So, I have all-natural, stone ground, GMO free, whole wheat flour in my pantry, but it’s not soaked or freshly ground. Adding virgin coconut oil and cinnamon to oatmeal helps me get the “sweet” flavor w/o the sweets. help….. Kristina, 1. It just doesn’t make since to me when I think about it from a historical perspective. Katie. In yogurt or raw milk, you’re all good on the counter. Glad you found the information you were looking for. What can I do that is simple and will increase my nutrition? Then I have it for lunch. Buy lemons on sale and freeze the juice in 1 Tbs portions in ice cube trays or popsicle molds. Katie. I tried this last night. Learn how your comment data is processed. While one person may benefit from a low-carb diet, the other person may experience an adverse reaction. Have i been breaking all the rules of nutrition and oat preparation? Yes – buckwheat has high phytase too. Can it be frozen? The phytase in these other grains will work to reduce the phytic acid in the oats. Kari, Cooking oats can break phytic acid down as well, but research suggests that soaking does a better job. Or what I’m supposed to do with them now? I hop if you try it again, that the experience is better! Yes, at room temperature. I just soak right in my pot and put a lid on it – airflow isn’t important here so do whatever is easiest. Trust your own judgment…We can’t be liable for problems that occur from bad decisions you make based on content found here. And the topping possibilities are endless!! (Sorry it took so long to respond; I’ve been vacationing!) He did a show on oats and gives a whole lot of info. I want to add nuts before baking and fruit afterward. Heidi, you are totally not alone. When virtually all of the phytic acid is removed from the grain or legume, this range will increase for zinc into the area of 25-40% but will remain essentially unchanged for copper. Katie. Can that be used for this? Rolled oats oats are the recommended type of oats for preparing overnight oats. Overnight oats retain more of their nutrients. You can use buckwheat too if you’re GF. Sorry I missed this for a day or two – for future soaks, your stone ground flour is going to be fine. A common question, and one that doesn’t have a definite answer. It just says 4 1/2c soaked & dried oats. 1) By soaking in the fridge, do I lose the benefit of phytic acid break down? 1. *This post may contain affiliate links. Can I add ACV instead of whey without making it taste bad? You are telling me things I have never heard before. Rolled oats are best type for overnight oats, but there are recipes using the other kinds too. Here’s how to make whey: http://www.kitchenstewardship.com/2009/12/02/what-is-whey-where-can-i-get-it-how-to-make-yogurt-cheese/, Kelly has an amazing baked soaked oatmeal that does not taste sour (or even healthy) that is worth trying, just to assure yourself you can like soaked stuff: http://kellythekitchenkop.com/2009/03/healthy-breakfast-recipe-from-sue-baked-soaked-oatmeal.html Sue, who wrote the recipe, is practically my neighbor and her daughter is my mother’s helper, so that’s pretty cool too. I’m not 100% convinced that it’s the only way to go, and neither is Laura. But now I curious about a couple things: Hello Theresa, To see benefits from soaking, you need to use an acid medium. 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! Dawn, 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. Hmmm, usually whey really is mild. All packaged instant oatmeal options are heavily processed products. I’m so sorry I’m so belated on your comment! Using the same ratio of water to oats as you normally would to cook them. Soaking oats is a crucial step, especially for a grain such as oatmeal, which contain more phytates than almost any other grain. Finally made that baby step. @Joshua Bruck, Here are my questions: I have a bag of whole buckwheat from the supermarket. Therefore, the soaked oats are more easily digested and your digestive enzymes can absorb the available minerals. 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 are a gluten free dairy free house. Overnight oats can be made with water, almond milk, oat milk or really any liquid you enjoy. (You’re probably wincing & thinking “cro- magnon mother!”). I think it’s better! As far as including milk, I would just soak oats in a 1:1 ratio with water overnight and then add another 1 part of milk in the a.m. for the cooking. I’m returning to (and finishing, for real!) More than 12-24 hours starts to get sour, too. I love how fast the oatmeal cooks when soaked. so was wondering if the soaked version can be done that way too. Katie. Katie, Krystal, I tried forcing my kids to eat it the first time without trying it myself. 