As fall and cooler weather rolls in, oatmeal is a fantastic cold weather breakfast (actually great at any time of year in my opinion). My mom never liked oatmeal, so I thought that I wasn’t a fan of it either until I learned all the different ways to flavor and make oatmeal delicious!
Whether you’re looking for a way to change up your normally sweet oatmeal or trying to make your own oatmeal rather than grabbing something premade out of the box, this recipe is extremely easy and can be made in about 5 minutes. It is nutrient dense and will fuel and sustain your morning until lunch.
What Type Of Oats To Use
Unfortunately, many of the grains in stores today are sprayed with a chemical called glyphosate. Glyphosate is an herbicide that is used to kill weeds and grasses. However, it has been shown to have a number of harmful effects on the human body including damage to the neurological system, liver, DNA mutations, and acts as an endocrine disruptor. This type of damage is associated with several chronic and acute medical conditions such as cancer, neurodegenerative diseases, and hormonal imbalances linked to infertility and metabolic disorders. For this reason, it is important to buy organic, glyphosate-free oats.
Alongside fermentation, sprouted grains and nuts also break down defense chemicals, give access to more nutrients, and are easier to digest. Costco is the easiest place I have found with reasonably priced glyphosate-free, sprouted oats although there are definitely other small companies out there who sell them as well.
Why Ferment The Oats?
Most plant foods, especially vegetables and grains, contain defense chemicals. The process of lacto-fermentation helps break down some of these defense chemicals which allow more nutrients to be absorbed. Additionally, it inhibits the putrefying bacteria that cause vegetables and fruits to go bad which will preserve them for months!
The defense chemical found in oats, nuts, and grains is phytic acid. When consumed raw, the phytic acid in grains, nuts, and seeds binds with calcium, magnesium, copper, iron, and zinc in the intestinal tract and blocks their absorption.
Besides breaking down defense chemicals which permits the absorption of more nutrients, lacto-fermentation also generates trillions of beneficial bacteria. That beneficial bacteria lines the digestive tract and has been shown to aid with a variety of health conditions including autoimmune disorders, IBD, IBS, strengthening the immune system, and inflammatory conditions. For example, the fermented dairy product kefir contains up to 30 different strains of bacteria, 1.5 trillion beneficial bacteria. That’s 100x more than any probiotic supplement!
How To Ferment Oats
There are a few options when fermenting oats. However, the real key to success is the amount of time they ferment. The longer the oats have to ferment, more defense chemicals will break down giving better access to the nutrients in the oats themselves. It is best to ferment the oats for a minimum of 12 hours. A full 24 hour fermentation will produce the best results.
While they take some time to ferment, the rest of the process of fermentation is quite easy!
1 cup oats
1 cup filtered water
2 Tbsp Starter Culture: If using raw dairy products, you can use raw kefir, buttermilk, or whey. If not kombucha, lemon or vinegar also work.
- Mix oats, water, and starter culture together in a glass dish or jar. Cover with tea towel, cheesecloth, or loosely place lid on container. This will keep any pests or pets out while still allowing the mixture to breath.
- Let sit for 12-24 hours. The longer the better for maximum nutrients. That’s it! Your oats are ready to cook. See below for savory oatmeal recipe.
How To Make Savory Oatmeal
After fermenting the oats (see above), you are ready to make savory oatmeal! There are 4 essential ingredients. I love the simplicity of the dish because it is quick and easy to make up in the morning. Additionally, the broth is flavorful and the dish is extremely nutrient dense and filling.However, if you would like to add in different flavors, I have included some of those options below!
1 cup Fermented Oats
1 cup Beef Bone Broth
1 Tbsp Butter
- Bring beef bone broth to a boil in a medium saucepan. Once boiling, add oats and turn to medium to low heat. Let simmer, stirring occasionally until the oatmeal is at your desired consistency.
- While oatmeal is simmering, cook two eggs according to your preference. My favorite is over-medium.
- Add oats, butter, and eggs to bowl and enjoy! I recommend putting the butter between the oatmeal and the eggs so that it melts and permeates the whole dish.
How To Customize Savory Oatmeal
There are plenty of ways to customize your savory oatmeal. Outside of adding in some of your favorite spices or seasonings, here are a few other options to add nutrients and flavor to your oatmeal.
- Broth: Switch up the types of broth you use. We typically have homemade beef bone broth on hand, but if you have chicken, go with it!
- Eggs: Change them up. I love over-medium eggs (slightly jellied yolk). However, you could also use scrambled, over-easy, over-hard, hard or soft boiled. Pick your favorite or mix and match!
- Sour Cream
- Cottage Cheese