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

  1. 8-24 hours before you plan to eat them, soak your oats in the water and lemon juice or vinegar

  2. Before eating, drain and lightly rinse the oats

  3. Place them in a saucepan with the salt and coconut milk, and bring to the boil, cooking for 5 mins

  4. Take off the heat and whisk in your egg and add the blueberries is using them

  5. Add the butter, pumpkin seeds and honey if using