Traditional cultures took great care to ‘deal with’ their legumes and grains with a long soaking before cooking. Soaking has been practiced by our ancestors in nearly every culture, from what I can find, around the world that has had beans and grains as the basis of their survival.
We Americans eat a lot of processed bread, pastries, crackers, corn chips, oatmeal, and buns. All these grains and beans contain enzyme inhibitors and toxins (ex. phytates, tannins, goitrogens) not meant for us to consume that way. The inhibitors and toxins are what allow whole grains and beans (actually they are seeds) to remain dormant and stored for long periods of time.
The enzyme inhibitors (which can be toxic to us) can be minimized, or eliminated, in as little 8-24 hours. We can achieve this by soaking grain and beans in warm water with an acid (ex. yogurt, whey, lemon juice~ See below). This simple step mimics God’s own germination process in the soil, causing the seed to think it’s time to sprout and activate its enzymes.
When we consume properly soaked grains and beans, their enzymes increase the availability of many vitamins to our bodies and allow more nutrients to be readily absorbed.
I love Mexican food but have learned to avoid Mexican restaurants for this reason. They don’t soak their beans before cooking them! Those ‘anti-nutrients’ such as phytic acid and enzyme inhibitors are going to be in your gut causing gas and whatever other digestive issues happen when you eat something that isn’t particularly digestible. Pretty much defeats the purpose of trying to eat healthy!
Downside of Not Soaking Grains and Beans
When consumed on a regular basis, un-soaked and un-germinated grains and beans can irritate the digestive tract – potentially leading to a variety of health conditions including:
• Food intolerances
• Allergies
• Gluten insensitivity
• Impaired Immune function
• Irritable Bowel Syndrome (IBS)
• Leaky gut syndrome
• Decaying teeth
• Osteoporosis
• Chronic Inflammation
• Insulin resistance
• Blocked absorption of minerals like calcium, iron, magnesium, and zinc
• Blocked protein absorption. This not only applies to the minerals and protein in the food that contains the phytic acid, but also the food you eat with it!
Reading Sally Fallon-Morell’s book, Nourishing Traditions,
Our daughter used to ferment and make our breads. Now that she is married and far away in the PNW, since I am not a baker, we resort to buying sprouted bread. The go-to sliced bread of choice for us is the Ezekiel 4:9 family of organic (no GMOs) sprouted grain breads by Food For Life. Trader Joe’s also has their own sprouted grain bread that is essentially the same, but read the ingredients.
Both are delicious and great for impromptu sandwiches and cheese toasties, but, of course, are not gluten-free.
Ancient, Traditional Old Ways Being Lost
Soaking grains, fermentation (here and here), making herbal remedies (here and here), bone broth, and preserving foods are part of the ancient and sustainable old ways we don’t want to lose, but we are losing them.
Soaking Chart
Chances are if you are taking charge of your health you already know all about soaking, but for those who are new to it, below is a helpful little chart.
The acid medium (vinegar or whey) helps to neutralize the enzyme inhibitors (phytates), making beans and grains more digestible and nutrient-dense. Soaking them in water makes them swell and begin the slow process of sprouting which makes the nutrients available.
This chart is for approximate amounts (remember wet beans will swell 2, sometimes 3 times their dry size!
* due to low phytate counts, soaking is recommended but not necessary
** paradoxically, smaller beans need more soak time (source)
What you will need:
• a glass or stainless bowl 3-4 times the size of the dry beans to allow for swelling
• the acidic medium ( either apple cider vinegar, whey, kefir, plain yogurt or lemon juice) helps to neutralize the enzyme inhibitors (phytates)
• the time in the chart above corresponding to the bean or grain you have
Directions:
• Place your beans or grains into the bowl, keeping in mind the swelling that will occur and cover with several inches of good water.
• Add the acidic medium. I use whey or organic apple cider vinegar. If you have an intolerance to lactose, use lemon juice or vinegar instead.
• Soak for the allotted time according to the chart.
• Finally, rinse your beans or grains well once the time is up.
For the tiny grains like teff and amaranth, you will need a cheesecloth lining a sieve. For some you can just rinse several time well in the soaking bowl, holding the beans or grains back with your hand as you pour the acidic water off.
Note on beans: Sometimes bubble scum will form on soaking beans; that is the gas formed in our gut when we consume them un-soaked and why people resort to artificial means such as Beano to decrease abdominal gas and bloating.
