So you could possibly dehydrate, but again – that’s a lot of work for 4.5 cups. Ali, Since I’m here, I did have a couple other questions. I’d heard that any acidic substance would work (sour milk, butter milk, vinegar, lemon juice). Also, does the cooking process somehow neutralize the sour taste? Hi Karina, Or does it have to be the flakes? Too thick, rich and sour for our tastes here. first, with oatmeal, you can’t really drain. Learn how your comment data is processed. Here's the full legal disclaimer. I used to think white rice was unhealthy, but lookign back into my traditional culture, maybe my ancestors knew what they were doing when they removed the hull and bran.. Not sure if this helps or not, but you rinse the rice because when soaking a large portion of the starch dissolves into the water, rinsing helps remove the starch. 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: Katie. To successfully sprout oats, you would have to soak the oat groats or whole kernels. 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 … Also, does it have to be fresh lemon juice? The best way to eliminate phytic acid in oats is to soak them in liquid with a splash of apple cider vinegar or lemon juice for 12 to 16 hours. And I love it. Will you try soaking oatmeal? Two questions: So hopefully it’s ok to leave it in! KJ, I soaked my first oats yesterday! It just doesn’t make since to me when I think about it from a historical perspective. How To Make Overnight Steel Cut Oats. or does it have to be room temp. The soaking is usually done overnight so that the phytic acid dissipates and no cook oatmeal is ready to eat the very next day. I have been following your blog for about 6 months, and I love the info. Beta-glucan is a soluble fiber present in oats that has been proven to be good for weight loss. Welcome – and enjoy! Many folks notice the difference in their digestion and the way they feel with rolled oats, so it does something. Nasty. First, one can’t soak flour and drain it, and actually, if you soak oatmeal and drain it you lose an awful lot of oatmeal, and, I’m guessing, nutrients too. Katie. In yogurt or raw milk, you’re all good on the counter. 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! Draining would not defeat the purpose of soaking, but I wonder if some minerals wd be lost? With the endless flavor combinations, toppings and mix-ins available, there are countless reasons why you need to add this superfood packed meal prep to your regular routine. Will be doing more in the future now that I have the first time under my belt. Phytic acid is a unique natural substance found in many cereal grains, oil seeds, legumes and nuts.Phytic acid reduces the ability for your body to absorb iron, zinc and calcium, which can inevitably lead to mineral deficiencies if left unchecked . Katie, So I have tried the soaking method using oats, lemon juice, water and wheat flour, letting it soak for 24 hours. Here are a few ways you can improve your digestion of this enzyme without having to restrict yourself too much. Alton Brown is not your typical chef, but he goes into the science of food and I love learning sooo much about the food & how it reacts when making recipes. Currently we only soak in room temp water. If so, you probably wouldn’t be able to soak because they’re already cooked partway…then again, if you added fresh wheat to act as the phytase…maybe? My dog only gets it a couple times now that I learned the sourdough trick from Cultures for Health. And then there’s nutrients – some say that if you drain the water, you’re losing some of the nutrients in there…so there’s no easy solution to this one other than doing what’s possible or just throwing your hands up in the air and eating a piece of white bread. As a result, this leaves us with soaking. Or even make your own yogurt so you can culture it longer, if that’s important to you (gets rid of most of the lactose at 24 hours incubation). I don’t add any sweetener to my oats and only add my own granola on top which has a bit of honey in it. Every week we hear about a new “superfood” or maybe that a previous one isn’t as great as once touted to be. 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. Katie, Hi Katie, I’m wheat/gluten intolerant too. I prefer old fashioned and steel cut oats to quick outs. Cause it all the websites I’ve seen about soaking oats, none of them talk about the oats tasting sour afterwards. This site is owned and operated by Joshua Bruck. That said, I soak and dehydrate oats for granola and just hope for the best! You’ll learn the “smells a little fermented” vs. “smells scary!” difference over time. Kari, And I remembered long ago watching a show called Good Eats on the food channel. 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. I would cook them longer than the package suggests though. I do this all the time, stirring oatmeal into a bowl of yogurt adding blueberries and Chia seeds in the morning. It’s all supposed to help to an extent! Katie, Hi Katie, She has told me she’s certain she feels fuller when it’s soaked, and her digestion seems more ‘regular’ based on the end result. Or what I’m supposed to do with them now? Must we soak same time as ,,original” oatmeal? I like it occasionally, but not every day! Steel cut oats, rolled oats or quick oats are generally available in every market, however they are not the only kinds. She often partners with health experts and medical practitioners to deliver the most current information to the Kitchen Stewardship® community. The phytase in these other grains will work to reduce the phytic acid in the oats. And I can’t have whey product. Thanks for such great content! Maybe