The best way to prepare your rolled oats is to soak them overnight in enough water to cover them (allow half a cup of oats per person). You could add some almonds to pre-soak with the oats. Soaking grains and nuts makes them easier to digest.
Soaking the oats overnight reduces the phytic acid content present in the oats better than cooking them. Phytic acid is an antioxidant naturally present in grains, legumes, tubers and certain vegetables.
Rolled oats can be eaten without further heating or cooking, if they are soaked for 1–6 hours in water-based liquid, such as water, milk, or plant-based dairy substitutes. The required soaking duration depends on shape, size and pre-processing technique.
Soaking in warm, acidic or cultured water not only gets rid of this mineral-blocking substance, but it also releases all of the vitamins in oats, and encourages more healthy digestion by partially breaking down some of the proteins (like gluten).
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.
Raw Rolled Oats Are Safe To Eat
Because they are cut into smaller pieces, they can be cooked quicker. Steaming the oats helps minimize the risk of pathogenic microorganisms being present and makes it safe to eat raw. This is why overnight oats or recipes that use raw rolled or instant oats are safe to eat.
Use hot water for soaking oats since its elevated temperature promotes the breakdown of phytic acid. Whole milk works well for cooking the porridge, and is the primary cooking liquid in many traditional recipes; however, you can use additional water or a non-dairy substitute such as coconut milk if you prefer.
Cover the oats and soak them in the fridge for 12 hours.
Place a plastic wrap over your bowl of oats and place it in the fridge. Allow your oats to soak for at least twelve hours before serving.
Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.
Directions: Bring water or milk to a boil in a medium saucepan. Stir in oats, reduce heat to low. Simmer uncovered over low heat, stirring occasionally, for 25-30 minutes or until oats are of desired texture.
Normal cooking takes little away from oats. In fact, cooking helps release some nutrients that your body can't extract from raw oats.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
Gently rinsing soaked oats not only helps them to be less “pasty” in texture, but also helps to reduce any sour flavor that may develop as a result of the soaking process.
You cannot easily undermine the benefits of cooked oats, however if you are looking for the healthiest way to eat oats, you can choose the overnight oats. The grain ferments while being soaked overnight. This process adds to beneficial gut bacterial and makes more nutrients available for digestion.
What soaking oats overnight does is it helps the oats break down their natural starches. It also reduces the phytic acid that occurs naturally in oats. As a result, they become more digestible and your body can absorb the nutrients more easily. Secondly, the oats when soaked overnight also taste much more delicious.
Add warm water to cover and leave at least an inch of water over the oats. Cover and let sit on the counter overnight (12-24 hours).
You're free to eat oats as is — sprinkle them atop yogurt for added crunch and stick-to-your-ribs carbs or toss a couple of tablespoons into a smoothie to add a dose of whole grains and pleasant chewiness. More popular than eating them raw: cooking them into a warm breakfast cereal, often overnight.
Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.
Soaking in warm, acidic or cultured water not only gets rid of this mineral-blocking substance, but it also releases all of the vitamins in grains, and encourages more healthy digestion by partially breaking down some of the proteins (like gluten).
You can also add hot water to a bowl of these quick-cooking oats and let sit for 5 minutes, or zap them in the microwave for 20 seconds. For an even faster breakfast, instant oats can be ready in 1-2 minutes—just add hot water and microwave for 1-2 minutes.
But, here's a tip for you to expedite the soaking process if you know you are going to eat sooner than 12 hours. Use boiling water to soak the oats because the hot water will activate the beneficial bacteria and initiate the microbial break down if the starches.
In general, the best means of significantly reducing phytic acid in grains and legumes is a combination of acidic soaking for considerable time, followed by cooking. It's important to note that not all grains contain enough phytase to eliminate phytic acid even when soaked, such as oats and corn.