional doughnut shapes and sprinkling the cinnamon sugar on top. Included are gluten-,sugar, and egg-free options for special diets.

Sara @ Today's Menu Soaked Coffee Cake This coffee cake is so moist and delicious! A perfect breakfast or dessert treat!

Kelly @ www.facebook.com/TheNourishingHome Summer Veggies Brown Rice Risotto Using soaked short grain brown rice, results in a delicious wholesome risotto that provides added fiber and nutrition – the perfect complement to grass-fed steak, roasted chicken or grilled salmon.

Kelly @ www.facebook.com/TheNourishingHome Cranberry-Pecan Bread Cranberry-Pecan Bread is so moist and delicious, it's one of my favorite treats with a nice warm cup of herbal tea!

Kelly @ www.facebook.com/TheNourishingHome Power Panacakes At least a couple of times a month, we enjoy having breakfast for dinner! And why not? Breakfast foods when prepared with real food ingredients are super nutritious and very satisfying! Below is our favorite pancake recipe, which we think is delicious any

Kelly @ www.facebook.com/TheNourishingHome 24-Hour Power Muffins This recipe is by far my most popular and beloved soaked muffin recipe, and by just changing out the add-ins, the possibilities are endless!

AmandaonMaui Soaked Gluten Free Cornbread Amanda's own High Fiber Gluten Free Blend plus a recipe for Soaked Gluten Free Cornbread

Kelly @ www.facebook.com/TheNourishingHome Brown Rice Breakfast Porridge Warm, creamy and delicious! A wonderfully nutritious way to start your day!

Shelley @ Authentic Homemade/ MAHM Soaked Pie Crust One of my first soaked recipes, it makes a light and still flaky crust!

Shelley @ Authentic Homemade/ MAHM Soaked Pasta A super easy soaked pasta dough (made in a food processor.)

Kelly @ www.facebook.com/TheNourishingHome Savory Chicken & Veggies with Soaked Dumplings This is a definite family favorite and has become one of the most requested dishes among friends who come to dine with us! Light and delicious soaked whole grain dumplings top a rich and creamy sauce filled with shredded chicken (or turkey) and lots of ve

Shelley @ Authentic Homemade/ MAHM Natural Sprouted-Flour Cookies My basic cookie recipe featuring sprouted flour, and three easy variations with added ingredients!

Shelley @ Authentic Homemade/ MAHM Sourdough Recipes Three of my simplest and yummiest sourdough recipes: pancakes, banana bread, and doughnuts!

Shelley @ Authentic Homemade/ MAHM Easy Tortilla Recipe This was my original tortilla recipe which I converted to a soaked recipe. It works even better than the original, with the tortillas being flaky, soft, and delicious!

Kate @ Modern Alternative Mama Fluffy Sprouted Waffles These waffles are crispy, yet soft and fluffy on the inside. They also freeze very well and then toast for a quick breakfast!

Laura @ Heavenly Homemakers Giant Breakfast Cookies Well, who doesn't love cookies for breakfast? I love making these up ahead of time for a quick breakfast on the go!

Melissa @ Dyno-mom Apple of My Eye Soaked Apple Cinnimon Pancakes for Busy Mornings and Hungry Kids!

Wardeh @ GNOWFGLINS Soaked or Sprouted Crepes Using regular or sprouted flour, these crepes are basic and easy. A staple in our home for many meals!

Wardeh @ GNOWFGLINS Chocolate Sourdough Cake Don't be scared! This sourdough chocolate cake might be the best chocolate cake you've ever had. Seriously.

Wardeh @ GNOWFGLINS Sourdough Spice Cake Another surprising use for sourdough that really takes the cake. ;)

Wardeh @ GNOWFGLINS Famous Soaked Muffins My universally-loved basic soaked muffins, adaptable to many add-ins and flavors.

Shu Han @ Mummyicancook Homemade Sourdough Pasta Sourdough pasta has a deep, rich, yeasty flavour with a slight tang to it that I just love! From this post, you can link up to other posts on making Pumpkin Ravioli with Basil Browned Butter, Garlic and Herb Cheese Tortellini!

