Lesson #8: Soaking Whole Grain

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How to Cook Real Food: Soaked Whole Grain

Whole grains, like nuts and seeds, can be powerfully nutritive – adding flavor and variation to the supper plate, but they’re rich in food phytate.  Food phytate is an antinutrient which binds up minerals in grains preventing your body from fully absorbing them.  The simple method of soaking, which you’ll learn to apply in this lesson, helps to mitigate the effects of this antinutrient enabling your body to better absorb grain’s full complement of minerals.

Grains are also very inexpensive, especially when purchased in bulk and when choosing to make your own nutrient-dense whole grain porridge instead of boxed cereals, scones instead of snack cakes and pilafs instead of prepackaged mixes, you’ll end up saving money with every batch you put together.

So, brush up on your knowledge of whole grains including how to pair flavors together, and move beyond rice and wheat to try a few new grains: quinoa, farro, barley, millet or spelt.  And for those of you who are gluten-free, make sure to check out the chart which details gluten-containing and gluten-free grains and pseudocereals.

This installment includes:

VIDEO: Soaked Whole-grain Scones
VIDEO: Soaked Whole-grain Porridge
VIDEO: Soaked Whole-grain Pilaf
WORK SHEETS: Basic Recipe Worksheet for Whole-grain Scones, Basic Recipe Worksheet for Whole-grain Porridge, Basic Recipe for Whole-grain Pilaf, Recipe Formula for Scones (CHART), Recipe Formula for Pilaf (CHART), Recipe Formula for Bread (CHART)
FACT SHEETS: benefits of whole grains, grains, nutrition and flavor (CHART), basic instructions for soaking whole grain, baking instructions for soaking whole grain flours, grains and soaking times (CHART), working with gluten-free flours and grains, converting recipes to allow for soaking grains, frequently asked questions
RECIPES: Gluten-free Scones with Figs & Bacon, Brown Rice Pilaf with Almonds & Mushrooms, Wild Rice Pilaf with Dried Cherries & Walnuts, Oatmeal Porridge with Apricots, Baked Oatmeal with Dried Fruit, Quinoa Porridge, Buttermilk Biscuits,  Yogurt & Spelt Crackers, Almond-cherry Scones


  • Understand and identify why we need to soak whole grains.
  • Understand the basic premises of soaking whole grains.
  • Identify how you can convert your established recipes to whole grain, soaked alternatives.
  • Develop your own recipe for porridge.
  • Develop your own recipe for scones.
  • Develop your own recipe for pilaf

Master Download

Download all the recipes, tutorials and fact sheets in one file by clicking here.

Videos & Links:


How to Make Soaked Whole Grain Porridge

Learn to prepare your own soaked grain porridge with a few simple techniques.  Use any whole grain you have on hand: oats, millet, quinoa, wheat berries. (Trouble viewing the video? Click here)

How to Make Soaked Whole Grain Scones

Next we’ll make soaked flour scones – a great snack or breakfast treat.  Gluten-free flours, due to their crumbly and flaky nature, work particularly well in scones, though whole wheat flour will also do very well. (Trouble viewing the video?  Click here).

How to Make a Traditional Pilaf

Lastly, we’ll make a soaked whole grain pilaf using whole grain, nuts or seeds, fresh vegetables, broth and plenty of fresh herbs. (Trouble viewing the video? Click here).

Links addressing Soaked Whole Grains