Nearly every morning, my husband prepares a soaked oatmeal porridge.   It’s evolved over the years, from an overly sweetened oatmeal to a version that’s sweetened only by dried fruit like raisins.   It’s important to soak oatmeal prior to preparation.   Doing so increases the digestibility of oats as it does and it enables the nutrients found in the grain to be better absorbed by your body.   Oats, like all grains, contain phytic acid which can inhibit the proper absorption of minerals link zinc and iron.

We like to serve these oats with seeds, nuts, dried fruit and yogurt or diary kefir.

To prepare this soaked oatmeal recipe, you’ll need:

• 1 Cup Rolled Oats
• 1-2 Tablespoons Raw Cider Vinegar, Whey, Yogurt, Lemon Juice or Kefir
• 1 Cup Whole Milk
• Pinch of Salt
• 2 Teaspoons Cinnamon
• ¼ Cup Nuts and Seeds
• ¼ Cup Raisins

Instructions for Preparing Soaked Oatmeal:

1. Soak rolled oats, seeds and nuts overnight in enough water to cover – adding lemon juice, kefir, whey, yogurt or cider vinegar to the water.
2. In the morning, drain oats and rinse them well.
3. Add milk to a pot and bring to   a boil over medium-high heat.
4. Immediately turn down heat and add remaining ingredients.
5. Stir frequently and continue to simmer until oatmeal has thickened to your liking.
6. Serve with yogurt, kefir and natural sweetener of your choice.

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]]> http://nourishedkitchen.com/soaked-oatmeal-recipe/feed/ 35 http://nourishedkitchen.com/stevia-strained-yogurt/ http://nourishedkitchen.com/stevia-strained-yogurt/#comments Fri, 27 Mar 2009 22:27:15 +0000 Jenny http://nourishedkitchen.com/?p=554 Amy asked:

Q: “What do you mean by “strained yogurt”? Just curious. Do you mean you strain out the whey?”

A: Absolutely!   By straining yogurt you can reserve the whey separately for use in soaking grains, flours and legumes and make a super-thick yogurt that is almost pudding-like in its consistency.   I find strained yogurt to be more satiating than regular yogurt – perhaps due to the lower water content.   It also makes a fantastic base for dips.

You can go even further, straining the yogurt of almost all whey and liquid until it develops a playdough like consistency and can be rolled into balls.   This is also called labneh and is commonly served in the middle east.   You can preserve balls of labneh in olive oil and spices which is delicious.

Chethan asked:

Q: “I am thinking of using stevia leaf powder as an alternative sugar, can you please comment on this?”

A: Traditionally speaking, stevia was used as a contraceptive among indigenous South American tribes, not as a sweetener.   Since the focus at Nourished Kitchen is traditional foods, I don’t really recommend the use of stevia as a sweetener since it was never traditionally used as one, though you can find a recipe or two featuring stevia like Coconut Milk Kanten.

There is a significant amount of controversy floating around the internet regarding stevia.   Stevia proponents offer that stevia is a natural carb-free, calorie-free alternative to sugar and to artificial sweeteners while discounting studies indicating that stevia has contraceptive effects.   It seems that the precise components of stevia that make stevia sweet (steviosides and rebaudiosides) are also the components that may be contraceptive for both men and women.   Granted, there’s a powerful need for further study on this issue.

Personally, I dislike stevia.   Like other non-caloric sweeteners, stevia has a bitter aftertaste that many people find off-putting.   White stevia powder and stevia liquid are processed versions of the herb and I tend to be pretty wary of any processed food–especially when they’re so new to the human diet.

However, the green powdered stevia is just that: stevia that has been dried and powdered.   It has not been subjected to the processing by stevia manufacturers like liquid stevia and white stevia powder.   This is the most natural, whole form of stevia available on the market.   It’s akin to dried parsley or sage or any other herb.

On a personal level, I feel much more comfortable ingesting a traditionally used sweetener (like raw honey) or doing without than using a processed food like stevia.   I also strongly urge those who are trying to conceive to avoid stevia due to its traditional use as a contraceptive.   If, however, you want to use stevia make sure to use the powdered whole herb and use that only in strict moderation as you would any other herb.

Do you have a question for the Nourished Kitchen?   Please use the form below or contact me to submit your questions, concerns and how-to’s about whole and traditional foods.

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