How To Properly Prepare Grains
For the past year, I have restricted most of my grains in my diet. I have been slowly reintroducing grains back into my diet.
I have learned a lot about grains and how to properly prepare grains.
There are 3 ways one can properly prepare grains to make them more digestible. I will be expanding on this information in a future post.
- sprouting grains
- fermenting grains
- soaking grains
If you care to read more on soaking grains you can read this post here.
Soaking Oatmeal
Today we are using the soaking method. By soaking the grains in an acidic medium (lemon juice, buttermilk, liquid whey, yogurt, or apple cider vinegar) you break down the anti-nutrients in the oats and the minerals are released making the oats digestible.
Soaking grains has been done for centuries by our ancestors and it has only been since after WWII that this process has been eliminated.
So if you are looking for a traditional way to prepare your oatmeal, try this recipe. You might be surprised how great you feel and how filling this breakfast is. I am not hungry at all after I have oats in the morning until 12:30 pm and I feel great!
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Traditionally Prepared Soaked Oatmeal
Prep Time: 7 hours- Cook Time: 5 minutes
- Total Time: 7 hours 5 minutes
- Yield: 2 servings 1x
- Category: breakfast
- Method: stovetop
- Cuisine: american
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Pin RecipeDescription
Learn how to soak your oatmeal to make them more digestible!
Ingredients
- 1 cup rolled organic oats (not quick oats)
- 1 cup filtered water
- 2 tbsp acidic medium (yogurt, lemon juice, apple cider vinegar, buttermilk)
- 1/2 tsp unrefined sea salt
Instructions
- Add 1 cup of oats, water, and the acidic medium into a glass bowl and stir well. Cover and let it sit overnight on the counter (at least 7-8 hours).
- In the morning add another 1 cup of filtered water and the unrefined sea salt, stir well. ***Note – if you feel the oatmeal is too sour, you can rinse the oats before adding the additional 1 cup of water, but this is not necessary.
- Heat to a low simmer and cook for 5 minutes.
- Serve with a generous portion of butter and cream.
Notes
Recipe Method From Nourishing Tradition
Nutrition Info: Calories: 153.8 Fat: 3.0g Carbohydrates: 28.3g Protein: 5.1g
Nutrition
- Serving Size: 1 serving
I added salt to the soak and not the second step. Is this ok?
Hi! What are your thoughts on toasting the oats before soaking them? I make myself a savory steel cut oat breakfast most mornings with toasted oats and an egg on top, and toasting the oats gives them an amazing flavor. Any reason you think toasting before soaking wouldn’t work? Thanks!
I’m wondering the same thing! I only found this site because of the words “toasting before soaking”. Hopefully someone knows!!
Dear Halle,
Is it safe to consume grains/oats soaked in vinegar? If I rinse after soaking on the other hand, would I wash off some beneficial elements? Is it right to a)rinse b)soak c)rinse d)cook. As a sidenote: could I cook amaranth/quinoa in almond/coconut milk or water is best choice? Have you tried to put eggs right into the boiling pot with quinoa/amaranth just as it is regularly done with oatmeal?Oats get much tastier if you put raw eggs at the boiling oats and then keep it boiling for another 5 min. Id really appreciate your feedback. Thanks
I’ve been soaking my oats in acv and still hungry after eating a bowl of oatmeal any suggestions so I can feel full.
Try adding a little fat to your oats, like butter, and that might help fill you up a bit more.
Is it okey if I soaked all my week-mornings oats through sunday (8 hours), put them on their respective tupperware, put them on the fridge and each day i grab one and cooked it? Is the soaked oats of sunday next week (7 days in the fridge) gonna be okey? No mold?
I soak 1-3/4 cups in a qt jar with water and whey or acv for 24 hrs. I strain the next day and plop in a large mixing bowl and add 1/2 c chia seeds, a big scoop of vanilla protein powder, 2tbls avocado oil, 1tbls liquid minerals, 1/4 cup flax meal, a big dash of cinnamon and enough coconut milk to make mushy. I fill 3/4 full 5 little jelly jars and throw in the fridge. I have lunch for each day of the week. Yes, it does not spoil, and no I do not cook it. I have colitis and it works very well for me 🙂 If there is any left over I, of course, eat it right then 🙂
Hi! Can you use ACV & Lemon juice together?
HI there,
I followed the recipe but my organic rolled oats were mush after soaking them in ACV for that long! I couldn’t even strain them when I rinsed them off. This has worked when I’ve tried steel cut oats, but unless I’m doing something wrong, I don’t see how they work with rolled oats?
Hi there, i have read all the comments posted previously and couldnt find the answer so thought id ask.
Is it ok to be Soaking in coconut yoghurt and coconut milk and then eating it cold?
Hello, In the acidic medium, apple cider vinegar is recommended , can you use any other vinegar?
Thank you and have a blessed day. Mike
I have been grain free since I had to do the SIBO diet. I tried reintroducing them and it was a big NO (according to my belly). I’m going to try soaking oatmeal and give it a try. I think my acid medium will be coconut milk soured with lemon – hopefully then the lemon won’t be as prevalent. I assume soaking it with this I would put it in the fridge overnight.
Hi, if I use yoghurt as an acidic medium to the oats, do I mix it in with the oats? And is it ok to use low fat plain Greek yoghurt? So I don’t put it in the fridge to soak?
Do I rinse it before I cook it or is it more beneficial to leave it in with the oats?
Does this method remove most of the phytic acid?
Also Ramiel Navel in his book ‘Cure tooth decay’ says, about oats;
“Oats are heat treated because the high fat content of this grain can easily suffer rancidity during storage. The heat treated oats lose their entire phytase enzyme content however, so soaking or souring oatmeal will not destroy any phytic acid prior to cooking”
I would love to eat oats, do hope you can clear up this matter.
xxx