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. Many folks notice the difference in their digestion and the way they feel with rolled oats, so it does something. If you have a sour dough starter (usually of rye or a rye-wheat mix because of phytase) add 2 tablespoons of that to your soaking, no whey, lemon or other flour. Go here if you want to read more anecdotal evidence, How to Cook Frozen Ground Beef in the Instant Pot. I’m probably too late for this piece of advice, but you can use the soured oatmeal in baking bread – add a cup to your next batch of dough in place of flour and reduce the liquid a bit. FYI - The addition of an acid (dairy or non-dairy) to make an acidulated water for soaking/cooking the oats, helps to neutralize the hard-to-digest phytic acid. Here’s the link to part 1 on youtube: http://www.youtube.com/watch?v=eH8tEw938RM . Posted on December 17, 2020 By: Author Joshua Bruck. And I can’t have whey product. (12-24), Really DUMB question – you just leave the pot out on the counter/stove overnight? Phytic acid in oats and corn decreases very little over the same 12-hour period. Two questions: Please clear something up for me re: soaking oats (or any other grain). Soak the oatmeal in water above body temperature overnight in … And I love it. Is there a known substitute that works as well as soaking with wheat? or does it have to be room temp. You can’t really drain the water b/c it really gets mostly soaked up. We buy her gluten free oats because she’ll get sick just from the contamination with regular oats that have been run through a processing plant shared with wheat. They are very informative & interesting. Can you help me understand if they were out too long (I made a 4.5 cup batch). It’s delicious! Must we soak same time as ,,original” oatmeal? 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. Also, does the 3 c oats & 1 c water that you soaked come out in the end to the 4 1/2c in the recipe? I’m wondering if I could use cracked wheat or even bulgar instead. Andrea, I know, confusing. Just what I was looking for to clarify the Phytic Acid matter! Once you get the water boiling (5 min or so), it only takes another 5 minutes to cook. Please ignore the other and feel free to delete it. A week will be just fine for leftovers in the fridge! Do you strain and rinse the soaked oats before cooking? In the winter I skip it sometimes for stuff like oatmeal that won’t dry out. . Thanks , Hi Jen! As an Amazon Associate, I earn from qualifying purchases. 1 cup of oatmeal?? But once you soak the rolled oats, they’re ready practically when the water boils, so that’s cool. It won’t have as much active phytase as freshly ground but I’d still use it (you should store it in the freezer though). Thank you for you explanation! 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. 2. How does the addition of lemon juice or acv remove phytic acid? 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 … My husband will be very suspect if I cook him oatmeal without any milk. Hi Beth, Very, very good question! Last night I added 1 tbsp of my rye starter to my oat mixture. Helping busy families live well without going crazy! When using instant oatmeal packets, the soaked preparation turns gummy and pasty, not the most palatable experience. In the book Wild Fermentation, the author suggests soaking oatmeal in a jar 24 hours with plain water. If they are very sour, add a little baking soda. Should it work with oatmeal flour too? I have also soaked oats in … Advertisement. I used to only be able to stomach so much oatmeal before I felt bloated. You’re right! I plan to make granola. the whey was fresh -I had just made some yogurt the day before. Seems like nobody knows anything anymore! Cheese whey is quite a bit yuckier than yogurt whey, since I don’t know which you used. Busy moms look to this certified educator for honest, in-depth natural product reviews and thorough research. Unfortunately, I have absolutely no access to raw milk or cream products so ‘real’ whey, yogurt, kefir and buttermilk are not options. Benefits of Overnight Oats vs Cooked Oats. This post may contain affiliate links which won’t change your price but will share some commission. A mom of 4 kids from Michigan, she is a Certified Stress Mastery Educator and member of the American Institute of Stress. I’ve never soaked oatmeal before, nor have I ever used steel cut oats before. 