Just drain and rinse the beans until all the scum is washed away. You can soak a large pot of beans and then slowly cook them.
Later after cooling, I’ve frozen them for easy, quick meals when beans are required like homemade chili.
Saves time for you and discomfort for your family.
Before Cooking
Before cooking, discard the acidic soaking water and use fresh.
Your plants or garden will appreciate the soaking water.
The general principal ~ long slow soaking and long slow cooking is best for beans.
Examples from my kitchen of soaking:
I keep several 3 gallon glass jars of dry beans within handy reach and also store our coconut oil in one.
It is a part of my food storage system. They will keep for many years if kept must be kept cool and dry. This crock is dedicated to mixed soup beans.
Red quinoa (pronounced keen-wah) finished soaking after ~18 hours (below, left).
You can see and feel the phytic acid poured off in the soaking water.
The kidney beans (right) have swollen up almost 3 times their size and absorbed all the water.
I needed a bigger pan or less beans to soak them properly. They must be completely covered with water for the proper length of time…
Yellow split peas…
Mixed soup beans soaking…they are so pretty on the counter and remind me that I am a steward of all we have been given to use it wisely.
Pintos make the best rustic chili with polenta in the world! (I just make it up slightly different each time, so no specific recipe.)
Rough recipe: It is just ground beef with sauteed, caramelized onions; a bag of my frozen summer tomatoes (cooked down); pre-cooked pintos; several cups of organic corn and left over wild rice. Add lots of your favorite spices and Himalayan sea salt! I added 1/2 package of Trader Joe’s organic corn polenta (found in a tube).
Say “Bye bye” to phytic acid; you can also say “Bye bye” to the old digestive aid from the grocery called Bean-o!
You won’t be needing it ever again!
“Phytic acid not only grabs on to or chelates important minerals, but also inhibits enzymes that we need to digest our food, including pepsin needed for the breakdown of proteins in the stomach, and amylase needed for the breakdown of starch into sugar. Trypsin, needed for protein digestion in the small intestine, is also inhibited by phytates.” ~Dr. Ramiel Nagel (source)
****For the Full Spike Protein Protocol to protect from transmission from the “V” and to help those who took the “V”, go here.
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Deanna
Thank you for this helpful post about sprouted grains and soaking!
I have heard a lot about this but haven’t taken the time to read up on it. I have a question; after soaking your brown rice, do you cook it for its normal cook time?
We are trying to implement many changes in our eating. Many have been made but we have a long way to go!
Thanks again!
Laura Lane of Harvest Lane Cottage
Hello!
This was a terrific post. I learned so much about why to soak and how. Could you please share your recipe for sprouted bread? My husband would really like to try it and I would, too.
Thanks so much!
Do drop in.
Laura
Jacqueline
Hi, Laura 🙂 Good morning!
Thank you for your kind words. We have not ever made a truly sprouted bread. It is one of the last frontiers for me~ Hah!…and I’m searching for a recipe I think I might be able to do. But if you read the reply to Angie, it will tell you what we do do that is close. I will also give you a recipe for a wonderful soaked breakfast bread that we make variations of often: https://deeprootsathome.com/rebeccas-berry-oat-breakfast-bread-soaked/
It is beautiful and so very tasty and a good start for the day (Gluten -free, as well.)
I’ll stop in toady :0
Naomi@WhatJoyIsMine
Jacqueline…thank you for a wonderful and informative post. I’ve had to change our approach to beans even to the point that we eat bolita beans in place of pinto beans. And we’ve tried the Ezekiel bread but it didn’t go over too well with the children. Tee hee! May have to try again. :o)
Jacqueline
Do try it again, Naomi! Make cheese toasties of slices with your favorite cheese on top (open faced so it can melt) in a hot oven of 375-400 just until it is slightly bubbling. It is so good and is quick.you can top it with roast beef and sauted red peppers, too, for a fancy hot open faced sandwich. I’m glad the post has helped. Blessings to you today, sweet friend!
Gretchen
This was something I was interested in but hadn’t really taken the time to look into the process all that closely. If it is this simple why did it seem so mysterious?! 😉 Thanks for the chart!
