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

FAQs

Do you need to rinse oats after soaking? ›

Make sure that you are rinsing them well. People tend to skip this step, but from my personal experience, I find rinsing them well omits this. It also helps in washing away the sticky starch that can make oats gummy. Try using lemon juice or apple cider vinegar as the acidic medium instead of the kefir or yogurts.

A bowl of soaked oats in the morning will support you in feeling full and satisfied. According to research, people who eat porridge for breakfast feel fuller for longer and consume fewer calories at lunch. Soaked oats improve oat digestibility and allow nutrients in the grain to be more easily absorbed by your body.

Adding nutritious toppings to oatmeal can boost its flavor and contribute to its health benefits. Try adding fruit for sweetness, veggies or eggs for a savory twist, or sources of protein and fat to make it a balanced meal.

Soaking activates an enzyme in the oats called phytase that naturally breaks down phytic acid. However, unlike other grains, oats do not have a significant amount of the phytase enzyme. So, you may want to consider adding a complement grain or yeast to further reduce the level of phytic acid.

So, from here on out, we'll be soaking. Once they're soaked, it's time to cook. Simply bring oats to a low boil. Then reduce heat, cover, and simmer until tender.

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."

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.

Overnight oats are, by definition, served cold in the morning. Overnight oats are oats that are soaked in a liquid overnight so that the oats can absorb the liquid - no heating up necessary. The liquid can really be anything. It can be milk, a milk-alternative like almond or soy, or water.

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?

What can I add to my oatmeal for more flavor? ›

Instead of using sugar, boil your water with chopped dates, apricots, or diced apple for sweetness before adding the oats. Stir in spices like cinnamon, cardamom, turmeric, nutmeg, or even Ras al Hanout.

Add different spices, such as nutmeg, ginger, allspice, or cloves. Add different sweeteners, such as honey, maple syrup, brown sugar, or coconut sugar. Top your oatmeal with nuts, seeds, dried fruit, or fresh fruit. Add a dollop of yogurt or Greek yogurt to your oatmeal for extra creaminess and protein.

By soaking your oats you neutralize the phytic acid. This soaking allows the beneficial enzymes to work and increases the number of vitamins and minerals present that your body will absorb. On the plus side, the process of rolling oats removes at least part of the bran, where a large portion of the phytic acid resides.

Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

All grains contain something called “phytic acid”—or phytates—in the outer layer or bran, and oats contain more phytates than almost any other grain. If you soak your oats overnight at room temperature (do not put them in the fridge!)

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.

When finished soaking, rinse the oats with water. Bring 1 cup of fresh water and sea salt to boil in a pot. Add in rinsed soaked oats and simmer on low. Cook for 3 to 5 minutes or until oats reach a desired consistency, stirring occasionally.

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

Overnight oats is a no-cook method for making oatmeal. The basic idea is that you allow old-fashioned oats to soak in milk overnight (or for a few nights), so by the time you are ready to eat them in the morning, they are soft and easy to digest.