*This post may contain affiliate links. To see benefits from soaking, you need to use an acid medium. Renee, Hi…I’ve been pouring boiling water over the oats and super-rinsing what I thought was the “fattening starch ” out before adding gojis, chia and buckwheat kernals plus some tiny black sesame seed-sized seeds and fridging it till next morning. What can I do that is simple and will increase my nutrition? If so is there another alternative for those of us who can’t eat gluten? Using rye flour is actually a better method. The yogurt I make cultures out of the fridge for 24 hours already. Lemon juice, ACV or water kefir would be non-dairy options for the acidic medium, and to cook oats with almond milk, I would soak in 1:1 ratio with water and then add the equivalent amount of almond milk in the a.m. Hope that makes sense! And the topping possibilities are endless!! Thank you! There are many types of oats, but rolled oats are most commonly used for this technique.It is a common misconception that rolled oats are a raw food, but this is not the case. Katie Kimball, CSME is a trusted educator and author of 8 real food cookbooks. Can you help me understand if they were out too long (I made a 4.5 cup batch). Start small on the lemon juice because you can taste it at a point. She freezes fresh lemon juice in 1 Tbs portions in an ice cube tray, but I don’t imagine it has to be fresh. Hmmmm. When I read about soaking grains for the first time, I was pleased to find out that it’s really a fairly simple process. Heidi, you are totally not alone. Maureen, Draining would not defeat the purpose of soaking, but I wonder if some minerals wd be lost? That’s all you really need, slight acidity. Can you use lime juice instead of lemon when soaking oatmeal? All that notwithstanding, soaking the grains to reduce the antinutrients isn’t a vastly researched subject. I prefer not to use any water because milk makes the oats taste so much better. Technically rolled oats are steamed anyway, so whole oat groats are the best for soaking…but I use rolled too! This site is owned and operated by Joshua Bruck. So that’s why properly soaked oats must include something to add enough phytase, in my case I use buckwheat cereal. That can make a HUGE difference, or if you let it rest on the stove and were baking… The fine granules transform into a paste, not a chewy oatmeal, My son has a wheat allergy. I had never heard of adding the spelt in before! (12-24), Really DUMB question – you just leave the pot out on the counter/stove overnight? With the endless flavor combinations, toppings and mix-ins available, there are countless reasons why you need to add this superfood packed meal prep to your regular routine. This may be a silly question, but if you are soaking the oats to neutralize the phytic acid and enzyme inhibitors, ... I’ve been making soaked oatmeal with steel cut oats for years. Just what I was looking for to clarify the Phytic Acid matter! I’m Katie, the voice of healthy kids cooking, and I’m on a mission to connect families around healthy food. Filed Under: Beginner Baby Steps, Monday Missions, Real Food Geeks, Understanding Your Food Tagged With: evergreen, oatmeal, soaked grains, traditional foods. But here’s a link to the second part of that episode about oats: http://www.youtube.com/watch?v=-j-Hkihja-0&feature=related . I hope I’m catching you in time to do any good – sounds like your oats did go a little long, which may or may not be okay. Rolled oats are steamed before being rolled in large mills so that they don’t crack under the pressure of the large rollers, therefore they are partially cooked in the process. I just soak right in my pot and put a lid on it – airflow isn’t important here so do whatever is easiest. .-= AmandaonMaui´s last blog ..Burgers…nom…Nom…NOM! Posted on December 17, 2020 By: Author Joshua Bruck. Katie. per cup water, then adding double the water in the morning – so for 3 cups oats, for example, there’s only 3 Tbs whey and 6 c. water in the end. A mom of 4 kids from Michigan, she is a Certified Stress Mastery Educator and member of the American Institute of Stress. Or make the whole thing and have leftovers. The fermentation process allows the growth of beneficial bacteria that help the gut microflora present in the digestive tract. Do you strain and rinse the soaked oats before cooking? However, I wanted to improve it having read the information about phytase. I make my steel cut oats in a jimmy-rigged double boiler in my crock pot overnight so dh can grab some on his way out the door at 6 am. Unfortunately, I have absolutely no access to raw milk or cream products so ‘real’ whey, yogurt, kefir and buttermilk are not options. Also, it just doesn’t seem like God would