Gretchen 🙂
Jacqueline
Good question, Gretchen,
I think we’ve just gradually gotten away from the old ways and now few really do or know how to do it…It’s been a slow process for me over the years to find articles that really explained it …I hope that it will help you like it has helped our family and many others!! Blessings!
Angie
Thank you so much for posting this 🙂 I’m curious about the cooking time on rice as well. I’m also interested in the bread recipe if you would decide to share!
God Bless and may you have a wonderful week 🙂
Jacqueline
Hi, Angie! We just cook the rice the same way as we did before soaking. It is covered with about an inch of water, but I always add broth (the firm, but jiggly stuff of bone stock)about a half-3/4 cup. If we are sick, I add much more. I cover with a lid (at a tilt so some steam can escape), give
it a good stir, and let it cook until it is fluffed up and the liquid is absorbed. I don’t stir at all after that, but instead just lift up one edge of the mass to make sure it has no more liquid and is not burning. I must usually turn the temp way, way down or off and let it finish steaming for perfect rice.
My daughter is our bread maker. It is an artisan soaked and fermented, but not sprouted since it is not out of wheat berries, but flour. We use organic (no-GMOs) whole wheat King Arthur flour from a source that is constantly moving off the shelf and then refrigerate the rest. We are not at this time grinding our own, and know that is best, but we are only 2 girls and we’ve had to set priorities of what is important to us. In a perfect world, we would grind our own 🙂
The key to perfect artisan bread is found in the book: http://www.amazon.com/Healthy-Bread-Five-Minutes-Day/dp/0312545525
~it includes gluten free recipes, but to learn how you need to start with the first recipes andwork up. There is a definite technique to making beautiful and healthful breads the old way! Not hard at all, but a process of learning in steps 🙂
We are thrilled to have found it, and it is indeed healthy and quick because of how you make and ferment the dough ahead of time and then take off only what you want to bake a bit at a time! Hope that helps, dearie!
Carole
Just to let you know that your link to Food on Friday: Berries and Currants was featured in my Need Some Inspiration? Series today. Happy New Year!
Ps I have signed up to follow your blog by Google Reader. A follow back to Carole’s Chatter would be wonderful – or have you already followed? Cheers
Ps If you would like email reminders of future Food on Fridays, just pop by and comment and include your email – I won’t publish it – and the reminder will be by bcc so it will remain private
Roxy
Hello,I want to thank you for taking the time to eduacate a lost and important part of cooking grains and beans. Now I have done this with the beans but did not know about adding the lemon or apple cider vinegar. Thanks and have a blessed week.
Roxy
Sandra
Am I understanding the soaking chart correctly? It does not list an acidic ingredient for soaking beans or peas. Does this mean we use ONLY warm water? Thank you for the great information.
Jacqueline
Hi, Sandra,
Yes, that’s right~ it does say warm water, but you know what? I usually add some acid anyway 😉 Hope that helps! Oops! I see I did not add the source of the chart, and so I now have! Thanks, friend!
Lisa
I appreciate that you shared a table with the different lengths of soaking times. Working on digestion this year, so this will be invaluable — thanks. 🙂 ~Lisa
Freda
Hi, Jacqueline!
I found your site through The Willing Cook post about using dried beans.
That’s wonderful that you’re investing in others’ lives through your writing! I like the title of your blog.
This post is so helpful! Thank you for putting it together. So many of our problems are likely connected to absorbing nutrients…. my husband and I have seen great improvements in our health after we took a closer look at our diet and made some changes. I think I need more patience in soaking times! I had only been soaking various legumes for 8-12 hours.
Blessings,
Freda
annie
Can beans etc, be frozen after soaking? Thanks.
Jacqueline
Hi, Annie~ Hope this helps you, dearie,
http://www.foodonthetable.com/discussion/288-once-you-soak-beans-can-you-freeze-half-to-cook-later-also-do-you-have-to-cook-them-after-presoak-to-use-in-a-salad
Here is where I found this comment (and I agree):
Chef Heather (Food on the Table)
@Elizabeth~ Hi this is Chef Heather from Food on the Table. Dried beans that have been soaked and drained CAN be frozen and cooked later. The presoaked beans will keep frozen for 2 to 3 months if stored properly. It is important to note that after freezing the presoaked beans some of the beans may break open depending on how old the beans are when frozen. Also if using the ‘quick soak’ method (where you boil the beans for a few minutes and then turn off the heat and let the beans sit in the hot water for one hour) be sure and let the beans cool completely to room temperature before placing in the freezer.
monica turner
I am wondering about seeds(flaxseeds, sunflower seeds) do the same rules apply? When you soak flaxseed, they get gooey. Whattayado? Thank you!
