This is a guest post by traditional foods expert and renowned chef Monica Corrado. Monica will be teaching a three-day conference in Colorado this upcoming weekend: July 15th through 17th. The conference will feature a talk about the value of traditional foods coupled with two full days of cooking demonstrations addressing the making of broths and stocks, fermented foods and the proper preparation of grains and legumes. You can register for the conference online for a $50 discount through July 14th, and she’s offering significant discounts for large groups. I wouldn’t miss the conference, so stop by the Nourished Kitchen booth and say “Hi” if you attend. – Jenny
Baked oatmeal, a nourishing alternative to breakfast cereals.
One more time I am going to make the argument/request/plea to serve your children (and yourself) a hot breakfast. No more cold cereal, even organic. “Why?” you ask. The first reason is that boxed cereal is not a food; it is a food product. Don’t be fooled by the words “organic” across the top, boxed organic cereal is not food either. Don’t be fooled by the words “whole grain.” There isn’t a whole grain to be found in boxed cereals. All made into a slurry, all passed through an extruder at high heat and high temperature. (More information about the cereal extrusion process HERE and HERE.) I can’t find anything that looks like a “whole grain” in those boxes. Can you? Is it a wonder that our children have food allergies, blood sugar swings, mood swings, eczema, constipation, diarrhea, gluten intolerance, leaky guts?
Okay, more reasons. Nearly all the cereals have sugar listed as their second or third ingredient. Organic or not, SUGAR is NOT something your child needs. The grains in boxed cereal have not been properly prepared, so they are full of phytic acid and enzyme inhibitors. Phytic acid blocks the absorption of minerals in the small intestine, (minerals all bodies need) and enzyme inhibitors inhibit enzymes which we all need to digest our food. But worst of all, the delicate proteins in grains are damaged by the processing they have to go through in order to become boxed cereals. And damaged proteins equal toxins. And since organic grains are higher in protein than conventional grains, organic cereals are highly toxic. They are so toxic that it would almost be better for you to serve your children “conventional” boxed cereals, full of dyes and high fructose corn syrup, according to Sally Fallon Morell of the Weston A. Price Foundation. You know, like Fruity Pebbles or such. Can you believe it?
So … if you are going to serve your child grains at all (and I strongly suggest that you refrain from serving grains until after all four back molars are in—could be 18 months to 2 years of age) that you serve them SOAKED grains. Start with soaked oats, and be sure to serve them with plenty of healthy fats (butter from grass-fed cows (see sources), coconut butter (see sources) or coconut milk, raw cream or milk, ghee or coconut ghee). I like to add raisins while the oats are cooking to add a little sweetness. Just about a handful per cup of oats.
So here’s the basic recipe for a hearty, easily digested, nutrient-dense hot breakfast for the whole family:
Soaked Oatmeal Porridge
Oat Porridge (or gluten-free amaranth porridge–just cook longer!)
Ingredients:
- 1 cup rolled oats, organic
- 1 cup warm water
- 2 tablespoons whey, plain organic yogurt, cultured organic buttermilk, kefir, lemon juice or apple cider vinegar
Method:
- Mix all together and let sit on the counter 12-24 hours (or more!) (I suggest 24 hours or more for infants and children. Remember, this is a pre-digestion process. The longer the oats stand on the counter before cooking, the less strain on your child’s digestive system.)
- When you are ready to cook the oats, bring an additional cup of water to the boil. Toss the entire oat mixture into the boiling water, and turn the temperature to low. Stir. Add a handful or more of raisins or crispy nuts at this time, as well as a pinch or two of high quality sea salt (one with lots of trace minerals, 50+). Cook 3-5 minutes, or until oats reach desired consistency.
- Again, serve with healthy fats (above). You may also wish to add a bit of organic molasses for minerals or freshly ground flax seed for Omega-3s. (Don’t overdo on the flax seed.)
- Note: make a double batch (just multiply the quantities by two) and cook the whole thing. Store leftovers in the refrigerator. They can store up to a week or 10 days in an airtight container. (They will just become easier to digest over time.) You may easily reconstitute the oats by putting them in a pot and adding boiling water and stirring, heating through. You may also use them to make “oatcakes”, a favorite in my house. The recipe follows.
