Overnight oats – the right way

Reading the book “The Art of Fermentation” by Sandor E. Katz, I discovered that I’ve been doing overnight oats wrong my whole life!

Like other grains and pulses, oats are very nourishing (and yummy!) food. But they also contain layers of anti-nutrients that are… well… not so nourishing for humans. That is why our wise ancestors used to soak and ferment everything: the process of allowing beneficial bacteria to have a go before we eat the food can help make the nutrients in food more available, and eliminate any digestive discomfort.

So, what is the right way to do overnight oats? Oats should sit at room temperature for 12 to 24 hrs. I add my oats to a glass box and cover it with lukewarm water in a 1:1.5 ratio. To make the soaking more effective, the medium needs to be slightly acidic: you can add lemon or, my favourite, a little raw apple cider vinegar, which contains a ton of probiotics—around 1 tsp per cup of oats is enough. For those of you who eat dairy, whey (from Greek yoghurt or homemade cheese) is also a great soaking liquid loaded with digestive enzymes, and that is a great way to avoid waste in the kitchen, too!

After soaking, you can consume the soaking liquid or drain it and replace it with yoghurt, coconut cream, or the milk of your choice (or a mix of all!) If replacing the soaking liquid with milk, it is best to refrigerate the mix (without the toppings) for one hour or two before serving to achieve a creamier texture. 

Want to prep your breakfast the night before? It is completely ok to refrigerate the mix for another 12 to 24 hrs, adding the toppings just before serving (no one likes soggy seeds and browned fruit!) If the oats become too sticky, simply loosen them up with a couple of spoons of liquid before adding the toppings and serving.

Oats overnight (per 1 serving)

  • ½ cup oats, soaked overnight
  • ½ cup yoghurt of choice (or ¼ cup milk of choice)
  • Sweetener of choice, to taste
  • Bowl
  • ½ apple
  • 1 tbsp goji berries
  • 1 tbsp sunflower seeds
  • a sprinkle of beetroot powder

Lunchbox

  • ½ cup grapes
  • 1 tbsp sour cherries
  • 1 tbsp coconut chips
  • 1 tbsp pumpkin seeds