Jacqueline
Monica, I am getting ready for 4 days of chaos here doing hospitality, so I can’t give a long answer. These little seeds also contain phytic acid. I would do some research and read about them. I haven’t yet tackled that one , so I’d love to know what you find 🙂 Thanks for stopping by. Sorry I can’t help you more!
Shawn
I soak a quart jar of them in 1 tablespoon of mineral salt for 24 hours, shaking 3-4 times throughout. Then rinse thoroughly.
Jacqueline
Shawn, I like the addition of salt, but hate to waste my precious salt stores in this stage unless I know why to use it. Do you have
something definitively that support it? Thanks in advance. I always love to learn!
Blessings,
Jacque
Shawn
Hey, I’m with you about saving the salt but I just assumed it was the protocol for seeds as well after my friend told me how to do it with nuts.
So are you saying just purified water is enough to get rid of the physic acid?
Jacqueline
Hi, Shawn,
We can achieve this by soaking grain and beans in warm water with an acid (ex. yogurt, whey, lemon juice~ See below). This simple step mimics God’s own germination process in the soil, causing the seed to think it’s time to sprout and activate its enzymes.
Just water alone really doesn’t unlock the cell walls enough to pull out the phytic acid.
You will see in the charts how much acid to add. It’s a very small amount.
Hope that helps,
Blessings,
~Jacque
Renee
Thank you for this post! I’ve just started the journey not too long ago, of learning about “traditional eating.” The visual aides help so much. I look forward to the day of getting “Nourishing Traditions,” to really learn more.
Jacqueline
Renee,
May your journey into healthier living be a rewarding one. I am still learning and refining, gaining understanding and throwing out faddish ideas I bought into too easily. We are indeed taking dominion as homemakers when we search and investigate and implement for our families for greater well-being. God bless you and yours 🙂
Lynn
You say that beans need to be soaked in *warm* water. However, over the course of 12 hours, the water will get cold. Does that mean we need to keep re-adding warm water to it?
Jacqueline
Lynn, No, it just starts the releasing of the skin/hull from the bean and allows more phytic acid to be released in the soak. Hope that helps 🙂
Jo S.
So, as I read this, some of the beans don’t need the Vinegar, Just the warm water. Just want to be sure. Thanks for all the info 🙂
Jacqueline
Jo,
I also think that is what they are saying. I have been slack in using vinegar, but need to add that back to my soaking regimen. Hope that helps 🙂
Tammy May
Hi Jackie,
I am so enjoying reading your blog. Since I’m a new reader I like going back and reading older posts too.
This post about soaking beans was a good reminder that it may be time for me to cook beans again. Over a year ago I learned that I am gluten-sensitive, but also know that plenty of other foods cause me tummy distress and beans are one of those. I’ve been soaking nuts for some time now which helps but still take it easy with them. Also, tried soaking grains for bread and not cereals. I don’t eat the grains but do prepare them for the children. So now I’m gonna try beans again too. Your soaking chart is very helpful.
Isn’t it interesting that we often go back to the way foods were prepared so many years ago? My mom prepared some kind of bean at least once a week while I was growing up and they were always soaked overnight. I don’t recall that she added vinegar but may have. She rarely bought canned beans either. That would have cost more.
I also have lots of whey from making yogurt and kefir to experiment with lacto-fermented foods so I’ll just add that to the bean soaks.
Blessings to you.
Tammy
Jacqueline
Oh, welcome, Tammy May 🙂 I am so glad we connected! I hope this is a real help to you, new friend! God bless you mightily!
Gigi
The more I hang out here at your blog, the more I’m loving it!!! 🙂 I’ve heard of that book, really need to read it some time. I always soak my beans, mostly in order to cook them. I grew up in Brazil where we ate rice and beans daily, and beans were made in pressure cooker, so no soaking was done. I’m a little intimidated of pressure cookers, so I choose the soaking method.
But now I have a better reason to do it!