Oatcakes
Ingredients:
- 1-1 1/2 cups leftover cooked oatmeal
- 1-2 pastured eggs, beaten
Method:
- Beat egg and mix with leftover oatmeal in a medium bowl, until you have a nice batter. Bring cast iron skillet or griddle to medium heat and coat with pastured butter or coconut oil, bacon fat or lard. Spoon into pan by tablespoons. Fry like pancakes. Wait until you see bubbles on the top to flip. Cook about 2-3 minutes each side.
- These make great snacks! Store them in the refrigerator or dry them on a sheet pan in your oven for crispy oatcakes! Serve with yogurt cheese, butter, fermented apple butter, nut butter or coconut butter. Delish! Enjoy!
Hi
Can I just ask, from the list below, do you mean mix all of them together or for example, use either buttermilk or plain yogurt?
tablespoons whey, plain organic yogurt, cultured organic buttermilk, kefir, lemon juice or apple cider vinegar
Yes: whey, yogurt, buttermilk, kefir lemon juice OR apple cider vinegar should work.
This is eye opening!! I have been relying on those “healthy” types of boxed cereal for easy quick breakfasts for us. Just wondering what some other options are. Homemade whole grain pancakes? With syrup or without? I know that is extremely high in sugar. I get 100% maple syrup..not the fake stuff. What are some other ideas for breakfast? Thanks!
I think soaked whole grain pancakes are excellent. I typically serve them with yogurt, and we avoid sweetener where we can.
Excellent post on the boxed cereals! I gave those up, even the really healthy organic ones, after learning about it in Nourishing Traditions. I went off them for one month and tried them again. I spit it right out. There was no way my body wanted it after a month away. The body knows if we give it a chance!
Keep spreading the word!
Great post! For years I would buy organic boxed cereals in the mistaken belief these were a healthy breakfast choice, only to have low energy by mid-morning, filled as they are with sugar. Eggs, sometimes bacon, and soaked grains are now the norm, for myself and my kids. The difference in energy is striking. I will definitely try these recipes, the oatcakes sound delicious!
Great idea for leftover oatmeal. I usually reheat it on the stove the next morning. The oatcakes are a delicious variation. We had them this morning. Thank you!
Great post! I have also given up boxed cereals, as well as almost anything boxed- and I say this as I enjoy my hot breakfast of a pastured egg and potatoes cooked in coconut oil
I do have a question concerning soaked grains. I cannot tolerate any dairy right now, so I would need to soak my grains in either lemon juice or ACV. I have done this, but I cannot stand the taste of the grains when they are soaked in either medium. Can I rinse the grains before I cook them?
What a great way to use leftover oatmeal. I usually just reheat it on the stove. Today, I tried the oatcakes – delicious! Thank you!
Can you speak to “sprouted grains” (ie Ezekiel Bread)? Does eating sprouted grains have the same benefits as soaking?
Mary Claire –
Sprouting helps to mitigate the effects of antinutrients, but it may not be quite as effective as soaking/souring. Ezekial sprouted breads and cereals typically contain soy and sprouting is not enough to effectively manage the antinutrients found in soy. I’d avoid them.
Thanks so much!!!
i am confused reading this because i give my son weet bix and it is a healthy breakfast! its 97% wholegrain wheat and has added folate, calcium, vitamin c etc i also give him porridge with apples and cinnamon and also porridge with blueberries. That baked oats pic above looks like it contains sugar or honey which is a bit contradictory to what the article said about sugar? so while i agree with most of what was posted i dont think it applies to all boxed cereal
Wheatbix is not a healthy breakfast – especially since it is a fortified with synthetic vitamins. Moreover, the whole grain in the cereal hasn’t been properly prepared to minimize the effects of naturally-occurring antinutrients like phytic acid which bind up minerals in the digestive tract, preventing their full absorption.
but if it is so damaging why does it have the heart foundation tick? and why is it recommended by my child health nurse as a good baby food? im genuinely concerned i hope my tone isnt coming across as bitchy i just want to be informed about these things
The Heart Foundation’s recommendations are largely founded on inadequate nutritional research, largely funded by industrial agriculture and food processors. It does not reflect the healthy foods that nourished the good health of babies for thousands of years before the industrialization of our food supply. Your child’s nurse was likely taught the same thing and uses their recommendations.
I recommend you look into the following resources:
Nourishing Our Children: http://nourishingourchildren.com
Feeding Babies (Weston A Price Foundation): http://www.westonaprice.org/childrens-health/318-feeding-babies
thanks for that! i will look into it
Love the baked oatmeal. Tried it and then reheated it all week for breakfast. It is delicious, and also makes a great snack or quick lunch.
