Open Ayurveda

Last time, I discussed structuring mealtimes for optimal digestion and questioned our digestive capacity as humans to handle whole grains and beans. Today, we discuss soaking grains in the traditional manner to make our meals more digestible. This is so pertinent to Ayurveda in that our daily habits and daily dietary fare should always be nourishing and–in today’s world–as vata-reducing as possible.

Soaking and/or slightly fermenting grains and beans neutralizes the phytic acid, making whole grains and beans delicious and nutritious, without the gas and other health concerns associated with a vata-provoking diet. However, it has to be done right, especially if you have sensitive digestion or high vata. (See last week’s blog to learn more about phytic acid, or check out Amanda Rose’s free e-course on the subject.)

First, use warm water and something acidic. Nourishing Traditions by Sally Fallon suggests the use of whey, yogurt, lime or lemon juice, or even vinegar. For one cup of beans, soak in water just below the simmering point to cover plus 1/4 cup of something acidic. For grains, 2 teaspoons of the acidic substance should be enough in the soaking water. The water should be hot, but you should be able to touch it. This ensures that the cultures in your yogurt will not be killed.

Next, give your beans and grains ample time. Let them sit out at least seven hours or overnight (longer for beans, if possible). I start my breakfast porridges soaking in the evening before I plan to eat them. I do the same with rices and other grains. However, I give my beans much more time. I start beans in the early morning the day before I cook them. For morning pancakes, muffins and breads, overnight should do. Make sure to use fresh flours as they are higher in the phytic acid-neutralizing enzyme phytase.

If the acidic addition gives an overly sour flavor to your food, it is acceptable to rinse them. However, there is no need to “rinse off” the grain. You are simply trying to neutralize the phytates, not extract them and wash them away. With beans, however, I recommend rinsing and discarding soaking liquid.

More on Beans

Since many people experience beans to be a major vata offender, a bit more information is applicable. Not only are we combatting phytic acid here, but also ogliosaccharides. What’s that? Let’s read from the Weston A. Price website:

“The harder beans, such as kidney beans, black beans or navy beans, require more careful treatment, as they contain certain oligosaccharides (large, complex sugars) that can completely confound digestion. Mammals do not produce the enzyme alpha-galactosidase in their digestive tracts, which is necessary to break down these sugars. When consumed, these oligosaccharides reach the lower intestine largely intact, and in the presence of anaerobic bacteria ferment and produce carbon dioxide and methane gases, as well as a good deal of discomfort, not to mention embarrassment in polite society. The solution has been to prepare the beans in a way to neutralize or otherwise get rid of these sugars in the resulting cooked beans, but as most of us know from experience, results can vary widely.”

Read the complete article here. Their website recommends much the same protocols as I’ve listed above, but here are some more pointers from my experience:

• First, many become concerned that their beans will cook up crunchy with the addition of something acidic to the soaking water. For those with very strong systems, a good, long soak with no added acid may suffice. Still, play around with the acid you use to find your flavor preference. Because I normally cook by beans with whole grains and these grains always have a slight crunch, I don’t worry about the crunch my beans might get. As I developed the recipe below, I tried vinegar, lime and also plain soaking water, noting the differences with each. (I never tried whey because I’ve met a few who don’t recommend it for beans.) So far, I’ve found that beans come out crunchy when a vinegar/water soak is used. Luckily, it doesn’t seem as crunchy with a lime juice/water soak. My guinea pigs are definitely happier with some kind of acid present in the soak than without. It tastes almost as good as without, but feels better in the belly.

• Second, even with a good long soak, cook your beans well. I usually cook beans for 2-3 hours on low heat in the pressure cooker.

• Lastly, use kombu. Throw a strip or two of kombu in for the soak. You can also cook with it and eat around it if it doesn’t match your flavorings. Alternatively, try cutting up soaked kombu and cooking it along with the beans to be served.

So, What’s for Dinner, Again?!

For me, the best inspiration for dinner is the beauty of a good soup. Our teacher, Dharmanidhi, has stressed the advantage that a light soup dinner gives the yogi for his practices, not to mention general health and happiness. This keeps the bulk of the animal protein at the midday meal. However, if it has been an especially active day (or if we have a vata deranged guest, or one who tends toward hypoglycemia, or a pitta-headed kind of guest with super-high agni), I bring in the bone broth to give the soup some oomph.

I must mention that we eat this soup for breakfast as often as for dinner. However, if you are a breakfast-food-only-kind-of-breakfast-eater, you might look at Kimi’s Nourishing Gourmet website for a great recipe for soaked oatmeal.

Below, find my basic whole grain soup and bean recipe. You’ll find that it is incredibly economical as many of the grains can be purchased in bulk and kept in glass jars in the pantry. (Try this! Place a bay leaf in the storage containers with your grains and beans to prevent worms or bugs from invading your pantry!) Tweak the grains for the season and the eater to shift the energetic to be more warming or cooling. As listed, the recipe is of neutral energy and nourishing.

Works nicely with homemade idli pancakes (soaked as described above) for breakfast or fresh, homemade tortillas at dinner, though we usually eat it alone and are satisfied.

Soaked Soup

2-4 Tablespoons split yellow beans,
2 Tablespoons of each: whole wheat berries, barley, Bhutanese red rice, brown rice (may also try rye berries, millet, brown rice, wild rice, etc.)
kombu
1/4 cup something acidic (I like lime)
soaking water

6 cups water
1 rib celery, diced
1 carrot, diced
2 yellow squash, diced
1 Tablespoon ginger, peeled and minced
.5 Teaspoon turmeric
2 Teaspoons ground coriander
2-3 fresh curry leaves (or 1 bay leaf)
salt
4 Tablespoons ghee
1 Tablespoon whole cumin seed
tomato, chopped
lime

Pick over and wash beans and grains well, discarding stones or other debris and place in large bowl. Bring soaking water just below simmering point and pour over beans, grains and kombu to cover. Add something adic, such as lime. Cover with a kitchen towel and let soak at least 12-18 hours. (If you go longer, use your common sense and never eat anything that seems “off” or smells bad.)

Drain, discarding soaking solution. Optionally, chop up kombu to inlcude. Place beans in pressure cooker with water, celery, carrot, squash, tomato, ginger, turmeric, coriander, curry leaf and salt. Bring to low pressure and cook 2-3 hours. Utilize the “natural release method” of releasing pressure by turning off heat and letting pressure dissipate gradually.

Meanwhile, in a small frying pan, heat ghee. When hot, add cumin seeds and cook until cumin seeds begin to brown. Stir into soup with chopped tomato. Bring soup to medium heat, uncovered. Cook for a few minutes to breakdown tomato and allow seasonings to blend. Adjust salt and pepper to taste. Serve with a lime squeeze.

Notes: *This recipe invariably tastes better the next day. I don’t know, the flavors meld overnight in the fridge?
*That tomato in the recipe has an important job! The vitamin C present in the fruit boosts your ability to reap minerals from high-phytate foods..
*Take the principles of this dish and use your favorite seasons. Bear in mind that Ayurvedic cooking doesn’t mean Indian flavors, but cooking for your dosha and the season. For instance, in the cold season, try adding garlic to warm the energetic of the dish, boost flavor and give anti-microbial medicinal properties. Every tradition has its own unique digestive herbs. Play!

Tags: Ayurveda, Chinese Medicine, Cooking, Herbs, Recipes