Occasional fermented oats
If you can’t normally tolerate ‘gluten free’ oats for reasons of gluten sensitivity or coeliac disease, or oxalate, lectin or phytate sensitivity, these fermented oats may make them tolerable to you as an occasional treat.
Oats are great for your good gut flora. But they’re also a high glycaemic food meaning they will spike your blood sugar. Adding some good fat from butter and coconut milk, and an egg for choline and protein, can help mitigate this.
notes
Lower anti-nutrients (oxalates, lectins, phytates).
Fermented oats may still cause protein cross-reactivity e.g. where your body things oat proteins are wheat proteins due to similarities.
preparation time
5 mins + 8-24 hours soaking time
cooking time
5 mins
yields
2 portions
ingredients
1 cup ‘gluten free’ oats, cracked or rolled
2 cups filtered water
1 tsp lemon juice or rice vinegar
Pinch salt
1 cup coconut milk, more if needed
1 egg
Optional - 1 egg, blueberries, butter, pumpkin seeds, raw honey
directions
8-24 hours before you plan to eat them, soak your oats in the water and lemon juice or vinegar
Before eating, drain and lightly rinse the oats
Place them in a saucepan with the salt and coconut milk, and bring to the boil, cooking for 5 mins
Take off the heat and whisk in your egg and add the blueberries is using them
Add the butter, pumpkin seeds and honey if using