But where is the recipe for baked oatmeal?? It looks great.
Here it is. Hands-down, it’s the most popular recipe on the site: http://nourishedkitchen.com/baked-oatmeal/
I agree with the point that the grains aren’t soaked or sprouted before extruding, so not the best. I have read the WAPF page on extrusion, though, and find it to be verging on the ridiculous. The only science they cite is an unpublished (read not peer-reviewed) and flawed study from the sixties on rats. I don’t understand how making a slurry and cooking the grains renders them inedible. When I sprout grains, I then dry them, grind them, add water and cook them into bread. Wouldn’t that cause the same damage to the proteins? I have tried making my own RTE cereals with my dehydrator with mixed results. I do it to avoid unsoaked grains, though, not the extrusion process. Does anyone have any true science to share that supports why extruded products (which would include many pastas and other foods) are toxic?
Christina –
I feel you. I love the Weston A Price Foundation, but take issue with what seems to be shaky science on the issue of extruded cereals (it’s the oft-referenced but unpublished rat study that bothers me) I’ve asked the Monica (who wrote the post for Nourished Kitchen) to respond to your question. For me, I avoid cereals because the grains haven’t been properly prepared through soaking/souring/sprouting. Mostly, though, we do eggs and greens for breakfast.
Hi Christina and Jenny,
Thanks for your comments and questions. As Jenny said, the fact that the grains are not properly prepared is a problem for sure. Making a slurry and cooking grains does not make them inedible. It is the fact that these not prepared correctly grains are subjected to extremely high temperature and high pressure in the extrusion process. High heat and high pressure cause irreversible changes to the protein structure in the grains. This is called denaturing the protein in the grain.
Thank you so much, Monica! I appreciate your quick response.
Thanks Jenny and Monica. I guess that the next step in figuring this out for myself will be to research what effect the denatured proteins have on the body. The main reason we have breakfast cereal around here is the same as another poster further down — to deliver raw milk to my kids’ tummies! I have a hard time, myself, just drinking a glass of milk, so I use cereal as a delivery system for myself as well.
What about adding raw milk to smoothies in the morning? We love using fresh squeezed orange juice, some organic berries, a banana, homemade yogurt, raw milk, a scoop of homemade sour cream, and a scoop of coconut oil.
The rat study is described in the book “Beating the Food Giants” by Paul Stitt (out of print). Paul was/is an ex-food scientist who worked for Quaker and somebody else(? -it’s been a while scince I read it). He came across the study when woring at Quaker, they were testing one of their new products, Craklin Oats or something like that. Of course that study was never published. It may have been reproduced somewhere down the line. And, as someone else stated, it not the slurry, its the extrusion process that is bad.
Have you ever tried the oatmeal cakes with leftover millet, buckwheat or quinoa instead? Trying to figure out ways to get other grains in my little boy! Thanks
I’ve made cakes/patties out of quinoa before. It works well and is a great way to use up leftovers from dinner the night before. I like them on their own or as a substitute for the patty on a hamburger.
@ Christi: Are you saying that rather than use a beef patti, you use an oatmeal patti for a hamburger?
Or are you referring to using the oatmeal patti as a replacement for the bun?
if I soak the oatmeal in a dairy product like Kefir and leave it on the counter for 24 hours or longer, won’t the dairy spoil?
Not at all! But it’s a good question. The dairy is fermented and will continue to ferment at room temperature, the beneficial bacteria proliferate and outcompete potential contamination by bacteria that would cause spoilage.
What if it were conventional pasteurized kefir that you can buy at grocery stores. That would be different, yes?
I don’t know would be my honest answer. I have left storebought organic yogurt out for two to three days and eaten it, though.
Probably shouldn’t have, but I didn’t get sick. How’s that for a vote of confidence?
I’ve heard that when soaking oats, you have to add about 10% flour to the mixture because the oats don’t have enough phytate to break down the phytic acid, so that’s how I’ve been soaking my oatmeal. It makes it super thick, which i’m not a huge fan of, but figure it’s healthier. Does anyone have any information on this? Thanks!
The oatcakes are a great idea! I’ll be making those once it’s oatmeal season comes around.
Hi Neveen –
It’s true that oats have a low level of phytase – the enzyme needed to break down phytase. I recommend that, instead of adding flour, you try adding flaked rye or cracked rye berries. If you’re avoiding gluten, try adding buckwheat, both of which have a high level of phytase. The results will be more pleasing than using flour – which can get gummy/pasty in a porridge.