Shu Han @ Mummyicancook Sourdough Dumplings (??) and Gyoza/ Potstickers (??) These are perfect for occasions like Chinese New Year, or even as a great snack or impressive party appetizer. I do not claim that these dumplings taste the same as traditional ones, they're denser, but with a tangy depth to it, and combined with the sav

Shu Han@ Mummyicancook Claypot Rice with Chinese Sausage and Shiitake Mushrooms Coming from a Chinese background, this is comfort food for me. It's a wonderful one-pot meal. The flavour-infused fat from the Chinese sausage plus the shrimps and shiitake adds so much umami, and there's a wonderful contrast of savoury and sweet flavo

Christy @ One Little Word She Knew Soaked Baked Oatmeal This is probably my family's favorite breakfast! We all enjoy this cakey tasting oatmeal. The hardest part is smelling the wonderful aroma while we wait for it to bake in the mornings. I usually get asked 10-12 times \"Mom, is the baked oatmeal ready

Kara @ Taste is Trump. Soaked Blender Pancakes Light and airy, melt in your mouth wheat free pancakes that are soaked, ground and mixed in the blender. Only one container to wash and easy to pour on the skillet.

Amanda @ onebyonebyone.blogspot.com Soaked Whole Grain pancakes Delicious and healthy pancakes that soak overnight, making breakfast a breeze! There is so much potential for variety, using different grains and adding fruits, vegetables and spices. A favorite for the whole family!

Kara @ Taste is Trump. Cooking Chart This cooking chart includes cook times for more than a dozen whole grains with and without soaking.

Kara @ Taste is Trump. Basic Bircher Muesli We call this \"Cruise Breakfast\" because it is so luxurious and reminds us of our Caribbean Cruise. Creamy, chewy, crunchy, mmm.

Brandis @ Stir Crazy Wheat Free Soaked Maple Scones When I first found out my son was allergic to wheat, well, I had a hard time. But his health issues were what brought me to Nourishing Traditions and a better way of eatting, and my family has never been healthier! This recipe was one I came up with to

Lisa @ Come Walk with Me Soaked Snickerdoodle Cake Sometimes you just need a snickerdoodle, and this was one of those times! A treat that's had a little \"healthy facelift\". :)

Lisa @ Come Walk with Me Sourdough Peanut Butter Chocolate Cookies Try sourdough in your baking too, here's a cookie that my family loves. Not too sweet & it's better for you than traditional cookies!

Christine @ Butter Belle Soaked Pumpkin Muffins An awesome, tried and true soaked muffins recipe my kids LOVE! You can use pumpkin, applesauce, shredded zuchinni, or banana!

Christine @ Butter Belle Sprouted Chocolate Chip and Zucchini Cookies Another family favourite and a great way to get the kids to eat their zucchini. Sprouted flour works perfectly in this recipe.

Joanna @ plus other good stuff Breakfast Brownies Inspired by a delicious baked good at our favorite restaurant, these oat-filled brownies are chock-full of nuts, dried fruit, and dark chocolate chips. Perfect for a special breakfast or afternoon treat!

Chris@getrealchris Brown Rice and Zucchini Casserole This casserole features two ingredients, brown rice and zucchini. Ok, so maybe they're not superstars in the food world. Dare I say...sort of bland, not very exciting, kind of boring, meh. Even so, in this casserole they are transformed into something t

LeAnne @ The Purposed Heart Soaked Peppery Cheese Bread This delicious bread has a wonderful kick to it! Moist, soft, and oh so yummy, this bread is awesome with a piping hot bowl of soup or buttered and eaten all by itself!

Janet @ TheGoodsOnFood Banana Pudding for Breakfast Dessert for breakfast! My kids go nuts for this super simple, tasty oatmeal breakfast!

Kimarie @ The Cardamom's Pod Crunchy Homemade Granola With Soaked Oats This is a delicious granola, made with soaked oats and nuts, full of crunchy clumps that hold together in milk. This is a big hit with my family of 11!

Jacquelyn @ Eclectically Living Best Chocolate Cake Ever Soaking grains turned this okay recipe into a super moist, best cake I have ever eaten kind of recipe.

Katie@ Mexican Wildflower Soaked Turkey and Dumplings A twist on a remenisent tradational midwestern food. A dish that has been enjoyed by my family for generations.

Katie@ Mexican Wildflower Chocolate Cupcakes (soaked) Fianlly a cupcake that is good for you! This is a moist and delicious treat that your kids are sure to love!


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Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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