Ancestral Eating on a Budget Part 3

Fermentation and sprouting of grains, nuts and pulses.

Why would we bother sprouting foods? All seeds develop a protective coating that is high in phytic acid to inhibit spontaneous sprouting or germination. Phytic acid is an antinutrient. When we soak it, it deactivates the coating and allows germination to procede.

What foods require this? Grains, dried beans and peas (pulses/legumes), nuts and most seeds all do. Pulses, nuts and seeds have varying soaking time dependent on size (usually). Discard the water then cook pulses in fresh water for the time needed for that particular type.
🌱Tip: split red lentils often sprout overnight when soaking in a bowl of water. Rinse then cook for around 20 minutes in fresh water then add to your spag bol to add more protein. We know how much enough mince to feed a family costs now.

Fermentation is another way to deactivate the phytic acid in grains. This creates sourdough bread and, kvass with dosa being a ferment from lentils and tempeh, miso, tamari and natto being from soy bean curd. Before the days of instant yeast, sourdough was the only way to make bread that rose and it was a slow fermentation. There are some bakers who make amazing sourdough bread and in some main centres sourdough bread is available on supermarket shelves (check there is no yeast in the ingredients). Sometimes you will find it at your local farmer's market. 🍞🥐🥨

Budget friendly ideas:
🍞Sourdough is simple to make at home and rewarding. I find the process therapeutic. Ask your friend for a starter to get the ball rolling, then feed it to keep it active.
🍞Buy flour in bulk, preferably folic acid free (that's a discussion for another day) and ideally NZ produced.
🍞Look for sourdough recipe books in your library or online, go to a class or ask a friend to teach you how to make it.
🍞Use the starter to make your own pizza bases and a lot more.
🍞I have made the best ever gluten free sourdough bread. It can be done for a fraction of the price of decent commercial gluten free bread. Pictured below.

Homemade gluten free sourdough bread