Thank you so much for that! I’ve been looking for something to replace flour. It gets extremely gummy and incredibly heavy in my stomach. I have a hot buckwheat cereal that I will use instead of rolled oats. Would it work to add that to the oats?
That should work beautifully!
So now that you teased with the baked oatmeal picture, do you have a recipe to share?
I’ve seen many such recipes, but all quite heavy on the sweetener.
Thanks,
Megan
Here it is: http://nourishedkitchen.com/baked-oatmeal/ It’s my Dad’s favorite.
great post! we made the switch from cereal breakfasts to hot breakfasts (pastured eggs, bacon, fruit, yogurt, and occasionally soaked oatmeal) earlier this year and haven’t looked back. walking down the cereal aisle is ironic to me now….knowing that i ingested that each morning for so long is kind of mind-boggling. no wonder i had a hard time making it through the day without getting sleepy!
i think your point about not serving babies grains or sugars is SO VERY important to talk about, especially as rice cereal is usually one of the first things babies eat because it’s considered “normal.” it makes me think of all of those little puffs and whatnot that baby food companies sell and how they’re full of highly-processed grains, sugar, and the like, yet advertised as good for babies. it’s good to spread the word that this isn’t what babies should be eating!
I live in Sydney and love your regular updates, thank you! Quick question, I have been giving my 8 month old girl the Holle organic baby porridge in the morning, either the 3-grain or millet which is already ground and you just add to hot water etc. Would you say this has gone through the same process as regular boxed cereals? I sometimes give her brown rice in the evening but have soaked in water/ACV for 7hrs so assuming this is ok. Would appreciate your advice and any tips anyone has. Thanks in advance!
I wouldn’t do cereal for someone so young – it can be hard to digest and it’s not very nutrient- dense. You might try looking into the recommendations of the weston a price foundation: http://www.westonaprice.org/childrens-health/318-feeding-babies. You might also try looking into nourishing our children: http://nourishingourchildren.org.
I practiced baby-led weaning with my son:http://nourishedkitchen.com/baby-led-weaning/
Wonderful post! I have been enjoying your site for a couple of months now and have been learning a lot! Thank you for sharing your knowledge!
I have 2 questions about Irish Steel Cut Oats. I’ve been using them because I thought they were healthier than rolled oats. Do you know if this is true? And, do they need to be soaked?
Thank you!!
Hi Anita –
I’m glad you commented! Irish steel cut oats are *better* than rolled oats. Rolled oats have typically been steamed open and rolled out, steel cut oats are just finely chopped. I prefer them to rolled. They still need to be soaked – all grains, beans and legumes need a good soaking.
How does using steel cut oats affect the soaking/cooking time? I am not a big fan of the texture of rolled oats.
Steel cut oats cook a little bit longer than rolled, but if you soak them in advance – the cooking time is nominal (8 to 10 minutes, maybe?)
If grains and legumes need soaking to be digestible should we not just avoid them all together?
Many traditional peoples thrived on diets containing grains, beans and legumes that were properly prepared. Legumes can be a good source of nutrients, including folate which is woefully lacking in the modern diet. Both grains and legumes were advocated by Dr. Price who studied the healthy peoples across the globe, including the foods that kept them healthy.
Bacon and eggs or smoothies (or both!) are the most common breakfasts at our house. Sometimes I make sausage gravy (with pastured sausage) and almond flour biscuits. On rare occasions I serve soaked granola, if I’m feeling too lazy to cook (with plain yogurt for those who will eat it). I’m always astounded by the breakfast options when we are away from home because I completely forget that most people revolve around donuts, muffins, and cereals. My daughter doesn’t even know what a “donut” is!
The soaked granola is another great way to have “cereal” easily and which is healthy though.
I think I need to make some more….
Jenny,
Someone asked the question about rinsing the oats after soaking (to remove sour taste). That is the way that I have been doing it. It sounds like from most of the posts that most do not rinse. Does it matter?
I typically rinse mine – I think it improves both the flavor and texture.
Amanda Rose on her blog says that it can actually be better just to soak in hot water rather than a whey, etc. Please see the link for her explanation.
http://www.rebuild-from-depression.com/blog/2011/06/soaking-grains.html
To my knowledge, there is only a single study to support the idea that you should avoid dairy when soaking grains. I will look into it further. That said actually activating phytase is bound to be a good solution whether you come to that through sprouting or complementary soaking.
