Viroqua Food Co-op Recipe Blog

More on eating RAW - soaking grains & nuts

Posted byCharlene Elderkin on Tue, Jun 05, 2012 @ 03:47 PM

As human beings we thrive on patterns. These patterns are great when we need to be on time for work or appointments, but tend to get us nutritionally stuck when we continue to eat the same old things. A raw foods diet doesn’t have to be “all or nothing”. I have had great success in making a couple of simple changes that make sense for me.

The first change I made was implementing “Green Smoothies” 2 to 3 days a week for breakfast. If I were still hungry I would also eat the raw sunflower and pumpkin seed cereal (see recipe below). For lunch I would have a raw salad and then dinner would be cooked. For me a slow introduction to eating raw works. I paid attention to signs and symptom changes in my body and adjusted the raw eating accordingly.

Soaking Grains & Nuts

The second change I made was soaking grains and nuts. There is a good section on soaking grains on the website; and also on

Grains and nuts contain enzyme inhibitors. Grains also contain phytic acid. Enzyme inhibitors prevent proper digestion to take place. Phytic acid, which is in the bran of the grain binds phosphorous and blocks absorption of some nutrients like calcium, magnesium, iron and zinc. Soaking grains breaks down enzyme inhibitors and phytic acid so they are no longer harmful. As grains soak their vitamin content increase especially the B vitamins. Soaking nuts also breaks down enzyme inhibitors activating their full nutritional benefits and aiding in better digestion.

This is one cold cereal you need not worry about wilting before finishing.

Raw Sunflower Cereal

1/8 cup raw pumpkin seeds, soaked

1/8 cup raw sunflower seeds, soaked

1/8 cup raw buckwheat groats or oat flakes, soaked

pinch of stevia or sweetener of choice

1 Tbsp. oat bran, soaked (optional)

1 Tbsp. coconut

cover with nut milk of choice

In a small bowl, combine seeds, groats, sweetener, oat bran, and coconut. Cover with nut milk. Chew slowly and enjoy.

I have tried several different versions of the above raw cereal. I’ve used soaked spelt berries, instead of the groats, eliminated the oat bran and added soaked oat flakes. Also adding a heaping teaspoon of raw nut butter or/ and raw nuts will increase the protein. The addition of your favorite fruit is also an option.

There is an excellent chart for soaking grains and nuts in the Rainbow Green Live-Food Cuisine Book by Gabriel Cousens, M.D. I soak my pumpkin seeds, sunflower seeds, thick oat meal, buckwheat groats, and oat bran at least overnight. I drain the water off in the morning. I dehydrate the seeds at 116˚ to dry them or they can be spread out on a cutting board and left to air dry.

by Zeba Due


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