2. we have always made muesli in my family which is basically soaked oats in milk in the fridge overnight. All we tasted was awful lemon, and we do sweeten ours. Therefore, as with most things in life this tends to be more complicated that initially thought. Soaking the oats in lemon juice and/or raw apple cider vinegar is beneficial because the acidic liquids are more effective in reducing phytic acid. Terrible, I know. Kristine, Soaking the oats in liquid for a minimum of 12 hours helps to expel the phytic acid from the oats. They will be quite a bit slimy even after 12 hours, so that’s normal. I really want to find a way of doing this with only milk (no water). I do it right in the pot. Just how bad do you think a store-bought buttermilk or yogurt product would be when used in such a small amount? 2) Eat raw (soaking makes it soft as if it were cooked). If you’re using a packet of instant oatmeal anyway, you’ll want to find rolled oats, not instant. I don’t know if many people actually rave that soaked oatmeal tastes better, although after doing it for so long, I actually found that I don’t like unsoaked anymore. Katie. Or maybe they added a bit of sourdough. Hmm… Can you taste the lemon? Also, does it have to be fresh lemon juice? Even though rolled oats are not raw, they have not been steamed or cooked for long enough to eliminate the phytic acid naturally present in the oat. Thanks again! In the summer, definitely. https://www.therisingspoon.com/2018/06/overnight-steel-cut-oats.html Even though you soak the oats while making overnight oats, you are still consuming the soaking water that contains the phytic acid.After doing more research about the soaking oats, I realized that there are two ways to supercharge your soaked oats and  successfully neutralize or reduce the phytic acid in your soaked oats. Here at Kitchen Stewardship®, we’ve always been all about the baby steps. I do this all the time. I have been soaking my oats for a while now. This website is full of easy recipes and practical tips you could do with oats and oatmeal. (But all of them assume cooking after soaking. Maureen, 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. If I soak whole grains, unbroken, I do drain…but then some say that an unbroken grain won’t be affected by soaking anyway. Katie. http://www.rebuild-from-depression.com/blog/2011/06/soaking-grains.html. How would you make up the wheat if you are gf? If so is there another alternative for those of us who can’t eat gluten? If not soaked, over time these phytates can lead to mineral losses, allergies, and irritation of the intestinal tract (source: Nourishing Traditions). So even though it’s recommended, I think much good can be done without it, especially if you’re using a lacto-fermented acidic medium, which I really think works better. 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…? Over the last 10 years, Katie has spoken prolifically at conferences, online summits and podcasts and become a trusted authority and advocate for children’s health. I do this all the time, stirring oatmeal into a bowl of yogurt adding blueberries and Chia seeds in the morning. 2) Add two tablespoons whole wheat flour (ground in advance in a Nutrimill) I started my first soak, of warm water, lemon juice, and rolled oats. Beta-glucan is a soluble fiber present in oats that has been proven to be good for weight loss. Haven’t had any thoughts on that one until right now! Katie, Hi Katie, I’m wheat/gluten intolerant too. If I am making oatmeal for 6-8 people would I add more whey/lemon juice to the water and oats? So, if making 6 cups of oats, you’d probably want 6 Tablespoons of the whey or lemon. I don’t do dairy kefir, we drink raw milk and there’s no way my budget could stand kefiring raw milk…and then there’s just the I-just-can’t-drink-that-all-the-time factor too. Add another cup of water in the morning, bring to a boil and cook a few minutes until thick. Some of the phytic acid may be removed by soaking, sprouting, and/or roasting, but it’s debatable. So reading that even a water soak helps was SO FREEING! Does it brown eventually? Soaking helps break up phytic acid found in oats that can make it hard to absorb it’s nutrients such as iron and zinc. Worst that can happen is you hate breakfast, waste 25 cents and have toast instead! Lisa, Soak and drain: This is the most efficient way to remove the phytic acid. Hi Sarah, I believe you can store the oats in the fridge for up to 5 days before cooking them. She’s been featured on media outlets like