Breakfast Organic Oatmeal Recipe — Soaked for More Nutrition (Superfood Version!)

Breakfast Oatmeal Recipe

Organic Oatmeal Recipe (with extra nutrition!)

Want to know how to make perfect oatmeal? Here’s a superfood oatmeal breakfast recipe that is quick and easy, and you can feel good about feeding it to your family. This soaked organic oatmeal recipe is loaded with nutrients and tastes like a light morning custard!  (I always buy organic oatmeal to avoid pesticides.)

apple-pie-oatmealWhen Mom was sick last summer we spent a lot of time trying to find something that sounded good to her, and one thing she liked once in a while was oatmeal. I never used to like it much (except for this healthy baked oatmeal recipe, or “apple pie oatmeal”, everybody loves that!), but this stove-top version really grew on me and now I love it.

For extra nutrition and digestibility, start it the night before to “soak” with these ingredients that help to break down the phytic acid.  Phytic acid binds with minerals.  When cooking oats in this way your body can absorb and use all the minerals from the fresh cream (remember dairy fat is good for you and helps you lose weight!), or from the big glass of healthy milk, preferably raw milk, that you drink with it., it only takes five minutes.

However, I sometimes forget and just start in the morning, and this is probably fine as long as you’re not eating it every day.

Superfood Organic Oatmeal Breakfast Recipe (How to Make the Perfect Oatmeal!)

Ingredients:

Note that this is a small-ish single serving, just multiply by however many you’re feeding.  (It makes about 1/2 cup of oatmeal, but with toppings that’s plenty for me.)

  • 1/4 cup organic rolled oats
  • 1/4 cup whole milk or cream (watch to be sure you don’t accidentally buy ultra-pasteurized, read more here about healthy milk choices)
  • 1 teaspoon of whole grain flour — the phytase in the flour helps to break down the phytic acid (which is a mineral-blocking component in grains) — omit this if you’re not starting this recipe the night before.
  • If you are gluten-free, I’ve learned from my super smart commenters that buckwheat flour would be a good substitution. :)
  • 1 egg yolk, preferably from pastured hens (this provides extra nutrients and extra creaminess, too)
  • Dash of sea salt
  • 1 Tablespoon or so of real maple syrup or natural sweetener of choice
  • More cream or whole milk depending on the consistency you like it

Instructions:

The night before mix together the oats, milk or cream, and flour in a small saucepan. Cover and leave it on the stove overnight (without the stove on) or in a warm-ish place.  If you forget to get it going like this the night before, omit the flour when you throw the ingredients all together in the morning.

The next morning about 5 minutes before you want to eat, mix in the yolk, sea salt, and sweetener, and cook on medium heat, stirring often to keep it from burning (turn it down if needed), and adding in more milk or cream to get it the consistency you like. Cook until the oats are soft, about 3-4 minutes. (Soaked oats cook more quickly, so watch it closely.)

Add the toppings of your choice…

Topping ideas:

  • Cinnamon
  • Organic berries — I keep frozen organic berries on hand and just heat them up in a mug with water from our hot water tap and strain.
  • Kent likes to add nut butter (weird huh?)
  • Banana cut into hunks
  • Organic raisins or dried cranberries are yummy
  • Real cream makes everything better
  • You might try raw honey instead of maple syrup
  • You could also add more yogurt on top
  • Crispy nuts add a nice crunch
  • Mini chocolate chips make the kids happy
  • What are your favorite oatmeal add-ons?

nourishing traditionsNote: this recipe was adapted from the Nourishing Traditions cookbook, which is FULL of information and traditional recipes.

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More posts to check out:

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Comments

  1. holly says

    I am looking forward to trying this! I was making oatmeal in the crockpot the night before and finally gave up because it was like paste! when I was doing that I was adding dried fruit which was yummy!

  2. Michigan Mom2three says

    Yes, my crockpot oatmeal came out like paste too.

    Kelly, I have taken to stirring in a tablespoon of extra virgin coconut oil into my oatmeal, and a handful of my dried cherries (I’m a drying maniac when cherry picking starts around here! They are so expensive to buy, but to pick, they’re around $1 a pound and I dry them myself in my dehydrator to enjoy all year long.) I really like the coconut flavor, and my oatmeal is not “oily” at all. It’s similar to putting in butter. It also helps me to increase my intake of that wonderful coconut oil.

    Shauna

  3. Kelly says

    Shauna,
    Great idea – it even sounds good to me, and I’m not much of a coconut fan, but I wish I was! I’m starting to like it in more and more things, though.
    Kelly

  4. Bamboo says

    Kelly,

    I’ve been using this for a few months now and the kids love it. I don’t have a hot water tap, but I do have a tea kettle :). I boil water in the kettle and leave it simmering so that as each person is ready to eat the oatmeal is still fresh and warm.

    I’ve found that your recipe is just enough to feed 4 for breakfast (I eat eggs).

    Thanks,
    Beth

  5. Kelly the Kitchen Kop says

    Thanks, Beth, that’s good to know. I’m not good about remembering to write down servings sizes.

    Glad you like the recipe!

    Kelly

  6. says

    Hi Kelly! I’m going to try your oatmeal recipe (minus the honey or maple syrup) – love how it can be prepared the night before and just heated up in the morning. I’ve been adding flaxseeds to my oatmeal for over a year now. They are still in the seed form, not ground. I try to make sure I chew a lot. Any opinion on seed vs. ground?

