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A Visual Summary of the Research on Home Kitchen Remedies for Phytic Acid

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A Visual Summary of the Research on Home Kitchen Remedies for Phytic Acid Phytic Acid: A Visual Summary Of The Research On Home Kitchen Remedies For Phytic Acid Amanda Rose, Ph.D. California Hot Springs, CA May 2011 Phytic Acid: A Visual Summary Of The Research On Home Kitchen Remedies For Phytic Acid ISBN 978-1-934712-00-9 Copyright © 2011 by Amanda G. Rose. All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission from the publisher except in the case of brief quotations in reviews or articles. This book contains many details concerning food nutrients. Although great care was taken to ensure the accuracy of the text, all individuals have unique medical needs and should seek advice from a qualified health professional. The book is a resource on food nutrients, not a substitute for medical treatment. The author and the publisher are not engaged in medical treatment and are not providing medical advice to individual readers. The author and the publisher shall not be held liable for any harm or loss purported to arise, directly or indirectly, from any information in the book. Some of the links in this book may be affiliate links and the author may receive a small commission if you purchase from those vendors. This is an additional way you can support the author and the Phytic Acid website. Purple Oak Press P.O. Box 37 California Hot Springs, CA 93207 Phytic Acid: A Visual Summary Of The Research On Home Kitchen Remedies For Phytic Acid 1 INTRODUCTION....................................................................................................................................... 3 WHAT IS PHYTIC ACID? DOES IT MATTER? ................................................................................................ 3 OMNIVORES AND VEGETARIANS ................................................................................................................ 5 GRAINS: MINERAL RICH WITH AN ASTERISK ................................................................................ 7 COOKED CEREAL GRAINS .......................................................................................................................... 7 Cooking the Cereal..................................................................................................................................... 8 MORE GRAIN PRINCIPLES........................................................................................................................... 8 Ground Is Always Better............................................................................................................................. 8 Not All Grains Are Equal......................................................................................................................... 9 Rice....................................................................................................................................................... 11 Corn ..................................................................................................................................................... 12 BAKED BREAD.......................................................................................................................................... 13 White Bread ........................................................................................................................................... 13 “Proofing” Does Remove Phytic Acid........................................................................................................... 14 Fresh Ground Flour................................................................................................................................. 14 Whole Grain Sourdough Bread................................................................................................................... 15 Quick Bread: Zucchini, Banana Bread, And More ........................................................................................ 15 Unleavened Bread - Flatbread .................................................................................................................... 17 Sprouted Bread........................................................................................................................................ 18 Soaked Flour Breads................................................................................................................................19 BREADS: THE BIGGER PICTURE ................................................................................................................ 20 BEANS, LEGUMES, PULSES.................................................................................................................. 21 MY BEAN METHOD .................................................................................................................................. 23 SOYBEANS: AN EXCEPTION...................................................................................................................... 25 NUTS AND SEEDS................................................................................................................................... 26 RECIPES..................................................................................................................................................... 28 SOURDOUGH TIPS..................................................................................................................................... 28 SOURDOUGH STARTERS ............................................................................................................................ 29 Wild Starter ........................................................................................................................................... 29 Cheater’s Starter...................................................................................................................................... 30 SOURDOUGH PANCAKES: YOUR EASY FIRST SOURDOUGH ATTEMPT........................................................ 31 SOURDOUGH CORNBREAD........................................................................................................................ 32 SOURDOUGH WHOLE WHEAT BREAD ...................................................................................................... 33 QUICK BREAD REPLACEMENT RECIPES .................................................................................................... 35 Gingerbread............................................................................................................................................ 35 Banana Bread......................................................................................................................................... 36 Zucchini Bread ........................................................................................................................................ 37 Pumpkin Bread....................................................................................................................................... 38 Applesauce Bread..................................................................................................................................... 39 POLENTA.................................................................................................................................................. 40 PIZZA CRUST ............................................................................................................................................ 41 WORKS CITED.......................................................................................................................................... 42 Phytic Acid: A Visual Summary Of The Research On Home Kitchen Remedies For Phytic Acid 2 Introduction Your kitchen is a miniature food processing plant. What you do in your kitchen may make your food taste exquisite, savory, over-cooked, greasy, or salty. You may boil a carrot to oblivion and lose all of its vitamins to the cooking water. You may cook rice in the same water to reclaim some of the carrot minerals. You can, in fact, change the nutrient profile of your food by what you do to it in your kitchen. What you may not realize is that you can also change how your body interacts with that food. With some simple food preparation techniques, you will be able to increase your body’s absorption of key minerals by 100% (or even much higher). The story in this paper stands as a monument to obsessive detail over one aspect of food preparation. The food preparation techniques I outline here have the potential to increase the nutrients in your family’s diet. However, if you find yourself wondering if a phytic acid remains in your food as you sit to enjoy it, remember that good homemade food deserves to be enjoyed, not analyzed obsessively. The great news is that the techniques I outline will make your food taste even better. They deserve to be savored more than ever. Incorporate some of these tips into your cooking and savor your foods even more. What Is Phytic Acid? Does It Matter? Phytic acid is best known as an “anti- nutrient.” It is found most commonly in grains, legumes, nuts, and seeds. It is a compound bound tightly with the calcium, magnesium, zinc, and iron in your food, all bound together to the bran. They escort each other through your digestive tract, unabsorbed by your body. The leach field on our property must be mineral-rich from all the years of eating high phytic acid food. It is too bad I missed out on some of that magnesium. For a century, food scientists have been concerned about the nutrient-depleting
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