As simple as this is, i appreciate a back to basics recipe i do weekly that i can read and “ratchet up” my real food quotient! I’ve tried soaking in the past but the texture is tough to adjust to for me. I also love all your suggestions for easy snacks for my 2 year old. Thank you! I love to toss any “extra” dried fruit i have in the cabinet, such as apricots, dates, etc. I always use cinnamon and (for myself and son) pour a touch of real cream over the top to finish it. If i have some older berries, i’ll put those on top as garnish as well. Do you happen to still have the baked steel cut oatmeal recipe around? I looked for it this weekend and it appears it’s gone away?! Thx.
Jenny please explain then all the talk over at Cheeseslave and the likes about how oats are heat treated when we buy them and that soaking them does nothing to improve their nutritional value. I am beyond confused and frustrated by the conflicting information even between NT blogs. They are saying we must get oat groats, flake them and then soak them. Making it an impossible process and yet another gadget needed to buy. (and still can’t get my kitchenaid flour grinder to work!) And, I have not had success yet with sourdough bread and it is too expensive to buy regularly so I have been buying Ezekiel breads to relieve the stress and work load (as I am 38 weeks pregnant). I knew soy was in there but certainly thought sprouting it would make it healthier. Can you really say without a doubt that all of that is true? So much of NT is really based on studies that aren’t so backed up. Sorry for the rant, I love your blog and lean on you for running my kitchen. But I need some clarity here please!
Thanks,
Sarah Dickinson
I’m going to go point by point:
1. I don’t know what’s going on at Cheeseslave – maybe you could send a link and clarify?
2. Most oats (rolled oats) are heat-treated and this deactivates any inherent phytase an enzyme which is needed to break down phytate (the antinutrient). This is why I stick with steel cut, mostly. And I prefer the flavor/texture. We don’t eat much in the way of grains any way.
3. I think people need to *chill out* a bit. Sometimes I think that real foodies go overboard and while the idea of buying whole oat groats is cool, the idea that you’d have to buy an expensive roller is excessive. Why not just eat steel cut? Our ancestors didn’t all have oat rollers, grain grinder, stand mixers, dehydrators, fancy ovens, you know?
4. Most Ezekial breads contain soy – sprouted soy and while sprouting alleviates *some* of the antinutrients in soy, it does very little. Many studies illustrate that soy needs to be sprouted, then soaked, then fermented to rid it of antinutrients. I only eat fermented soy, and only occasionally at that.
Hope that helps, and do follow up with any other questions.
- Jenny
Great, I thought I was doing a good thing by purchasing Ezekial bread. As soon as I think I’ve got something covered I find out I’m all wrong.
Is there a bread that can be purchased? I home make alot and I can not imagine trying to fit in breadmaking. I have no source of freshly baked sourdough.
Have you looked into artisan bread in five minutes a day or the NYT no-knead bread recipe. It’s not a true sourdough, but it’s more or less effects the same goal with regard to mitigating antinutrients.
Marvelous! These breads are great and so very easy. I’ve been wondering if they accomplish the same goal, so this is great news. Another reason to love them!
I buy French Meadow Bakery certified organic European style sourdough rye bread. The ingredients are organic rye flour, spring water, sourdough culture (organic rye flour and spring water), salt. The cheapest I have found it is $3.99 per loaf at My Organic Market (MOM’s). It is in the freezer section. We love it as toast or for sandwiches. My 4 year-old LOVES grilled cheese sandwiches (with raw cheddar, pasture butter, and Applegate Farms ham or turkey) on this bread.
Jenny, if you are recommending steel cut oats, why does the above recipe call for organic rolled oats?
Also, what is FCLO?
@Sarah Dickinson: i hope you get an answer to your questions, because I have the exact same questions. ;-> Except I don’t eat Ezekial bread – blech. It’s gross. I make sourdough.
I don’t read at Cheeseslave anymore for that very reason. Too much conflicting advice and I prefer down to eart Jenny (who is not flying all over the world on vacations and living in SCA paying $41 for 10 pounds of some special flour!!) I could not believe my eyes when I read that a while back and I just decided to follow Jenny and the lady who writes Nourished Living (I think her name is Elizabeth Walling or something similar). I LOVE how these two gals write such common sense stuff. I also follow Sarah Pope at her site (The Healthy Home Economist) – more common sense just like Jenny and Elizabeth.