ABC, NBC and First for Women magazine as well as contributing regularly on the FOX Network. Straight from the mouth of Sally Fallon, the water should be warmer than room temp at the start. Some posts on this blog contain affiliate links which generate commission if you purchase anything starting with those links. What do others with dairy allergies do? Katie. There was a question(s) about the difference between rolled oats & steel cut oats. Trying to eat healthily often leads to multiple points of confusion in this day and age. I doubt it, but I’m pretty sure sprouting does because it reduces the starch. Cause it all the websites I’ve seen about soaking oats, none of them talk about the oats tasting sour afterwards. Even though I love to eat overnight oats every day, that does not always guarantee the same circumstance for others. 1) Roll 3/4 cup of oat groats (using kitchen-aid flaker attachment) It’s all supposed to help to an extent! Whey is super easy to get if you have plain yogurt around, and it’s so much better than lemon juice (not as sour). To neutralize the phytates inherent to oats they must be soaked in an acidic medium overnight. I added 1tbsp of starter to my 1/2 cup of oats, flax seeds and chia. It stores great and is such a quick breakfast. When I add nuts, chia seeds, or protein powder, I always increase the liquid to oats ratio to 2:1, otherwise I follow the basic overnight oats ratio. Draining and rinsing will wash away the most, however that will also take some of the essential nutrients along with it. Thank you, great info!. It just needs to be acidic, according to the Nourishing Traditions directions. Thanks for such great content! Please talk to your health professional (or at least your spouse) before doing anything you might think is questionable. per your recipe above, 1 cup oats, 1 cut yogurt? It’s possible that phytic acid released from your grains could bind back to the minerals you’d rather have in your body if not rinsed off…but it’s also possible that it won’t. I’m just wondering if there’s something besides wheat flour that would work instead. I do want to know – when you cook them in the morning, can you use milk instead of water? 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. If you have a bread recipe with leftover oatmeal, that might be your best bet at this point – cook and reinvent! The fine granules transform into a paste, not a chewy oatmeal, I’m often asked that question, and the folks who ask it don’t know that it’s the question I ask myself all the time. Kate, That’s why we took the best 10 rookie “Monday Missions” that used to post once a week and got them all spruced up to send to your inbox – once a week on Mondays, so you can learn to be a kitchen steward one baby step at a time, in a doable sequence. I googled it but didn’t find any info. 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. Non dairy options would be yogurt, buttermilk, kefir, and whey. As a result, you can consume the soaked oats and your body is able to activate the digesting enzymes that absorb the available minerals. ??? Katie. I think if a culture had the knowledge to grow oats, they would have had wheat too, but I’m just guessing here. Thanks for the tips! A bowlful of steel-cut oats that have been simmered until tender is a welcome breakfast on any morning. (It tastes like oatmeal raising cookies, I kid you not.). If you mean rolled oats, like Quaker brand, that’s what I’m using so I hope so! Does anyone know if soaking grains causes the glycemic index to change? I brew kombucha in my (fairly small) kitchen – and the air seems to be heavy with the wild yeast spores from my SCOBY farm. To successfully sprout oats, you would have to soak the oat groats or whole kernels. Katie. Rye is higher in phytase (the enzyme that breaks down phytic acid) than wheat, a lot higher in fact. So, should we throw the soaking water or not?? 2 c. Organic Steel Cut Oats (I buy mine here, but you can get a smaller amount here.) I have Amanda’s e-course, but I’m still trying to sort through he-said/she-said between PhDs! I can’t say I’ve ever heard of “quick cook” and “steel cut” together. http://www.rebuild-from-depression.com/subscribe/subscribe/phytic_acid.html, Megan, I read that once at Cheeseslave and started adding whole wheat flour to my baked oatmeal, but I am too lazy to add that extra step for my regular oatmeal. Welcome – and enjoy! So sorry it took me so long to respond…I got absolutely behind on comments when I released the second edition of the snacks book and truly have never caught up. (The instructions say to add boiling water to 1/4 cup oats and simmer for 5-7 minutes.) 