Healthy Soaked Oatmeal Porridge Recipe (Nourishing Breakfast)

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This healthy soaked oatmeal porridge has a very slight sour taste, which I love because for me the regular unsoaked oatmeal porridge tastes kind of bland and no one used to like it in our family. And now this soaked oatmeal porridge is a winner!

healthy soaked oatmeal porridge

Why do you need to soak the oats? Why SOAKED oatmeal porridge?

Soaked oatmeal porridge is much healthier than unsoaked oats porridge because 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.

Soaking oatmeal is tricky but easy

Oatmeal is usually not raw but treated with heat, and heat destroys the phytase which is what deactivates the phytic acid. That’s why we will need another grain which is high in phytase to help break 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 the phytic acid. 

Oats are very low in phytase whereas raw buckwheat is very high in it so one tablespoon of raw buckwheat would be enough to neutralize the phytic acid in one serving of oats providing the environmental conditions are optimal.

Let’s start making our healthy soaked oat porridge now

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. 

I used whole raw buckwheat groats to soak with oats because raw buckwheat is very high in phytase and it does not ruin the taste of the oats when cooked together.

I used an apple cider vinegar as an acid medium needed for soaking. It is possible to use one of these too: lemon juice, whey, kombucha. I personally do not know what kind of taste they may give to the final porridge, as I have not tried them yet. I do not feel the apple cider vinegar taste in my porridge so I use it. I guess you may have a lemony taste if you use a lemon juice, so I would avoid using it for soaking grains for a porridge unless you like it.  

Also, about salt! Enough salt makes the porridge taste so good, so you will not need a sweetener or will need a tiny amount of it only. If you want to adjust the taste, add enough salt not sweetener, but don’t make it too salty of course. You any sea salt. I use Himalayan pink sea salt. Himalayan sea salt is saltier than Celtic sea salt, so adjust the amount to your taste. Start by adding a small amount and then taste. For me, Celtic sea salt tastes better, but Himalayan salt is more cost-effective. 

The final porridge will have a slightly sour taste which is better than a bland regular unsoaked taste.

soaked oatmeal porridge

I love eating my porridges with lots of grass-fed butter, but you don’t have to. Just know, you can never ruin a porridge with butter. 😉

Healthy Soaked Oatmeal Porridge

Serves: 4-5

Ingredients:

For soaking:

After soaking:

Instructions:

  1. Start the day before in the morning. Soak rolled oats and raw buckwheat in warm water. Water should be covering the grains about 1 inch on top. Add 1 tsp of raw apple cider vinegar. Cover and leave on the countertop for 20-24 hours. 
  2. 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, do not pour the water off. 
  3. Add sea salt. 
  4. Place the pot on a medium-high fire and bring to boil. Reduce the fire to low and keep mixing until the porridge reaches the desired thickness.
  5. Taste the porridge and add adjust the salt. Serve with butter and little maple syrup. Sprinkle some seeds if you like. I sprinkled some hemp seeds. 
  6. Bon apetit!

healthy soaked oatmeal porridge

 

 

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organicbiomama

Hi! My name is Feruza. I am from sunny Uzbekistan. Currently, I am a stay at home mom of two beautiful boys and have a wonderful supportive husband. I hold Masters' degree in Multimedia Engineering, but at this moment, I am just a Mom. With all my love to my family, I try to nourish them with wholesome foods always trying and experimenting new recipes. My hobbies are languages, healthy lifestyle, nourishing food, books, sewing, knitting, DIYs, homeschooling, and much more! I felt the need of my own corner where I could collect all of my favorite recipes and information without losing them. And here it is! Enjoy!

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