Also, the lady at Cheeseslave was on some diet which is whole not endorsed by the WAPF. There was an article about it in the most recent edition of Wise Traditions.
thanks for those other blog recommendations. Yes I have noticed some of those other “issues” over at Cheeseslave that don’t really give with me. I think it’s time to change things up, thanks for that.
Also, Sarah, I just want to say that you’re pregnant – and at 38 weeks I’d try to reduce stress whenever and however I could. Don’t worry so much about buying new (expensive!?! gadgets) or flaking your own oats, just eat nice real food – lots of broth and take your FCLO.
Yes thank you Jenny, for the responses. And I am trying to relax, really I am. I don’t want to be one of those overboard mothers, but I do want to do the right thing when I can. It is just hard, I read about the oats issue on Cheeseslave so to not stress, stopped eating oats and chose not to get a flaker and to simplify for my pregnancy bought 6 boxes of Ezekiel cereal for the summer (in bulk so it was cheaper than the store). I feel like I just can’t win! And why would steel-cut oats be prepared without heat compared to rolled? That would be an easy switch if that is really the case. And since the heat hurts the phytase in oats, wouldn’t adding the flour like I had always been be enough phytase added to help things? (or am I getting my definitions confused)
But yes, haven’t been eating a lot of bone broths, but trying to when I can and am taking my FCLO and raw butter, lard and all that.
Thanks for all of your guidance as always. And I hadn’t realized the artisan 5 minute bread recipe was an option in that it prepared the grains. Will check into that…after the baby… 
Thank you, Sarah
I’ll be calling bobs red mill today to see if they steam their oat groats or steel cut oats, I don’t think that’s a regular practice. Rolled oats must be heat treated to be rolled out, steel cut are just oat groats that have been coarsely chôpped. You could definitely continue the practice if complementary soaking – adding flour or rye as I works very well.
Ann Marie from cheeseslave is a good friend of mine and I love her work, but her approach might not work for everyone just as mine might not either. I think the best thing to do is to continue reading, and discovering exactly what works for you.
Thank you for contacting Bobs for all of us! Am interested to hear what they say. And yes, I love all of your work out there in the NT circuit but it gets hard to know what to do when the information conflicts. I appreciate your time spent in answering all of our questions!
Speaking of Bob’s Red Mill, does anyone know if they avoid GMO corn in their corn products? I bought some masa for making my own corn tortillas recently, and was happy to see that they do soak the corn in lime. Just not sure about the GMO issue…
Hey there Jenny, had my healthy little baby boy 3 weeks ago! Am checking here to see if you got an answer from Bob’s about steel-cut oats? thanks so much!
Great post! It’s always good to get a re-affirmation that cutting this stuff out is a good thing, especially when I still see so much of it around me.
To answer another commenter’s post about maple syrup, we make a pancake topper out of plain yogurt and syrup. So, we don’t pour straight maple on pancakes, but instead mix the syrup with a good amount of yogurt (and sometimes ground flax) to make a creamy maple topping. It tastes great and cuts down the sugar considerably.
I’ve been a pretty big supporter of traditional diets and WAPF principles, but I have a couple of problems with the anti-breakfast cereal stance.
For one, so far the dangers of extruded cereals have only pointed to one study done on rats. It’s not enough to convince me.
Two, the only cereal I allow my children to consume on a semi-regular basis contains these ingredients: CORN FLOUR, UNSULPHURED MOLASSES, HONEY, OAT FLOUR, CARAMEL COLOR, SALT, COCOA, NATURAL FLAVOR, NATURAL MIXED TOCOPHEROLS (VITAMIN E). Hardly anything to be alarmed over. Eating cereal is also one of the only ways raw milk is consumed by my kids. Lately, this cereal has been a steal at our local Grocery Outlet for $1.29 a box. Still more expensive per pound than oatmeal, I know, but still an affordable quick option when I didn’t prepare and soak overnight or they won’t eat their pastured eggs.
Third, hot cereal soaked in an acidic medium has not been very popular in our house. If the family is going to be motivated to eat more nourishing food, it has to taste good! I have recently read that it may not be necessary to add an acidic medium to achieve the desired results: http://www.traditional-foods.com/soaking-grains/ Any thoughts on this?
The bottom line for me is that sometimes the small steps we take to provide better alternatives, while not ideal, are certainly better than eating donuts, Pop Tarts and Frosted Flakes!
I’d be worried about corn flour if it’s not specified to be organic, because there’s a risk of gmo. Also corn is high in anti nutrients and can cause issues with b vitamin absorption. But that’s me, if it works for your family then I think the 80-20 rule applies, you know?
