Post by Sophia on Apr 7, 2014 21:24:59 GMT -5
I am going to soak some oats (old fashioned or steel cut) and I read this article about how to soak some: thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/
I thought it was very helpful! Here is the section of the article I am using:
• Oats:
Oats contain a large amount of hard-to-digest phytates and other anti-nutrients. Unfortunately oats are so low in phytase (the enzyme that helps to break down phytates), that soaking them in warm water mixed with an acid medium is not enough to adequately break down the large amount of anti-nutrients that naturally occur.
However, with the help of some additional phytase added to the soak (in the form of rolled rye flakes, or if you’re GF use ground buckwheat groats – both are high in phytase) – along with a full 24-hour soak time – a fairly decent amount of the anti-nutrients can be removed, making the oats more digestible and nutritionally sound.
This is accomplished by using the following formula:
For every one cup of *oats, add enough warm water to cover the oats, and then add one tablespoon of whey, or one to two teaspoons of a dairy-free acid medium (see note below) and one tablespoon of either rolled rye flakes (or rye flour or spelt flour) or if you’re Gf, use ground buckwheat groats. Then soak at least 24-hours at room temp. Once soaking time is completed, drain oats in a fine-mesh strainer and gently rinse.
Please note: I have found the taste of soaked oats using a dairy-based acid medium (whey or kefir) to be a bit too sour for our liking. So, we use raw apple cider vinegar instead. Give it a try in this delicious Soaked Oatmeal Breakfast Porridge recipe.
*If you’re GF and can tolerate oats, be sure to look for certified GF Rolled Oats.
My one question is, should I drain the soak water? I thought I read about that in the book somewhere, but I can't remember where.
I thought it was very helpful! Here is the section of the article I am using:
• Oats:
Oats contain a large amount of hard-to-digest phytates and other anti-nutrients. Unfortunately oats are so low in phytase (the enzyme that helps to break down phytates), that soaking them in warm water mixed with an acid medium is not enough to adequately break down the large amount of anti-nutrients that naturally occur.
However, with the help of some additional phytase added to the soak (in the form of rolled rye flakes, or if you’re GF use ground buckwheat groats – both are high in phytase) – along with a full 24-hour soak time – a fairly decent amount of the anti-nutrients can be removed, making the oats more digestible and nutritionally sound.
This is accomplished by using the following formula:
For every one cup of *oats, add enough warm water to cover the oats, and then add one tablespoon of whey, or one to two teaspoons of a dairy-free acid medium (see note below) and one tablespoon of either rolled rye flakes (or rye flour or spelt flour) or if you’re Gf, use ground buckwheat groats. Then soak at least 24-hours at room temp. Once soaking time is completed, drain oats in a fine-mesh strainer and gently rinse.
Please note: I have found the taste of soaked oats using a dairy-based acid medium (whey or kefir) to be a bit too sour for our liking. So, we use raw apple cider vinegar instead. Give it a try in this delicious Soaked Oatmeal Breakfast Porridge recipe.
*If you’re GF and can tolerate oats, be sure to look for certified GF Rolled Oats.
My one question is, should I drain the soak water? I thought I read about that in the book somewhere, but I can't remember where.