  7. Kelly says

    Elizabeth, I have never used flax seeds at all, I’ve always gotten my omega 3’s from cod liver oil, grass-fed beef, etc. So I’m not much help.

    May’s comment brought to mind the Nourishing Traditions cookbook, though, maybe there would be more info there.

    Kelly

  8. JK says

    Hi Kelly

    Is rolled oats OK?
    Why do we need to add hot/warm water? The Birscher-Muesli seem to use cool water. What is the function of adding the hot/warm water?

    Tks!
    JK

  9. Kelly says

    Hi JK, Yes, I think rolled oats are OK, but to be honest, I haven’t figured out the differences between oats yet, so I don’t know for sure. Maybe someone else will jump in on that.

    In order for the phytic acid to be broken down, the mixture needs to be warm, so the warm water is just to give a jump on that – if your house is quite warm, it probably doesn’t matter.

  10. JK says

    Hi Kelly
    I soaked 1 cup of rolled oats for 24 hours with 1 tablespoon of lemon juice.
    What struck me was that after 24 hours, the soaked oats emitted a terrible smell (like that of vomit). Is this normal?
    Anyways, I rinsed the oats with water and added one cup of boiling water to it. Thereafter, I boiled it for 5 minutes.
    I must say, I like the texture of the boiled oats and it seemed to digest better.
    1) Did I do the right thing with the oats?
    2) I soaked dried raisins and figs separately for 8 hours. Is it necessary to soak these?
    Tks!
    JK

  11. Kelly says

    JK, you probably were just smelling the acid from the lemon juice (similar to stomach acid). Nope, you don’t need to soak the raisins and figs…not as far as I know anyway. :)
    Kelly

  12. Vera says

    Can ground oatmeal be used? I currently have Organic Scottish oats, which basically are ground, not rolled oats, on hand and I wonder if they would suffice?

  13. says

    Kelly,
    I have been cooking with Nourishing Traditions for about 4 years now.
    It is so hard to transition in the beginning. what?? I have to cook on my stove? Plus, I was already weakened and tired from years of the so-called “healthy diet.” Over time I have come up with all sorts of shortcuts to try to make old world meets modern technology.
    Here is my tip for soaking oatmeal.
    I bought a fancy rice cooker a few years ago. The fuzzy logic kind that has a porridge cycle. I put all the ingredients in before I go to bed and set the timer to be ready at the time I am getting up. It is perfectly soaked and cooked and ready to eat. It’s the next best thing to having someone bring you breakfast in bed.

    Louise – CuremyFatigue

  14. says

    I should add the only ingredients that go in the rice cooker bowl are water, oats (either Mccann’s or scots) and 2 tablespoons whey. I add maple syrup, butter, cream, salt, and cinnamon after it’s cooked. It is also nice to add kefir or yogurt too. Oh! and lots of grated coconut. My favorite thing to eat. It also makes it all taste like candy by that time.

    Note to Elizabeth on Flax Seeds
    You should ony eat flax ground or you won’t digest them. But cod liver oil is still better if you can’t make the DHA. See my fat page to understand the conversion of fatty acids. I side with more cod liver oil because my digestion is still on the mend.

    Louise – CuremyFatigue

  15. says

    Thanks, Kelly, and I say ditto to yours!

    I think it’s great that so many of us are following Nourishing Traditions. The more the merrier! and the more tips and ideas to make it easier so we actually eat better quality food for our families health.

    I also put up a page for oatmeal finally. It has the recipe and which rice-cookers work the best. That Sanyo looks very enticing. It has a slow-cooker cycle besides all the other options. I have the Tiger so I won’t be buying another one right now:)
    Here is the link to the oatmeal recipe
    http://www.cure-my-fatigue.com/healthy-oatmeal.html

  16. Rebecca K says

    Does anybody know the difference between steel-cut oats and regular rolled oats? I’m working on doing some stocking up and was wondering if you could help me with that,

    Thanks,

    Rebecca

  17. KitchenKop says

    Hi Rebecca, here’s what I found:
    http://en.wikipedia.org/wiki/Rolled_oats

    Whichever one you use, just soak the heck out of them first to break down the phytic acid. I’ve heard 24 hours is best for oats, and I should probably add that note to the recipe, but that may make them taste a bit more sour. Overnight is definitely better than not soaking at all, though.

    Anyone else have thoughts on this?

    Kelly

    • KitchenKop says

      Do you mean for the time it needs to set? I’d think that would get too hot. You just need a warm area, but not too warm or it will all cook, and I think a low setting on a slow cooker would still be too hot.

      Kelly

  18. says

    Oh so good to see this; I’ve been advocating ‘old fashioned’ soaked rolled oats for ages, but everyone ‘hasn’t got time’ – how long do they think it takes to put a couple of cups of natural rolled oats in a saucepan and cover them with water? The taste of ‘real’ rolled oat porridge is wonderful; it can never be equalled by the processed, pre-cooked, ground, flavoured, preserved imitations that purport to be ‘healthy’.

  19. Sue Edgerly says

    Hi, Kel,
    You mentioned in the baked oatmeal recipe that we needed to add some whole wheat flour to that one for soaking for some reason. Does that apply to this one as well?
    Blessings and thanks,
    Sue E.

  20. Sue Edgerly says

    PS…..To Jill above.
    I have never done oatmeal overnight, but I know it can be done. Why not soak them throughout the day before, and then turn on the crock pot for the overnight cooking? Comments anyone?
    Sue E.

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