As far as Amanda Rose’s take on soaked grain, she’s a woman who definitely does her research, but I think it’s also important to remember that while she does call herself doctor and does have a phd it’s in a field unrelated to nutrition/health and in this respect she’s no more qualified than you (assuming you’re not a md or nutritionist) or me. To my knowledge there’s a single study that suggests soaking with dairy is ineffective, and I’d like to see more research on that before I completely write off the idea. That said, complementary soaking is effective, which is what she suggests. Also giving grains a good rinse after soaking helps to improve their flavor.
In the end, I like to take a practical approach: if the occasional breakfast of boxed cereal works for you and you otherwise eat a nutrient-dense diet, then keep at it. If a hot water soak with complementary grain is the only way your kids will take porridge, then keep at it.
To your ingredients list my comment would be that the number one ingredient is Corn Flour, which is a GMO product(unless has a Organic label on it) and aside from the rat testing which I cannot comment on ….almost all breakfast cereals have either corn soy or sugar and they are all GMO products. So even if the theory of extrusion…which I do think is a valid theory…is not on the money…we don’t eat breakfast cereals for the reasons above. Healthy eating is not just about what you are eating but also where your food comes from.
Hope that helps from my perspective
My husband banned boxed cereal from our house years ago. One of many things he’s pronounced that I initially ignored and laughed at….like breast-feeding and cloth diapering and co-sleeping (all of which I eventually saw the wisdom of)…lol..I hate letting him think he’s right again.
We’ve been making baked oatmeal and quinoa and hot breakfasts of eggs and yogurt cheese for years…but can I still keep that box of Cap’n Crunch stashed in the back of the pantry for those nights when fruit for dessert won’t cut it?
Nope, sorry. The NT police are coming after you AND your Cap’n Crunch.
Thanks for this great post! We call those “oatcakes” “fried mush,” and they are one of our favorite afternoon snacks when I make oats in the morning for breakfast.
I wanted to add that scrambled eggs are an excellent, fast, nutritious morning breakfast. I can get them on the table with some fruit and, if I’m really feeling sassy, some steamed broccoli or spinach, in 20 mins. Both of my kids are on an egg yolk kick right now, so usually I separate the eggs, fry one yolk per kid in coconut oil and then add the extra whites to my scrambled egg. I can imagine how it would seem like alot of work, but it is honestly so fast and easy to whip together a nutritious breakfast.
I think that sounds lovely, Tiffany! My mainstay for breakfast is fried/scrambled eggs with greens and occasionally bacon/sausage or fruit. So easy. Porridge is something we do in winter when the chickens in our valley aren’t producing.
Would you use the same measurements & soaking time for steel-cut oats as for rolled?
And if you rinsed, would you use more liquid for the cooking?
I don’t eat oats very often, but I do love the McCann’s when I do!
Years ago I would make my own muesli by mixing rolled oats, dried fruit, and chopped pecans. I’d mix some with whole milk fruit yogurt the night before and eat it in the morning – and I didn’t even know I was doing a “nourishing” good thing, I just knew that people do/did eat it that way and I liked it! (That would be a tad sugary for me these days, but worked for me then.)
I’m pretty new to Nourished Kitchen and am thoroughly enjoying it. Today’s oatmeal post is so fantastic I had to post it on facebook. I am an oats fanatic, a Nourishing Traditions fan, a whole food advocate, an herbalist and farmgirl. We eat plenty of TRUE free-range eggs from my Mables, Millies, Tillies and Lillies, raw milk smoothies with fruit, kale and my new herbal concoction and, of course, oatmeal! Thanks for the recipes and information. Love it.
This looks wonderful – can’t wait to try it. One question, however. You picture a baked oatmeal but you don’t mention a baked oatmeal recipe. I would love to have it if it is available. Thanks.
There’s mention of soaked granola in this thread — I’ve tried it, and not been happy with the resulting texture (went from soggy to rock-hard nuggets). Any good recipes for soaked granola available?
http://this-precious-life.com/2011/06/28/soaked-granola-a-tutorial-recipe/
There’s a link to my soaked granola!
It sometimes doesn’t feel super “soaked”, meaning the soaked mixture feels a little dry, so I am experimenting with adding the oil the day/night before, along with the kefir.
Thank you for mentioning the amaranth alternative. Gotta stay away from that gluten:)
Love the idea of oatcakes and baked oatmeal! Breakfast might be one of my favorite meals . . .
