will not only reduce the anti-nutrient content even further but also increase the nutrient density by up to 5 times. Once sprouted and rinsed they can be used raw in salads, veggie bowls and other dishes. 3. Sprouting and steaming: However, even if you plan to steam or cook them later it still makes sense to sprout them first. Because you will lose enzymes and some nutrients in cooking or steaming but as you have increased the nutrients content before that the net effect will still be better. Sprouting also makes them tender already so they can be put in a steaming basket or tray with other tender veggies, and they are ready in minutes. In case you prefer that over raw consumption. 4. Pressure cooking: you may think by now that this sounds laborious and also what about legumes that come in cans? Legumes in cans or in glasses have already been cooked and usually without any proper practices to reduce anti-nutrients in an optimal way. But you cannot sprout or soak these anymore. The one method you can use to eliminate or greatly reduce antinutrients for both pre-soaked or pre-sprouted legumes and for canned organic legumes is using a pressure cooker. This will help break down the most anti-nutrients of all the methods and is therefore suitable for even the most sensitive guts and people with autoimmune conditions. More about pressure cooking This was invented about 700 hundred years ago and has been refined meanwhile to optimal safety standards. It is s also commonly used in macrobiotics – a Japanese version of a longevity diet. And it has become more popular recently
Made with FlippingBook - PDF hosting