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.
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)
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
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,