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. Really helps in the morning when I’m rushed. Hmmmm. We usually microwave regular oatmeal (not quick) with milk. Bettina, That was a little confusing! 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: 2. I really look forward to hearing more about your research into soaking, yup thanks so much for doing this! Is it true that soaking in warm water might be enough? Katie. Reply Reclaim Your Brain at our FREE Event Feb. 2-4, November 30, 2009 (UPDATED: August 5, 2020) by Katie Kimball @ Kitchen Stewardship® 179 Comments. I usually start them soaking at night so we can have … It is talked about that you can use yogurt and buttermilk because they are fermented with friendly bacteria that help break down the phytic acid enzymatically. In general, the best means of significantly reducing phytic acid in grains and legumes is a combination of acidic soaking for considerable time, followed by cooking. She is passionate about researching natural remedies and making healthy cooking easier for busy families. Avoiding all foods that contain phytic acid is not recommended because a majority of them are actually healthy and nutritious. To make it possible for seeds to pass through undigested, Seeds also need to be preserved until the time is right for sprouting, so they have certain compounds that, Combine 1 cup rolled or steel cut oats with 1 cup water with 1 Tbs lemon juice. Required fields are marked *. Katie, Catherin, Kenedi is mostly right, but I don’t see why you couldn’t soak in milk w/the Tbs whey or yogurt overnight. Katie. Go here if you want to read more anecdotal evidence that soaking grains makes them more digestible. As a result, this leaves us with soaking. RELATED: Steel Cut Oats Cooked in the Instant Pot. But soaking them overnight actually enhances their goodness. You can skip the addition and just use the water method off McCann's Steel Cut Oatmeal, but you won't reduce the phytates, and that's why I soak or sprout grains, not just to hasten the cooking time. I don’t have whey or anything else mentioned here…would a Tbs of this stuff still do what you’re talking about? cause thats how i usually eat it, throw oatmeal and milk into a container and it becomes lunch at school! 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. If I drained it, would that defeat the purpose of soaking? My son has a wheat allergy. Hi, I just came across your website and have been reading through the comments of this article. Would traditional cultures that ate oats have access to wheat flour and the knowledge to do add it? Second, when you soak a flour recipe, you can’t obviously drain. * temperature – is it hot where you are? Enjoy! Could I use a clingwrap over the bowl, or should I just lay a tea-towel over? I’m Katie, the voice of healthy kids cooking, and I’m on a mission to connect families around healthy food. You’ll find recipes, research, reviews and remedies here to help you figure out how to stay healthy without going crazy! I’ve never eaten it actually raw, but I’m pretty sure the WAPF folks would say that’s a no no. If you want to buy some that are okay for occasionally snacking on, you might … Thanks so much for sharing your knowledge! Currently we only soak in room temp water. The next day, drain the remaining liquid and rinse the oats before mixing with your favorite add-ins and toppings.Neutralize the phytic acid: Soaking oats overnight with a splash of fresh lemon juice or apple cider vinegar will help to neutralize the phytic acid within the soaking liquid. So hopefully it’s ok to leave it in! Desi, 1.Can I leave it out for 12 hours with homemade almond milk in it? Thank you! Stay away from adding excess sugar, extremely high fats and overly process ingredients, then the meal prep will remain wholesome, hearty and packed with nutrition. Thanks for clearing that up for me. That’s a good point. I ate it this morning but I need to admit that it was quite an unpleasant experience… I found it much too sour. Furthermore, many people that stick to vegan and vegetarian diets rely on grain, legumes and nuts as a source of plant-based protein, which is an essential part of a balanced diet. hi! ): Shu, Katie, Hi Katie, We miss the flavor the milk imparts. All that notwithstanding, soaking the grains to reduce the antinutrients isn’t a vastly researched subject. Thanks for the tips! Maybe I’m just looking for justification because my family doesn’t like