This healthy soaked oatmeal porridge has a delightful hint of sourness, which I love because regular unsoaked oatmeal porridge can taste bland, and it used to be unpopular in our family. But now, this soaked oatmeal porridge is a winner!
Why Soak Oats for Oatmeal Porridge?
Soaked oatmeal porridge is much healthier than unsoaked oats porridge because the soaking process partly eliminates phytic acid and other anti-nutrients in grains. Oats are very high in phytic acid, and soaking reduces it, making other nutrients more absorbable. Phytic acid and other antinutrients present in unsoaked grains interfere with proper nutrient absorption in the body, which may result in tooth decay and other nutrient deficiencies.
How to Soak Oatmeal?
Oatmeal is usually not raw but treated with heat, which destroys the phytase that deactivates the phytic acid. Therefore, we need another grain high in phytase to help break down the phytic acid present in oats. Raw buckwheat, whole wheat, and raw rye flour can be used for this purpose. Phytase is an enzyme that breaks down and neutralizes phytic acid.
Oats are low in phytase, whereas raw buckwheat is high in it, so one tablespoon of raw buckwheat is enough to neutralize the phytic acid in one serving of oats, provided the environmental conditions are optimal.
How to Make Soaked Oat Porridge?
Start the soaking process in the morning right after breakfast the day before you are going to serve it. Soaking will take about 20-24 hours total. Use whole raw buckwheat groats to soak with oats because raw buckwheat is high in phytase and does not ruin the taste of the oats when cooked together.
Use an acid medium such as apple cider vinegar, lemon juice, whey, or kombucha for soaking. Apple cider vinegar is a great choice as it does not affect the taste of the final porridge. If you want to adjust the taste, add enough salt, not sweetener. Enough salt makes the porridge taste good, and you will not need a sweetener or will need only a tiny amount of it. Use any sea salt, such as Himalayan pink sea salt or Celtic Sea salt. Himalayan sea salt is saltier, so adjust the amount to your taste.
The final porridge will have a slightly sour taste, which is better than the bland taste of regular unsoaked oats porridge.
Healthy Soaked Oatmeal Porridge
- 2 cups of Organic Rolled Oats
- 2 tablespoons of Organic Raw Buckwheat
- 1 teaspoon of Raw Apple Cider Vinegar
- Warm Filtered water (enough amount to cover the oats)
- 1-2 cups of Filtered water or Grass-fed Milk
- Sea salt to taste
- Grass-fed Butter or Grass-fed Ghee for serving
- Dark Maple syrup for serving
- The day before, in the morning, soak rolled oats and raw buckwheat in warm water. Make sure the water covers the grains by about 1 inch. Add 1 tsp of raw apple cider vinegar. Cover and leave on the countertop for 20-24 hours.
- The next morning, pour 1 more cup of water or grass-fed milk (or nut milk) over the soaked oats. Do not rinse the oats or pour the water off.
- Add sea salt to taste.
- Place the pot on medium-high heat and bring to a boil. Reduce the heat to low and keep stirring until the porridge reaches the desired thickness.
- Taste the porridge and adjust the salt. Serve with butter and a drizzle of maple syrup. Sprinkle with seeds, if desired.
- Enjoy your delicious and nutritious healthy soaked oatmeal porridge!
Check out other breakfast recipes: Nourishing Breakfast Recipes by Organicbiomama