If you're looking for a nutritious and thrifty breakfast that will take only a few minute to prepare, go no further than rolled oats. I'm not talking about quick oats which are processed much more than rolled oats, I'm talking about the plain old traditional rolled oats your grandma used to cook.
Years ago, when I read in Nourishing Traditions that virtually all pre-industrialised people soaked or fermented their grains before making porridge, I related to it immediately. I hadn't been soaking oats before I cooked them but I clearly remember mum and dad, and my grandma, soaking rolled oats in water or milk over night for a quick and easy breakfast the following morning. Almost all cultures used to do this. It was common practice in many African and European countries, the Indian sub continent, Scandinavia, and some Asian countries to soak or ferment grains before they were eaten. I remember that recommendation being on the packet of oats when I was young. I don't think it's there now, which is a pity. If you make sourdough you're doing this by using fermented starter for your bread. It's the same principle.
All grains, including oats, contain phytic acid, which can combine with minerals in the gut to block the absorption of nutrients in the grain. Soaking or fermenting the grains beforehand releases enzymes to help breakdown the phytic acid and gluten which is present in many grains, especially wheat, but oats as well. Oats contain more phytic acid than any other grain so it's important to soak them.
All you have to do is to measure out the required amount of oats into a saucepan, cover them with water or milk, plus another cup, then add ½ cup whey, buttermilk, kefir or yoghurt. Place your saucepan in the fridge overnight. The next morning, you'll see the oats are soft and creamy, like they've already been cooked. Stir the oats, add more liquid if they need it and heat them for a few minutes and serve. They'll be on the table in less than five minutes. If you have a lactose intolerance, use water and a splash of lemon juice or vinegar instead of the milk based liquids. The Nourishing Traditions recipe has ½ teaspoon sea salt in the porridge but I leave that out.
All you have to do is to measure out the required amount of oats into a saucepan, cover them with water or milk, plus another cup, then add ½ cup whey, buttermilk, kefir or yoghurt. Place your saucepan in the fridge overnight. The next morning, you'll see the oats are soft and creamy, like they've already been cooked. Stir the oats, add more liquid if they need it and heat them for a few minutes and serve. They'll be on the table in less than five minutes. If you have a lactose intolerance, use water and a splash of lemon juice or vinegar instead of the milk based liquids. The Nourishing Traditions recipe has ½ teaspoon sea salt in the porridge but I leave that out.
When I was younger and my oats were cooked for me, my parents always added a knob of butter to the oats. Well, it turns out that cream and butter both help with the absorption of minerals contained in the oats. It also allows the oats to be absorbed over a longer period of time. Isn't it amazing what the old folks knew. And I thought they did it for the taste. :- )
And if you'd like a price comparison to seal the case, here are the prices for Uncle Toby's and organic oats at Woolworths:
- Uncle Toby's Oats Quick Sachets Original 340g: $4.40 or $1.29 / 100g
- Uncle Toby's Oats Quick 1kg: $6.76 or $0.68 / 100g
- Macro Organic Oats Rolled 500g: $4.03 or $0.81 / 100g
We use Homebrand Rolled Oats 750g: $1.06 or $0.14 /100g. The Homebrand oats are good quality, Australian and taste just fine. You know how sometimes rolled oats have that powdery material in the bag? That's usually from some sort of insect that's been eating the grains. I've never had a packet of Homebrand like that and always the grains are whole and perfect.
So there you have it. Yet another food item that is as convenient as the modern version but more nutritious, and so much cheaper. So don't believe the advertising that tells you that you need the expensive quick oats and a microwave. Just soak your oats instead and you'll have a much healthier breakfast.
How do you prepare your oats? Will you try this?
How do you prepare your oats? Will you try this?