have created oats to be dependent on a completely different grain in order to be nutritious. Will be doing more in the future now that I have the first time under my belt. Of course, if you really want to get all that phytic acid down you want to at least partially ferment. Rolled oats oats are the recommended type of oats for preparing overnight oats. I used whey and added cinnamon and honey, but no go. 4) Mix well and store covered in the fridge. Overnight Oats Have Increased Digestibility When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. Soaking, sprouting or fermenting your grains for as little as 7 hours allows for things like the breakdown of the phytic acid, the neutralization of enzyme inhibitors, and the dismantling of the complex gluten-protein into simpler components, all of which add up to easier digestion, increased nutrient intake, and … Kitchen Stewardship | Caring for All Our Gifts. Hopefully you didn’t have oats soaking when you wrote this…, No, you don’t drain the water at all. Phytic acid is a unique natural substance found in many cereal grains, oil seeds, legumes and nuts.Phytic acid reduces the ability for your body to absorb iron, zinc and calcium, which can inevitably lead to mineral deficiencies if left unchecked [1]. It’s not vital to the soak process, but depends on the bug potential. Is there anything besides buckwheat that will work? Oh, the answer I was looking for is already here. Alton Brown is a blast – I love learning from him! I brew kombucha in my (fairly small) kitchen – and the air seems to be heavy with the wild yeast spores from my SCOBY farm. 3) If the answer to #2 is no, can I add a tablespoon of whole wheat sourdough starter to the mix to prevent bad bacteria from growing? I soak w/o the flour quite a bit, just b/c I’m lazy. Katie. We are as well and would need to know how to do this. Hope that helps! Hello! This site uses Akismet to reduce spam. Please share What new info suggests that warm water does the trick? According to LiveStrong.com, soaking your oats helps decrease the amount of phytic acid, which can prevent your body from absorbing nutrients. the whey was fresh -I had just made some yogurt the day before. This post may contain affiliate links which won’t change your price but will share some commission. It works great! Based on everything I’ve read, I’ve come to the conclusion that it’s best to strain and rinse, but if you have a good reason why that’s not necessary, I’d love to know! And I can’t have whey product. Bettina, 2. I highly recommend whey, which, if you don’t overdo it, hardly tastes sour at all. The non dairy options are the same as the dairy ones? .-= christina´s last blog ..My Dad’s Favorite Applesauce Cake – Now Gluten Free =-. Then you reserve about 10% of the soaking liquid when you drain it, and cook the rice (although this first batch will be significantly higher in phytic acid than subsequent batches… I would cook it and feed it to my chickens or eat it myself, but I wouldn’t feed it to my son who has very obvious problems digesting unsoaked grains, particularly rice). -What about storage? 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. Andrea, It’s delicious! these are very good and interesting suggestions! It would be tough to get much to drain, and then you’d have to figure out how much water is “still in there” vs. how much you need to add back in. Krystal, It’s always recommended to rinse, say, legumes, for flatulence reasons, but I don’t think one would HAVE to rinse rice. Oats offer healthy fats, plant based protein and both soluble and insoluble fiber. Although it can potentially impair the absorption rate of essential minerals, this is often not the case for those following a balanced diet.There are a number of health benefits of phytic acid. Here’s the link to part 1 on youtube: http://www.youtube.com/watch?v=eH8tEw938RM . Allow your body to tell you what’s right and whats wrong in each equation. You’re right to focus on what matters most! Step 2 Place soaked oatmeal on medium-low heat, and cook, stirring occasionally until hot and creamy, 8 to 10 minutes. Haven’t had any thoughts on that one until right now! Can I add ACV instead of whey without making it taste bad? For doughs, I always cover just so they don’t get crusty. Just another reason to start making yoghurt! 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. Go figure. If you want to buy some that are okay for occasionally snacking on, you might … It takes some planning ahead, but if you’re already menu planning, adding the soaking step is a cinch. Just wondering, can I use water kefir instead of vinegar for soaking? 1. And here’s an episode (at least part of an episode) of his with more info about rolled oats: http://www.youtube.com/watch?v=bcxIc_OlM78&NR=1. Katie. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Here's the full legal disclaimer. It’s totally ready to eat in the morning and absolutely delicious. 1.Can I leave it out for 12 hours with homemade almond milk in it? RELATED: Steel Cut Oats Cooked in the Instant Pot. Thanks for the tips! This is a very interesting question. Please ignore the other and feel free to delete it. Good question! These grains are both noted exceptions in the food science literature.” Since finding Amanda’s research (and her handy dandy little phytic acid reduction chart, go take a look at it at the link ), I am now adding one tablespoon of freshly-ground buckwheat flour to every cup of steel-cut oats that I soak. And I remembered long ago watching a show called Good Eats on the food channel. It’s a great question, but tricky. ), Jamie, What do you think? Nasty. Or do I need to throw it out, because they smell sour and I took too long? (The instructions say to add boiling water to 1/4 cup oats and simmer for 5-7 minutes.) Can I soak it in milk? Yogurt, buttermilk, kefir, or whey if you want to use dairy. 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. Steel cut can be used, they’ll require longer soaking and the texture will be chewy. Must we soak same time as ,,original” oatmeal? I would love to know your thoughts on this. For more information, our friend Sarah Pope of The Healthy Home Economist has created and article and a video all about how to make soaked oatmeal that we find very helpful. I’ve been doing a lot of research on this topic and would love to know why you don’t think it’s necessary to strain and rinse and start with fresh water. Back on topic though, I’m going to try buckwheat and lemon. 1 Tablespoon of acid medium is usually recommended for every 1 cup of of oats/1 cup water. SimplyOatmeal.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Last night I added 1 tbsp of my rye starter to my oat mixture. Three thoughts for you: Hope that helps! Your question is kind of on the wrong post here – this one is about cooked oatmeal. I read that the water that you soak oats in should be discarded before cooking, to remove the phytates/phytites, otherwise you are consuming them with the oatmeal. 3. Yes, the phytates will steal some of the minerals from me, but what with all the other things that I eat that are not perfectly healthy? I pour off the water so I can save some for next time for accelerated fermentation. Thank you! How would you make up the wheat if you are gf? For my family, I make a two-day batch and just leave the leftovers in the pot on the counter, then reheat the next day. As a result, you can consume the soaked oats and your body is able to activate the digesting enzymes that absorb the available minerals. If you mean rolled oats, like Quaker brand, that’s what I’m using so I hope so! 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). Combine 1 cup rolled or steel cut oats with 1 cup water with 1 Tbs lemon juice or whey in it. I’m going to have to throw it away , Aw, shucks…Sorry about that, Lynn, but there are always some bumps in the road on the way to real food. But the oats can also simply be soaked in warm-ish water or water+acid (lemon juice). Soaking is an important method humans have used historically to reduce phytic acid content, thus improving the nutritional value of cereals. Articles are written by food experts, chefs, home cooks, and me. After soaking there are lots of good things in the oats if you’ve left them long enough and it seems counterproductive to cook them; they can be eaten fermented. 2 T. Apple Cider Vinegar (I buy mine here, but you can get some here too.) Katie. While one person may benefit from a low-carb diet, the other person may experience an adverse reaction. Cooking is one of the easiest ways to reduce the about of phytic acid in oats, but that defeats the point of overnight oats.Soaking, sprouting and fermentation are the most common methods to reduce phytic acid without cooking [2]. Do share if you notice a difference in digestion/satisfaction! Buckwheat is gluten free and has the phytase you need for soaking. I don’t add any sweetener to my oats and only add my own granola on top which has a bit of honey in it. I didn’t realize Wild Fermentation had that “water-only” rec as well – I had seen it recently, but it seemed so isolated…although I agree, it’s sort of freeing! Katie. I’ve never soaked oatmeal before, nor have I ever used steel cut oats before. When I plan ahead, I soak any of them overnight in a lemon juice mixture. Is showing that soaking in just warm water, lemon juice, from fresh, was much less than... 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