A warm bowl of creamy porridge makes a nourishing breakfast as we head into autumn. Oats are highly nutritious, lower on the glycemic index and they are a “slow carb”, which means they provide sustained-release energy. Add a healthy fat like coconut milk, organic dairy, coconut butter or ghee, and you have the perfect combination to get you through the morning.
However don’t forget to properly soak your oats the night before, this step is important because it makes the oats more digestible and turns them into a highly nutritious food. Properly soaking your oats overnight deactivates the harmful anti-nutrient phytic acid, which is an irritant to the gut and can deplete our body of important minerals like calcium and magnesium.
Unfortunately oats are high in phytic acid and low in the enzyme phytase needed to neutralize it. Therefore as part of the soaking process we need to add in a small quantity of a flour that is high in phytase and that can break down the phytic acid. After much research (!) I have found the method below to be the most effective and simplest way to soak your oats.
Soaking method for 1 cup of oats
- Mix 1 cup of warm filtered water with 2 tablespoons of lemon juice, apple cider vinegar, yoghurt, kefir or whey (I find that using lemon juice means the oats don’t have a sour taste)
- Mix your oats with the warm water mixture
- Add in 1 tbsp of wholemeal spelt/rye flour
- If gluten-free use 1 tbsp of buckwheat cereal/ground buckwheat
- Mix and cover your oats with a towel. Leave to soak overnight for 12 hours.
To make creamy oat porridge
1 cup of rolled oats, soaked overnight
1 cup of full fat coconut milk
Topping ideas: banana, shredded coconut, cacao nibs, nuts/seeds, ground flaxseed, coconut butter, melted ghee or butter, nut butter.
- Gently heat the oats over a low-medium heat
- Gradually add in as much coconut milk as you need to get a thick, creamy consistency
- Add your favourite toppings and serve warm
If you have older kids, teach them how easy it is to soak their oats for optimal digestion. I am showing my 14-year-old daughter how to do this and if they are going to be eating oats regularly, I believe it is an important skill to teach them.