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Phytic acid and mineral absorption

Nature provides some cheap and simple ways to increase the minerals you are absorbing. Grains, legumes, nuts, and seeds contain a mineral inhibitor called phytic acid which can be reduced if you prepare your food intentionally. Soaking, fermenting, and sprouting are some of the most effective techniques.

In the case of beans, many of us soak them anyway before cooking. But you can learn more about the optimum water temperature and soaking time for beans on the article about beans and phytic acid.

For breakfast porridges like oatmeal, you can soak them in advance, quicken the cooking time, and increase the minerals you will benefit from. Read more about grains and phytic acid.

For a more general overview, read an excerpt from Rebuild from Depression on phytic acid. (Scroll down to "Phytic acid and mineral loss.")

And if you still want more, I have an ecourse on phytic acid in food. The opt in box on this page has been out of commission (which may be why I've had about 100 people view it in March with no people signing up.) It should be working now. If it's not, give me a holler. Thanks to Amylee for the heads-up.

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Comments (6)

I have been buying almond milk...so this article really got my attention. My question is, can I use ground almonds, soak this overnight and then continue to process into almond milk? Does it matter whether they are 'whole' or 'ground' at all?

It is difficult in my area to get almonds with the skin on - which I would prefer over the skin-less or ground almonds.

Thanks!

Patricia,

Soaking ground almonds would be better than whole almonds. I've never made almond milk before though so I am not sure about going from a soaked nut to milk. I guess you add liquid anyway, right? So you just wouldn't add as much

Amanda

Thanks! I can get ground almonds from the local baker. :>)

I will be making the milk myself again since surely the manufacturers are not soaking the almonds first.

If I remember correctly, the ratio was by volume 1 part almonds to 3-4 parts water (less water produces a creamier product). Then use blender until very smooth. Strain through a few layers of cheesecloth, squeezing very well.

Keeps several days in the refrigerator and can be flavoured if you like with honey or maple syrup. I prefer it as is.

And I've mixed it half goat's milk and half almond milk.

I've made it before from almonds (with skin) that I toasted. Produces a nuttier, very tasty product.

We have a local drink that is made from 'tiger nuts' or almonds to which grated lemon zest and cinamon is added (something borrowed from the Arab occupation here). It is a summer drink that can be sweetened.

The pulp is wonderful on/in anything, baked goods, on salads. In Spain ground almonds are often used in soups and sauces for braised meats.

It is also wonderful as a skin pack (mix with a little egg) or as a facial/body scrub.

And once upon a time I made an almond based 'mayonaise'. WONderful!

Thanks for posting, Patricia. Those are really great ideas. I have never heard of almond mayonnaise. It sounds fantastic.

Amanda

Almonaise:

I learned about this from a girlfriend 10-12 years ago. Can't locate my notes, but here it is online:
http://recipes.chef2chef.net/recipe-archive/53/284055.shtml

My version did not use 'spike' or whatever but followed are more classic version.

I use a light olive oil (I'll never have canola etc in my house) and a quarter teaspoon or so of dijon mustard.

Frankly, I recall that I never needed as much oil as the original recipe required. This is almost as thick as mayonaise, and I make it with a hand held blender.

Very important is that the ingredients are room temperature.

This is a DELICIOUS recipe and I love it over mayo any day. Far less oil, no egg (not that I care :>)

I really enjoy this over grilled asparagus, in summer salads (no egg - much safer for the buffett). And it is a great base for many other dips, sauces and spreads!

Hope you try it!

I recently found your website and purchased your Reducing Phytic Acid paper. Great paper! I haven't been convinced that the effort was worth it because I couldn't find the details that you provided. Now I'm starting to soak grains and nuts... which leads me to my question.

I soaked a bowl chickpeas and a separate bowl of almonds for 12 hours in my warming drawer which is probably about 115 degrees. Both bowls grew some serious funk on the surface and smelled a lot like sourdough. You should have seen me searching the house for the source of that strange smell! I'm cooking the chickpeas anyways, so I'm not really worried about those. But my plan for the almonds was to dehydrate them. Are they safe? I guess I could bring them to a boil and then dehydrate them. They are pasteurized anyways since that is all I can find here.

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Amanda Rose, Ph.D., is a political scientist and author of "Rebuild from Depression," on the link between nutrient deficiencies and depression. She has been depression-free for over four years, even during the recent pregnancy of her second child. Read her postpartum depression success story.

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From an analysis of over 5,000 foods in the USDA nutrient database, "depression buster foods" are the foods highest in combination of the seven nutrients most commonly associated with depression. Brains need nutrients to be healthy, particularly those nutrients in these foods for depression. The depression buster food list is published in the book "Rebuild from Depression." A subset are displayed here in the depression buster photo album.

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Omega 3 fatty acids are critical for brain health and they are disappearing in the Western diet. You need to consume more Omega 3s and fewer Omega 6s. These photos and descriptions of Omega 3 foods will offer you some guidance. Omega 3 fatty acids are one nutrient that helps fight depression. Read more about the Rebuild philosophy on depression-fighting foods.

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