That’s a good point. I want to add nuts before baking and fruit afterward. The fermentation process allows the growth of beneficial bacteria that help the gut microflora present in the digestive tract. I’m kind of thinking I can, but wondering if it’s possible. I used to think that the phytic acid or whatever’s bad seeps out of the grain into the water, so we throw the water away…? My son has a wheat allergy. Or, soak in water with a 1:1 ratio of oats and then the equivalent milk in the morning. Sign up to get weekly challenges and teaching on key topics like meal planning, homemade foods that save the budget (and don’t take too much time), what to cut out of your pantry, and more. Thanks! That’s all you really need, slight acidity. katie. Adding virgin coconut oil and cinnamon to oatmeal helps me get the “sweet” flavor w/o the sweets. feel when I add flour. I never noticed a difference in taste with the flour – it only needs to be a little, 10%, but maybe I’m just not very observant. If you’re using a packet of instant oatmeal anyway, you’ll want to find rolled oats, not instant. I do this all the time. Amongst those uses I can get it in me and the family about 3x/week. .-= AmandaonMaui´s last blog ..Burgers…nom…Nom…NOM! To successfully sprout oats, you would have to soak the oat groats or whole kernels. i think i’ll cook half the batch and mix it with the raw batch as i like the texture of raw soaked oats. But soaking them overnight actually enhances their goodness. I had never heard of adding the spelt in before! If so, you probably wouldn’t be able to soak because they’re already cooked partway…then again, if you added fresh wheat to act as the phytase…maybe? My mom thinks that lemon juice is the least-sour tasting non-dairy option. And I love it. Does anyone know if soaking grains causes the glycemic index to change? I think quick oats are already kind of cooked ??? The best way to reduce phytic acid in oats is by soaking the oats with a splash of acid to help neutralize the ph level. And no, 3 c. oats will only end up around 3 c. after soaking and dehydrating. Here at Kitchen Stewardship®, we’ve always been all about the baby steps. Hi Sarah, I believe you can store the oats in the fridge for up to 5 days before cooking them. Here’s the source: Dawn, I have a bag of whole buckwheat from the supermarket. I don’t have whey or anything else mentioned here…would a Tbs of this stuff still do what you’re talking about? However, wheat is rich in the phytase enzyme, so if about 1 T of freshly ground wheat berries or wheat flour is added, it helps enormously with the process. I’m Katie, the voice of healthy kids cooking, and I’m on a mission to connect families around healthy food. My “quick fix” when I get distracted and leave something soaking too long is to just refrigerate the whole thing – bowl, pot, whatever – until I cook them. The fact of the matter resides in the overall benefits of oats, and the vessel of transport for nutritious superfood ingredients and toppings. Can I soak it in milk? This post may contain affiliate links which won’t change your price but will share some commission. According to LiveStrong.com, soaking your oats helps decrease the amount of phytic acid, which can prevent your body from absorbing nutrients. I’m just wondering if there’s something besides wheat flour that would work instead. How to Soak Oatmeal To Reduce Phytic Acid. 4) Mix well and store covered in the fridge. Thanks! 1.Can I leave it out for 12 hours with homemade almond milk in it? Hi! These “overnight oats” are pretty popular, and it always strikes my funny bone that they’re so close to traditional soaking and yet miss the mark…, answers: Tammy, yep, really! 2 c. Organic Steel Cut Oats (I buy mine here, but you can get a smaller amount here.) Katie. Katie. It’s impossible to discard with oats b/c it’s pretty much all soaked up, anyway. We are gf and buckwheat free too! I strongly advocate listening to new advice and giving it a try for yourself to see how your body reacts. I like it occasionally, but not every day! It just needs to be acidic, according to the Nourishing Traditions directions. Your email address will not be published. I added 1tbsp of starter to my 1/2 cup of oats, flax seeds and chia. I plan to make granola. And it is good, very good, at eliminating sourness. I have been soaking my oats for a while now. I found the non-dairy acidic option unpalatable. For bulk cooking, I’d cook it all up and store the leftover cooked oatmeal, then just heat that with a bit more water. Also, does it have to be fresh lemon juice? It’s not vital to the soak process, but depends on the bug potential. Too thick, rich and sour for our tastes here. Would traditional cultures that ate oats have access to wheat flour and the knowledge to do add it? I’d have to stick to just water & lemon juice. Or does it have to be the flakes? Two questions: Oats are very low in the enzyme phytase which is needed to break down phytic acid. KS also accepts private sponsorships and we are a participant in