Soaked Oatmeal Basics :: Plus 6 Different Recipes! (2024)

FAQs

How long should you soak oats before eating? ›

To prepare overnight oats, simply put porridge oats in a container, fill them with water, your choice of milk or yoghurt, and place them in the fridge. Remember to always soak the oats for at least 12 hours, but 24 hours is better.

Lectins are reduced by cooking and further reduced by soaking and then cooking. Soaking is simple to do, place the desired amount of oatmeal into a cooking pot 10-12 hours before you plan on preparing the oatmeal. Cover it with water, and add a little lemon juice or vinegar to reduce phytic acid (another gut irritant).

When soaked overnight, the starch present in the oats is naturally broken down and more nutrients are absorbed by the oats through the period of soaking, the acid present in the oats also breaks down overnight and this results in better digestion. Due to its soggy texture, it is much easier to consume in the morning.

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

it's a common practice for people to rinse oats before cooking them. Rinsing helps remove excess starch and any potential debris. Some people prefer the creamier texture that results from not rinsing, while others rinse to achieve a lighter texture. It ultimately depends on personal preference.

Generally, overnight oats stored in the fridge are good for consumption within five days. It is like breakfast waiting for you! That's why you may rest from preparing breakfast for up to five days. Just prepare one Sunday night and you won't need to spend so much time preparing breakfast the whole week.

Soak the oats: Soaking oats in water for several hours before cooking can help reduce the levels of phytate and lectin. The water should be changed several times during the soaking process to help remove the compounds. Sprout the oats: Sprouting the oats can also help reduce the levels of phytate and lectin.

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.

"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular." This helps with bulking up your stool, making it easier for your bowel movement later.

Should you soak oats in fridge or room temperature? ›

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

Method #1 – Overnight Soaking Method: Similar to how I did in this recipe, soak it in hot (recently boiled) water overnight and then heat it up in the morning using a little bit more liquid.

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?

Yogurt: Greek yogurt lends richness, flavor, and lots of protein to help you take on the day.

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

That soaking process allows the oats to absorb the liquid and soften them enough to eat uncooked. You only need to let the oats soak and rest in the fridge for 2 hours. But, it's ideal if you soak it overnight…hence the name overnight oats!

Oats are incredible nutritious and make for a great breakfast or snack! The best part about soaked oats is that you don't necessarily need to make them hours ahead of time. With smaller ground oats, the mixture only needs 10-20 minutes of soaking.

The main method is to soak the oats 12 hours or overnight in water. Using the same ratio of water to oats as you normally would to cook them. Soaking activates an enzyme in the oats called phytase that naturally breaks down phytic acid.