One thing I’ve heard is that sprouted beans are even better, but I’ve tried to sprout my beans or chick peas, and after a week, all I had was a very stinky grain! Even though I changed water daily and rinsed, for whatever reason, it started to smell really bad and never sprouted!
I never used the vinegar in the water…may try that. But how long does it take to sprout beans? May try soaking some later today.
Jacqueline
Hi, Gigi 🙂
I never sprout to the place where there is just a tip of the new sprout showing. It usually is not much more than 2 or 2 1/2 days. Also, there are some beans that more readily sprout such as mung beans. You are right that sprouting releases so much more of the enzymes which are allowing the seed to quickly grow. It is fun to learn all this…a bit of a chemistry lab 🙂 Blessings~
Leigh Anne
Hi Jacqueline,
Thanks for this post. I have been reading Sally’s book and just recently picked up the book, Wild Fermentation by Sandor Elix. I made my first batch of kimchi last week. Have you ever made kimchi? Just curious on your thoughts on kimchi. I originally posted here because I wanted to see if you had a recipe to go along with the picture of the lentil dish above? It looks delicious!
I’ve posted one other time and I just want to thank you again for your words of wisdom. I struggle as a christian woman and a new mom not being able to connect with other christians on this important topic of our diet. There are very few that I feel safe discussing it with. Thank you for being a place where I feel understood. Much thanks and love, Leigh Anne
Donna Carlin
I just found your site and I’m really enjoying the blogs. My question: Why do you say to soak the beans, etc. in glass bowls? I only have stainless steel pots and ceramic mixing bowls to use and would rather not have to buy more. Thanks for your help!
Jacqueline
I have heard, but b/c of time have not been able to research much, that soaking in stainless can lead to increases in nickle in our systems and that could become toxic or an allergen. This little forum is VERY interesting, but I’ll never know for sure..: http://chowhound.chow.com/topics/576519
Michelle Tebbe
Thanks for your website and your willingness to “mentor” us younger sisters in Christ! This post has helped me as we are adjusting to life in Indonesia – glad to be using mostly natural things for cooking (although we can’t find anything like quinoa or millet yet, unfortunately!), including a WHOLE chicken (I had to ask the butcher to NOT cut off the feet…she was curious that a white woman would have a use for them! But that’s some GREAT bone broth, and no need to search far and wide for chicken feet, as in America!). I’ve had a week “on my own” in my new kitchen (after 3 weeks of wonderful -but NOT nutrient-dense – cooking by our house helper). We already notice a difference as my sourdough starter took off, my kefir is fermenting, and our beans are being soaked. The red and black rice here is incredible, too, but they all seem to think it is for “diabetics” not normal people. Anyway, as I learn more of the language, I hope to train my helper to use my whole wheat sourdough instead of white flour in cooking, as well as soaking rice, beans, etc. I’m sure it will be a fun challenge! Anyway, thanks for this helpful site! Blessings, Michelle
Jacqueline
Oh, what an adventure you must be on in Indonesia 🙂 Our son was in Malaysia for 9 weeks learning the culture and tent-making. I am sure the Lord will help your house helper to have a cheerful and willing spirit to learn new and healthier ways. I’m glad the post could bless and illuminate! God bless you richly, friend Michelle~
Sharon
I am reading about the importance of soaking grains and beans and using whey in the soaking process. I recently started making my own Kéfir and now soft Kéfir cheese. I am coming up with an abundance of whey. Can I soak the beans and grains with more than a couple of T. of whey? How about 1/2 cup or 1 cup? Thank you.
Jacqueline
Well, Sharon,
I have not done it, and that is a great question. First, I would encourage you to do a small test and see what the result is. And then I would google ‘ how to use extra whey’. I found this: http://www.theprairiehomestead.com/2011/06/16-ways-to-use-your-whey.html There are also other sites, but this is an great start and she uses it to soak grains and beans! I hope that helps 🙂
Have a blessed day!!
saurab
i am undergraduate student .i just started cooking some months ago since far from home. i love to eat boiled chickpeas at breakfast but i am confused whether the bad smell (which i think after reading your article,must be the gas after soaking for soaking for some hours) is because chickpeas got spoilt after soaking for long time (may be for 7-8 hours) or because of gas?
Jacqueline
Hi, Saurab 🙂 I am glad to try and answer your question. Soaking them for 7-8 hours will not cause them to spoil. The smell may well be from the acids being broken down, but I cannot be sire as I am not there to see them. I hope that helps.