the Amazon Services LLC Associates Program. All packaged instant oatmeal options are heavily processed products. They are very informative & interesting. My mom is not the only one who notices a difference when her oatmeal is soaked. A mom of 4 kids from Michigan, she is a Certified Stress Mastery Educator and member of the American Institute of Stress. This soaking process is recommended by Sally Fallon in Nourishing Traditions, but you won’t find it many other places. I’m wondering if I could use cracked wheat or even bulgar instead. I have recommended using about 10% of the complementary fresh ground grain to 90% oatmeal, though often I add a heaping tablespoon to a cup or so of rolled oats. Ok, you got me to do it! With all the health goals, it must noted that overnight oats is a vehicle that often includes a wide range of additions. She is passionate about researching natural remedies and making healthy cooking easier for busy families. .-= Kathryn´s last blog ..Post Thanksgiving =-. I’m just wondering if soaking standard milled oats gives you the benefits (since it’s already been toasted) or if you need to start with raw oats? We ended up throwing it both times. Katie. But if you’re just starting your real food and natural living journey, sifting through all that we’ve shared here over the years can be totally overwhelming. Is it true that soaking in warm water might be enough? maybe they’re parboiled like quick cooking brown rice? Thanks! Go figure. In relation to the phrase, “you are what you eat,” well yes overnight oats are healthy. Katie, I just bought a canister of “quick cook” Steel cut oats because they were what I thought was a really great price ($1.89/24 oz). 2 T. Apple Cider Vinegar (I buy mine here, but you can get some here too.) I feel like I’ve heard of traditional oatmeal as super long fermented (heard of porridge in the pot 9 days old?). If I am making oatmeal for 6-8 people would I add more whey/lemon juice to the water and oats? About a Tbsp or two of whey is there all the time now whenever I want it. Thanks for clearing that up for me. I started my first soak, of warm water, lemon juice, and rolled oats. I love his shows. Katie, Megan, That can make a HUGE difference, or if you let it rest on the stove and were baking… While soaking can have some impact on the phytic acid found in oats and can lower this amount somewhat, it cannot remove as much phytic acid from the oats as was accomplished in these scientific research studies. That being said, soaking your oatmeal is not difficult, doesn’t take any more time than not soaking it, can’t hurt you, and definitely changes your digestion. It’s all supposed to help to an extent! Good question!!! Please see my. Helping busy families live well without going crazy! you bet – use store cultured dairy. (But all of them assume cooking after soaking. I love the taste of our muesli and it digests well considering all the fruits (including lemon and orange) and nuts we throw in there. Steel cut oats, rolled oats or quick oats are generally available in every market, however they are not the only kinds. If so is there another alternative for those of us who can’t eat gluten? Thank you! To see benefits from soaking, you need to use an acid medium. I usually start them soaking at night so we can have … But after sweetening it wasn’t noticable. Just wondering, can I use water kefir instead of vinegar for soaking? Many folks notice the difference in their digestion and the way they feel with rolled oats, so it does something. Hi, I just came across your website and have been reading through the comments of this article. She has told me she’s certain she feels fuller when it’s soaked, and her digestion seems more ‘regular’ based on the end result. I love your website . A week will be just fine for leftovers in the fridge! All we tasted was awful lemon, and we do sweeten ours. Save my name, email, and website in this browser for the next time I comment. What do others with dairy allergies do? Phytase is the enzyme necessary for breaking down phytic acid, a food inhibitor abundant in cereal grains like oats. Similar idea, soak (in less water) and then toast in the oven or dehydrator. Renee, It just says 4 1/2c soaked & dried oats. Since we eat so much oat meal i’m going to ask, quick oats are out for soaking? Draining and rinsing will wash away the most, however that will also take some of the essential nutrients along with it. It is best to keep seeds to a minimum and to avoid snacking on raw seeds. I googled it but didn’t find any info. Every week we hear about a new “superfood” or maybe that a previous one isn’t as great as once touted to be. Turn the heat low, cover and cook 10-12 minutes would be my estimate. We used kefir whey, probably on the sour side. Lisa, But in all fairness I didn’t cook it prior to eating, but instead we ate it raw, which is what we have been doing for all of the warm months (just without soaking), since we hate warm oatmeal in the summer. 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