I love oatmeal. Not only is it quick and easy to make, but it is packed with fiber and protein, and it always keeps me satisfied until my next meal. A BIG benefit of this recipe, is that soaking the oats overnight reduces the phytates present in oatmeal that can lead to mineral loss, allergies, and irritiation of the intestinal tract. (To learn more about phytates, you can read this post on oatmeal and phytic acid.)
But don’t let phytates scare you from eating oatmeal! As I see it, the benefits of this delcious grain far outweigh the phytates, and by simply soaking your oats before you eat them, there is really nothing to worry about!
1 cup rolled oats
1 cup of any milk of your choice or water
A natural sweetener of your choice (honey, agave, jam, maple syrup, cinnamon, vanilla extract, citrus zest … the list goes on.)
Optional: nuts, dried fruit, shredded coconut, seeds (chia, flax, sunflower, pumpkin), fruit, or even nut butter.
1. The only ratio you need to remember is 1:1. You’ll soak 1 part rolled oats with 1 part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk — almond milk, soy milk, coconut milk — and feel free to add a splash of cream, half and half, or even orange juice.
2. Sweeten and flavor the oatmeal with whatever appeals to you: honey, agave, jam, maple syrup, cinnamon, vanilla extract, citrus zest … the list goes on. Then get creative: Add nuts, dried fruit, shredded coconut, seeds (chia, flax, sunflower, pumpkin), fruit, or even nut butter.
3. Give it a stir, pack it into a jar, then let the jar sit overnight in the refrigerator.
4. In the morning, top with fresh ingredients — fruits, granola, honey, a dollop of peanut butter — or simply take the whole jar for the road.
All photos by James Ransom. Recipe from Food52.com