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.
soaked oatmeal recipe
We like to serve these oats with seeds, nuts, dried fruit and yogurt or diary kefir.
Print Recipe
Ingredients
- 1 Cup Rolled Oats
- 1-2 Tbsp Raw Cider Vinegar Whey, Yogurt, Lemon Juice or Kefir
- 1 Cup Whole Milk
- Pinch of Salt
- 2 tsp Cinnamon
- 1/4 Cup Nuts and Seeds
- 1/4 Cup Raisins
Instructions
- Soak rolled oats, seeds and nuts overnight in enough water to cover – adding lemon juice, kefir, whey, yogurt or cider vinegar to the water.
- In the morning, drain oats and rinse them well.
- Add milk to a pot and bring to a boil over medium-high heat.
- Immediately turn down heat and add remaining ingredients.
- Stir frequently and continue to simmer until oatmeal has thickened to your liking.
- Serve with yogurt, kefir and natural sweetener of your choice.
Do you soak the nuts and seeds you use here, and in general, since they also contain phytates?
Thanks!
Sometimes, but not usually.
Hi, I’m new to this site and enjoying all the information! I’m wondering if it’s necessary to rinse the oats? For example, if I soak the oats in almond milk and add yogurt can I just heat them up in the morning?
Hi Nicole,
It’s not necessary to rinse the oats; food phytate is deactivated through enzymatic activity.
Hi Jenny! Thanks for this post. I have been making this recipe for our breakfasts each morning but going off of The Healthy Home Economist’s tutorial which doesn’t have you rinse the oatmeal in the morning. It makes sense that it should be rinsed though, according to your instructions. What are your thoughts on this?
Hi Katie,
I think the flavor is improved by rinsing.