Jacqueline
Hello, Saurab!
I think the smell may just be from the soaking and the acids you are pulling out. 7-8 hours should not cause spoilage in any way. I wish I could see and smell them to tell you what I think it is.
saurab
And after boiling soaked chickpeas ,in how much hours will it not get spoilt and can be eaten since it is summer and i dont have refrigerator. AND I LOVED YOUR ARTICLE AND WOULD BE GREATFUL IF U COULD ANSWER MY QUERIES. THANKYOU 🙂
Jacqueline
As with almost any food, I think once they are boiled, they will probably not keep any longer than un-soaked, un-refrigerated chick peas. Maybe try soaking only what you can eat in one meal (perhaps soak overnight). That is what I do with our morning oatmeal. It would mean you would just soak the smaller amount of chick peas you would eat in one meal. Then you would not have to worry about refrigeration. Let em know if you have any more questions.
Blessings!
Travis
Jacqueline,
I’ve read up a little on phytic acid in grains, legumes, nuts, seeds, and tubers. I’ve read that soaking with whey is really beneficial for removing the phytic acid. However I read that the most beneficial of all the soaking procedures is to use a temperature of about 140 degrees combined with salt, Apple Cider Vinegar, and sprouted flour such as Rye or Buckwheat. These contain high amounts of phytase which are excellent in breaking down phytic acid. What’s your opinion on incorporating all the above? Also, do you know the efficacy of using digestive enzymes or eating probiotic rich foods such as sauerkraut, kimchi, etc on breaking down phytic acid in your gut? Do you have a study or access to a study that shows the phytic acid amounts of many various grains, legumes, nuts and seeds?
Thanks,
Travis
Jacqueline
Travis,
Yes, it sounds like a great idea. If salt and Apple Cider Vinegar contain phytase, it would be helpful. I have used warmth and salt before. We eat a Lot of kimchi and sauerkraut! I have not come across a study like you refer to. Thanks for your great information!
Bony
what about Parboiled rice ……….. ???
Jacqueline
Hmmm…good question. I need to research that. Unless it is soaked (though rice need less soaking time than most grains), pre-cooking will not remove the remaining p.a. I know grains in foods at a deli (chickpeas, lentils, rice, wheatberries, bulgar wheat, etc) haven’t been soaked either. Insightful thought, Bony!
Tiffany
Thank you for all your valuable information! I’ve seen a few articles about phytic acid in corn and how difficult it is to remove, but no direction. Have any input?
Jacqueline
Hi, Tiffany,
I did not know that about corn, so found this article fascinating. Not a good situation, it seems~
Blessings!
Kelly Spiro
Terrific information, I know this will greatly help my family’s health. Thank you1
Jacqueline
You are welcome, Kelly! So good to see your name here….it made me *smile* really big! 😀
Kelly Spiro
Bless you Jacque! Glad to be on here………..I have started to seek out and purchase some different grains in our quest for healthy eating. Would you suggest soaking grains such as amaranth, spelt, kamut, etc? I have purchased some of these and getting ready to start experimenting. 😀 Thanks so much my friend!
Kelly
Jacqueline
Oh, yes, I believe they all need soaked, Kelly. Quinoa is the grain that needs the longest soaking…some say over 18 – 24 hours, I believe.
I will pray that God will give us all wisdom, especially spiritual wisdom to live as we ought for His glory 😀
Hugs!!
Dean Steeves
Dies anyone know whether ‘Chana Dal” bean contains Phytic Acid?
Thanks,
Dean
Jacqueline
Dean Steeves,
I am not familiar with that particular bean but I am sure it would as all beans do. I googles them and found this…I’d treat them like a lentil, but I am not an expert, friend. I would soak them before use…7 hours is the instruction for lentils. I hope that helps!
Shawn
Thank you for all your great information and resources!
I heard from a Weston A. Price leader to use a pinch of soda to soak kidney shaped beans and acid for all others. Have you heard this?
Jacqueline
Shawn, I have heard that, too, but acidulation is currently all I do and have been really happy with the outcome.
And I have heard that adding baking soda can remove B vitamins (incl thiamin), but I cannot find hard evidence of that.
It seems there is a lot of different and even conflicting information on this.
Sending peace,
Jacque