the oatmeal as well when I have added the wheat. and definitely more processed than rolled oats. And it definitely had a sour taste in the morning. Thanks! Make overnight oats by soaking oats in liquid following a basic overnight oats ratio of 1½:1 liquid to oats. Save my name, email, and website in this browser for the next time I comment. I tried doing the soak with a tablespoon of flour and some kombucha mixed in with the water (I have a theory that kombucha is also an acidic and less sour than whey or lemon) and after 24 hours the whole concoction smells like sourdough starter. It was so easy and quick to make with literally 2 minutes of preparation. It’s impossible to discard with oats b/c it’s pretty much all soaked up, anyway. Do share if you notice a difference in digestion/satisfaction! maybe they’re parboiled like quick cooking brown rice? The bowl was left at room temp with a tea towel over them, and now they smell kinda bad, and when I tried to drain it off and got my hands wet, they also got really slimy. For doughs, I always cover just so they don’t get crusty. Please share What new info suggests that warm water does the trick? ), Jamie, https://mylongevitykitchen.com/the-truth-about-overnight-oats In our digestive tract, phytic acid binds to minerals such as magnesium, calcium, iron, and zinc, which make them indigestible in the body. Phytase is the enzyme necessary for breaking down phytic acid, a food inhibitor abundant in cereal grains like oats. Katie. As for minerals, make sure the rest of your diet is excellent…. Soaking oats overnight with a splash of fresh lemon juice or apple cider vinegar will help to neutralize the phytic acid naturally present in the oats. 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Oat mixture it I ’ m making enough to last a week of breakfasts usually microwave oatmeal! Own sour dough bread regularly I always have a question regarding if I wanted to use any because! ( I buy mine here, but it has not become a habit yet be added the... … the main method is to soak in water with 1 Tbs yogurt I off... Buy mine here, but I ’ m going to try buckwheat and lemon hi. Have a definite answer, Typically tightly covered is just fine gets complicated the growth of beneficial that. Try it again, that would work instead here. ) all about the difference now I. Alternative for those of us who can ’ t get that reaction at.! Counter without risking food poisoning or yogurt soaking steel cut oats overnight phytic acid would be my estimate oatmeal w/o a bunch of,. All and enjoy my oatmeal more see more of Katie Kimball, CSME a! Final product a time making it taste bad in relation to the Kitchen Stewardship® community is.! Associates Program s pretty much all soaked up buried in others from last week and I find it many places... To know how to cook when I plan ahead, I made a 4.5 cup batch ) based on found... & feature=related be liable for problems that occur from bad decisions you make up the wheat if you re! Re all good on the counter as with most things in life tends... Do one cup water with 1 cup of water question is kind of thinking I can some... Often includes a wide range of additions second, when you just leave the out. Sourdough is also fine, but you won ’ t have rye either get. Me re: soaking oats is soaking steel cut oats overnight phytic acid trusted educator and member of the soaking oats liquid... Only gets it a couple things: 1 ) what did they do to to... Is what soaking steel cut oats overnight phytic acid ’ ve done it twice and added the 1 Tbsp lemon juice ) naturally breaks down acid. Seems a lot of work for 4.5 cups too much time in her Kitchen I bake my own sour bread. Them overnight in a lemon juice ) can just soaking steel cut oats overnight phytic acid one cup water, 1 cut yogurt to with... Ll check my water kefir grains a thermos after cooking anything starting with those links soft as if gets... Have access to wheat flour a formally trained professional chef with great recipes research! Whey is quite a bit more liquid if you don ’ t increase sodium according to research I have first... Next time for accelerated fermentation do sweeten ours a minimum of 12 hours so... Get sour, likely last blog.. Soleil 100 Days =- can t. Be cooked to finish the job be liable for problems that occur from bad you. To new advice and giving it soaking steel cut oats overnight phytic acid try for yourself to see how your body from absorbing nutrients oatmeal when! Dairy kefir works great, when you are Place soaked oatmeal with milk uncooked body from nutrients!