Those oatcakes are brilliant! I never know what to do with leftovers, so I usually just reconstitute them the next morning with some milk/cream and butter/coconut oil over low heat. We’re happy with that, but I love the thought of an afternoon snack using up breakfast leftovers.
Hi Jenny and Monica,
This looks like a nice alternative for this mornings you don’t feel like eggs. I just wanted to mention…have you seen the article about grains on the WAPF site that also appeared in their quarterly journal Wise Traditons? I was surprised to learn that oats don’t have very much phytase so even soaking doesn’t neutralize much of the phytic acid. They recommended adding some freshly ground rye flour…which is very high in phytase…to help neutralize the phytic acid in the oats. I would think that this might be a good thing to do for folks who eat a lot of oats.
Jenny…love your blog. It’s just the best!
Love,
Mary
A nice, no – flour recipe for pancakes is here:
http://www.suegregg.com/recipes/breakfasts/blenderbatterwaffles/blenderbatterwafflesA.htm
I’ve added sourdough started to this in the soaking phase, and they are Really Good! I guess you could add yogurt to the soaking time, or whey. I’ve used whole oat groats, with some rye, wheat kernels – this recipe always comes out great.
Thanks for the great information here.
Great, but toxics, not toxins. Toxins are plant/animal based and toxics used that way isn’t quite right either. Two overused words. Just be specific, please, instead of throwing the keyword out there. People don’t know.
More liberal propaganda. There’s nothing wrong with cereal. Although your recipes look good… except for the honey. Babies should not be fed honey.
Jenni, I don’t usually tell people what to do, but I would so love it if you would delete those bs negative posts like Kermit’s over here. I read through the posts because they are often helpful, but I can’t help but to get irritated and upset when I read the negative posts. Why keep them?
I understand what you are saying about (most?) boxed cereals, like anything with bran flakes or something like that… those don’t look anything like a grain, but my question is what about an all natural, organic granola cereal? All the grains in it look like they are supposed to. Are those ok? I’m really trying to cut out all the bad stuff from my diet, but I do love the granola cereal in the a.m. and yes, I know I can make it myself, and might try my hand at that, but my question is, is the boxed organic granola cereal bad along the lines of what you are describing in your article?
Thanks!
Being a southern girl, I love my grits. I get organic grits from Mc Ewen and Sons. http://www.mcewenandsons.com
We soak all of our other grains and use soaked and sprouted flours but do organic grits need to be soaked?
Love your blog and recommend your site to everyone! Thanks
Being a souther girl, I love my grits. We occasionally have it for breakfast. I get my organic grits from Mc Ewen and Sons. http://www.mcewenandsons.com
We use soaked and sprouted grains but do you need to soak grits?
Thanks again for your wonderful blog.
I have totally kicked my boxed cereal habit. Well… mostly. I bought some steel-cut oats, kasha, and spelt berries a few weeks ago from a co-op and have tried overnight crock-pot morning porridge. I generally do two cups of steel-cut oats, a cup or two of other grains, and 7-9 cups of water, plus cut up fruit. I soak the grains (and dried fruit, if I’m not using fresh) for several hours or overnight in the water, then add a pinch of salt and a half cup to a cup of brown sugar (yes, I’m bad – still addicted to sweet breakfasts) and let it cook on low overnight. Sometimes I also add ground cinnamon and/or ginger. The next morning I stir it all up, taste to see if it needs any more sugar (sometimes it does if I’ve used four cups of grain), then serve myself a hot bowl topped with milk or heavy cream. And yes, you don’t need as much sugar if you use heavy cream – the fat more than makes up for it!
I started with apples and raisins, and now my second batch had ground ginger and three chopped black plums. I keep the whole crock in the fridge and reheat in the morning. It makes the perfect breakfast and is very filling! I’m no longer hungry by 10:30 or 11 am anymore. I don’t think I’ll ever go back to cold cereal (except for an occasional midnight snack – for some reason cold cereal and milk is very calming to me for an upset stomach). Crock pot grains are just too easy! Can’t wait to try new grains…
wondering if you consider buckwheat a grain even though it is technically a seed, right? would this be something you would avoid giving to children before their back molars come in? and what do you think about buckwheat for folks with candida? i have been making a super yummy, soaked buckwheat cereal that I dry in the dehydrator with soaked nuts, cinnamon, stevia, coconut oil, etc. would also love to hear your thoughts on stevia…thanks! i love your blog!!