I’ll check my water kefir with a pH strip and see what it says! You’re right, but in the experience of most people I’ve heard/known/read about, whey or lemon juice gives the least “sour” taste. Steel cut can be used, they’ll require longer soaking and the texture will be chewy. My mom thinks you can taste the lemon just a teeny bit, and we both prefer whey (which you totally cannot taste). You mentioned bircher muesli, soaking the oatmeal in yogurt. I really look forward to hearing more about your research into soaking, yup thanks so much for doing this! Told you it was a dumb question… LOL, No dumb questions, just busy moms, I know! Here are my questions: Unfortunately, I have absolutely no access to raw milk or cream products so ‘real’ whey, yogurt, kefir and buttermilk are not options. All we tasted was awful lemon, and we do sweeten ours. 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. I you use the method of bringing the oats and water to a boil and then turning off the heat, this is slow cooking and softening the oats over night. I’d have to stick to just water & lemon juice. The yogurt I make cultures out of the fridge for 24 hours already. So, should we throw the soaking water or not?? Before I go to bed: Soaking and dehydrating oats is another subject, covered here: http://www.kitchenstewardship.com/2010/04/08/how-to-soak-and-dehydrate-oats/, So you have to do that step before even starting the granola bars. I prefer not to use any water because milk makes the oats taste so much better. I had never heard of adding the spelt in before! 1)What did they do to them to make them “quick cook”? I have given up on soaking, it just doesn’t seem to be that important to me. So I don’t add the wheat. We are dairy-free and never liked the sourness using ACV or lemon juice, even when I soaked only 12 hours and used less of them. Simple things. Sounds like you have whole buckwheat. I’m just wondering if there’s something besides wheat flour that would work instead. KS also accepts private sponsorships and we are a participant in the Amazon Services LLC Associates Program. This is a very interesting question. It eliminates acidity, which is why, at least the extra acidity from the sour results of the soaking. Although it can potentially impair the absorption rate of essential minerals, this is often not the case for those following a balanced diet.There are a number of health benefits of phytic acid. Please share What new info suggests that warm water does the trick? Also, it takes less time to cook when I soak it. 2) If the answer to #1 is yes, can I soak the oats overnight on the counter without risking food poisoning? Using the same ratio of water to oats as you normally would to cook them. ??? Combine 1 cup rolled or steel cut oats with 1 cup water with 1 Tbs lemon juice or whey in it. The next day, add oatmeal toppings like honey, cinnamon, nuts, dried fruits, coconut and berries. Go here if you want to read more anecdotal evidence that soaking grains makes them more digestible. Phytic acid in oats and corn decreases very little over the same 12-hour period. Add a bit more liquid if you need more moisture to achieve this. So it’s your call…if you never get a heavy feeling after eating it, that’s a step in the right direction. My “quick fix” when I get distracted and leave something soaking too long is to just refrigerate the whole thing – bowl, pot, whatever – until I cook them. Hi! The soaking is usually done overnight so that the phytic acid dissipates and no cook oatmeal is ready to eat the very next day. That’s a good point. This may be a silly question, but if you are soaking the oats to neutralize the phytic acid and enzyme inhibitors, ... I’ve been making soaked oatmeal with steel cut oats for years. 4) Mix well and store covered in the fridge. I figure if I’m eating my oatmeal and it’s more bioavailable and easily digestible than eating it without soaking, then hey – I figure I’m ahead of the game . Should it be dehydrated somehow? Or do I need to throw it out, because they smell sour and I took too long? 1.Can I leave it out for 12 hours with homemade almond milk in it? If you’re eating whole oatmeal w/o a bunch of junk, you’re doing great!! Another favorite way to have soaked oatmeal in our house, although it takes a bit more time, is Kelly’s Baked Oatmeal. I’ve never soaked oatmeal before, nor have I ever used steel cut oats before. Thank you! Veee, So, I have all-natural, stone ground, GMO free, whole wheat flour in my pantry, but it’s not soaked or freshly ground. Sorry I missed this for a day or two – for future soaks, your stone ground flour is going to be fine. I have never had a problem with the food after soaking. What do you think? Alton Brown is a blast – I love learning from him! Go here if you want to read more anecdotal evidence, How to Cook Frozen Ground Beef in the Instant Pot. Start small on the lemon juice because you can taste it at a point. We usually microwave regular oatmeal (not quick) with milk. Good luck! If you mean rolled oats, like Quaker brand, that’s what I’m using so I hope so! I’m not sure…I drain brown rice, but not oats, partly because almost all the water is absorbed by morning, to tell the truth. More than 12-24 hours starts to get sour, too. Can you use lime juice instead of lemon when soaking oatmeal? That would be really sour, likely. The oatmeal was soooo unbelievably sour I couldn’t eat it. About a Tbsp or two of whey is there all the time now whenever I want it. So, how do you reduce phytic acid in overnight oats? I have the soaked granola bar recipe, but how do you dry the oats after soaking? 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