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Move over sweet oatmeal, savory oatmeal is the perfect summer treat. When prepared properly, it will keep you full for hours and satisfy all the cravings.
Oats are a grain that contain anti nutrients, specifically phytic acid, lectins, and avenin found in the bran of the oat. Phytic acid binds to minerals in the body, such as—magnesium, calcium, copper, iron, zinc, and blocks absorption of these necessary minerals. These anti nutrients also inhibit the production of necessary enzymes to break down the oats.
To neutralize the anti nutrients, it is necessary to soak them in warm water and an acidic medium for at least 12 hours, preferably. This increases the digestibility of the oats and eliminates the anti nutrients. Examples of acidic mediums are: Apple Cider Vinegar, lemon juice, whey, yogurt, kefir
Soaked oatmeal becomes a “fast food” when cooking them the next morning. The night before the intended oatmeal breakfast, place the oats in a bowl to soak in filtered water and an acidic medium. The following morning, strain the water and cook the oats in milk or just water. The preparation process takes less than five minutes and will hopefully turn into a habit after a few times of going through the process.
*Note: If you want to take these oats up a notch, sprinkle some Eat Pluck Seasoning Mix on top. Trust me, you won’t be disappointed.
Ingredients
- 2 cups of dried, rolled oats (preferably organic)
- 1 TBL of acidic medium (ACV, lemon juice, whey, kefir, yogurt)
- 3 cups of water or milk
- 2 TBL (or more) of butter
- 1 tomato, diced
- 1 avocado, cut into cubes
- 1 lb of bacon or sausage
optional toppings* caramelized onions, mushrooms, raw cheese, fried egg, soft boiled egg, sautéed veggies, Eat Pluck Seasoning Mix
Instructions
Instructions for soaking oats
The night before cooking oats, place 2 cups of dry, rolled oats into a large glass bowl. Fill the bowl with water until the oats are well submerged.
Add 1 TBL of whey, lemon juice, or ACV (apple cider vinegar) to the bowl and mix with the oats.
Cover and let oats soak at room temperature overnight.
Instructions for cooking oats
The next morning, drain the oats in a colander.
Bring 3 cups of filtered water or milk to a gentle boil in a pot over medium-high heat.
Add the oats and lower the heat and simmer for 3 minutes. They should absorb the liquid and become thick and creamy. Stir occasionally.
Instructions for assembling oats
Once oats have been cooked, serve into individual bowls and add heaping spoonfuls of butter. Butter will melt, mix with a spoon to incorporate into oatmeal.
Top and serve with desired savory toppings: diced tomatoes, sliced avocado, bacon, sausage, raw cheese, fried egg, soft boiled egg, caramelized onion, mushrooms, sautéed veggies, or whatever your preferences are.
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is it necessary to strain the oats before cooking? I have seen different answers to this before, interested in your opinion. Thanks!
I’m wondering the same thing, too!
At the end of the soak it is necessary to drain the soaking liquid. The primary reason for the soak is to leach out the problematic antinutrients: phytic acid, lectins, and avenin found in the bran of the oat. That is why one throws that water out.
Sounds yummy! I bet sautéed onions and mushrooms would also be good in this savory oatmeal.
My Turkish neighbor gave me a recipe for oatmeal. Start out
with organic oats soaked in water the night before. (basic recipe)
In the morning add 1/2 cup of feta cheese for every 2 cups oats,1 tbl. turmeric, a little coarse ground black pepper and 1 small hot dried red chili, minced. Simmer until the oats form a thick porridge. If oats start to stick use wooden spoon to scrape into the mix. Puffs of steam will rise up as it cooks.
If you like more heat and salt:
On the table have more turmeric powder to sprinkle on top or
mix in, tabasco sauce for more heat and tamari sauce for salt.
Curry powder can be used also.
I could never love oatmeal until I tried it savory on a whim! My favorite includes parmesan, fresh chives, fried eggs, butter and chunky celtic salt.
Since I use sprouted oats, do I still need to soak them overnight to remove phytic acid? If so, if I’m making 1/3 cup of oats would a teaspoon of apple cider and a cup of water be an appropriate ratio?
My question too!
All the oats sold in North American grocery stores, including the organic certified ones, have been heat treated after harvesting to prevent rancidity and extend shelf life, destroying the enzymes in the process, so I don’t see how an overnight soak would disable antinutrients like phytic acid. Soaking might soften them a bit, reducing cooking time, but that’s about the only benefit I could see in doing it.
A better approach might be to cook the oats, let them cool, then let them sit overnight in kefir or yogurt, letting the bacteria predigest them to some extent.
I’ve been eating organic cooked oats every morning for a year now. I learned oats can lower cholesterol, clean out bad fat, add fiber. I have lowered my cholesterol, lost weight especially in the belly. The only side effect I have is gas. Is that from the phytic acid?