Monday, February 4, 2013

Amazing Soaked Oatmeal For A Truly Healthy Breakfast

Soaked grains may be new for some of you and not so new for others.  It can seem overwhelming, but it actually makes cooking a healthy breakfast a little easier for me by completing some steps the night before.  First, let’s talk about WHY we need to soak these grains.

Phytic acid in the grain binds to iron, calcium, magnesium, copper, and zinc in the intestinal tract when you eat them because it contains phosphorous, thus preventing you from being able to absorb all of those nutrients.  Since those are fairly important nutrients, we need to do something about that phytic acid!  There are also enzyme inhibitors that limit digestion.   By soaking the grains in an “acid medium,” meaning something acidic, we can neutralize the phytic acid and enzyme inhibitors and essentially “pre-digest” the grain.  You will often hear that we are not meant to eat grains and they are too difficult to digest.  This is true UNLESS we prepare them properly.   Many people with gluten allergy or intolerance do fine with properly prepared grain.  Since this is an oatmeal recipe, though, a special word should be said about oats.
I buy organic oats in 25 lb bags for about $22 and freeze them for a few days to kill any bugs.  (Yep, there are microscopic bug eggs in any whole grain bought in bulk because it came from a field somewhere in the Midwest.  If you don't freeze your grains or treat them with DE (diatomaceous earth), you'll end up with tiny weevils or beetles in your bucket!  This may seem totally gross, but undertand that even the FDA realizes there is no way to eliminate bug eggs in grains.  The grains you buy at the grocery store have gone through a similar process because there were eggs in them, too.  When you buy in bulk, you just have to do the killing yourself.)   Then I store them in a food grade 5 gallon bucket with a gamma lid, which is a screw on  lid.  Makes for convenient and easy access. 
Oats contain extremely high amounts of phytic acid, BUT they contain very little phytase – the enzyme that breaks down the phytic acid.  The acid medium actually releases the phytase in the grains, which is what does the work for us.  Since oats don’t have much of the needed enzyme, we need to add some other whole grain which does have the phytase when we soak oats.  So, for every 1 cup of oats, we add 2 tbsp of a whole grain flour.  Oats can soak for 12 hours, but they will only be easier to digest with longer soaking, up to 24 hours.  Some examples of acid medium are apple cider vinegar (ACV – preferably organic and raw), kefir, buttermilk, whey, or yogurt.
*I usually double this recipe so I have enough leftovers for a second morning.
The night before, combine the following in a pot and cover with a towel:
·         3 cups thick rolled oats (can use gluten free) + 6 tbsp of whole wheat flour

·         3 cups water (filtered or spring)

·         6 tbsp acid medium (kefir, ACV, whey, buttermilk, etc.)
The next morning, add:
·         3 cups milk (raw is preferable)

·         1 tbsp cinnamon (can be added the night before)

 
Bring to a boil uncovered and reduce heat to a simmer.  Let it cook, still uncovered, for about 5 minutes or until it’s thick.  Turn off the heat and stir gently adding:
·         2 tbsp virgin, unrefined coconut oil

·         ½ cup raisins

·         ¼ cup shredded coconut

·         ¼ chopped nuts

 
My family likes to add organic grade B maple syrup to each serving.  It adds nutrients and a delicious flavor!   This is a truly healthy, filling oatmeal brimming with nutrients that your body can readily digest.  What a way to start the day! 

Until next time,

Pam

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33 comments:

Mudpiesandtiaras said...

Sounds warm and filling on these cold winter mornings!

Tammy S said...

Wow! I never realzied how important it is to saok your grains. Thank you for sharing.

Mama Luvs Books said...

I am a HUGE oatmeal fan!!! That looks GREAT!

B. Wilson @ Windy {City} Wilsons said...

The idea of killing bugs makes me nervous!

Jennifer Clay said...

I didn't know you could buy oaks like that...

http://livingatthewhiteheadszoo.blogspot.com/ said...

Oh yum thanks for sharing.

Anonymous said...

i love oatmeal

slehan said...

Some people just like oatmeal in the winter. I like it year round - just fills my tummy right up and lasts til lunch.
slehan at juno dot com

Robyn Lucas said...

That sounds fantastic with the coconut! I think I would like mine with pecans! Yum!

sgumer said...

i love oatmeal. i just don't know if i have all the time to do this. i usually make instant oatmeal. is it that much of a difference? does this taste better?

Allen@funnybabyvids.com said...

Love eating oatmeal every morning. Add some ground flax seed for more health benefits.

Liz @ A Nut in a Nutshell said...

It looks absolutely delicious and now I just wish I wasn't so lazy and would do it!

VickeC said...

we love oatmeal so this looks great

ColleenMarie82 said...

I would like to hear more about the bugs???

I think I might try this recipe for my family!

Thanks

Anastasia said...

We love making soaked oatmeal! And I can't believe I used to make it the 'conventional' way before. My husband doesn't even like oatmeal, but when I make the soaked oatmeal he eats it and says I have a 'magic' way of preparing it! I usually just bake it in the oven though after soaking overnight.

Pam said...

ABOUT THE BUGS: I added further info in that section to explain what I'm talking about. All whole grains have microscopic eggs that just have to be killed before they actually become tiny bugs. You can't see them, taste them, and they will NOT make you sick! Just a little piece of nature from the Midwest where the grain was harvested that can't really be avoided. :-) Freeze for a few days or use DE (diatomaceous earth) sprinkled in the grain. Problem solved!

Kelly Nicholson said...

who doest love oatmeal..a little honey or brown sugar,,mm mmmm

newmama2010 said...

Thanks for giving me a new oatmeal flavor! My daughter loves oatmeal so I'm sure she'll appreciate it :)

Daily Woman (Lacey) said...

I have never tried oatmeal cooked like this. You got me curious about which is better.

FashionistaDET said...

Love oatmeal, and this recipe with added coconut & nuts will make it appealing enough to try and get my kids to like it more too.!

Janet W. said...

We're not big oatmeal fans in our household. I feel too full after eating it!

Emilia Turner said...

We are an oatmeal family too. I have never bought in bulk. But we do soak then cook, so it's not the instant kind

Terri said...

Thanks for sharing! I love to make healthy meals for my family.My granddaughter loves to help me in the kitchen and she loves oatmeal. I'm going to try your oatmeal recipe. I never soaked grains overnight before.

bill elliott said...

I have never hear of soaked oatmeal, defiantly have to try since my whole family loves oatmeal. Thank you for the recipe.

Robin O said...

It IS amazing! I adore oatmeal--so filling and healthy and versatile. Adding coconut is a great idea. I love your recipe post photos!

HappyMomC said...

yum, never thought of adding coconut...must try this!

krystel warden said...

how cool is that i love oatmeal

Kate Fuller said...

That looks delicious! I like the idea of adding coconut.

Sandy said...

I love oatmeal! Great recipe thanks!

Sandy V. said...

That is interesting about freezing the grains. You don't think about bugs being in grains but I guess they can be.

JRFrugalMom and Family said...

It looks fabulous! I had oatmeal this morning, but I'll admit that I took the easy route.

jenmalonee said...

yum that looks good-I need to start eating better in the mornings! No more donuts!

Jennifer Marie

lilnursejen at yahoo dot com

Beth R said...

I never realized how important it is to soak them and freeze them! Thanks for sharing! Off to soak

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