The Power of Oats
Why Soaking and Sprouting Makes All the Difference!
Oats have long been celebrated as one of the healthiest and most versatile breakfast staples. They’re rich in fiber, protein, vitamins, and minerals, and they help support digestion, heart health, and sustained energy throughout the day.
But did you know that how you prepare your oats can make a big difference in how nutritious (and easy to digest) they are?
That’s where soaking and sprouting come in.
Why You Should Soak Your Oats
Like many grains, oats naturally contain compounds called phytic acid and enzyme inhibitors. These are protective elements for the plant, but they can block your body from fully absorbing key nutrients like iron, zinc, magnesium, and calcium.
When you soak oats, especially with a little warm water and something acidic like lemon juice, apple cider vinegar, or yogurt, it helps break down phytic acid and makes the oats much easier to digest. Soaked oats also cook faster and take on a creamier texture.
Benefits of soaking
Unlocks more minerals and nutrients
Improves digestibility
Reduces bloating or stomach discomfort for sensitive eaters
Gives oats a naturally sweeter, milder flavor
Our Recommendations
Why Sprouting Takes It Even Further
Sprouting oats means allowing the grain to germinate (or just begin to grow) before you eat it. This process dramatically increases the bioavailability of nutrients and even boosts the natural antioxidant and enzyme content.
Sprouted oats often contain:
More available protein (great for muscle repair and energy)
Higher vitamin levels (especially B vitamins, crucial for energy and stress support)
Enzymes that aid digestion
Sprouting turns oats into a truly “live food,” maximizing their nutritional potential and making them gentler on your gut.
Our Favorite Healthy Oats Recipe
1 cup oats, rolled or cracked
1 cup warm filtered water plus 2 tablespoons whey, yoghurt, kefir or buttermilk
1/2 teaspoon sea salt
1 cup filtered water
1 tablespoon flax seeds (optional)
For highest benefits and best assimilation, oats should be soaked overnight or even longer. Once soaked, oatmeal cooks up in less than 5 minutes-truly a fast food. (Note: Those with severe milk allergies can use lemon juice or vinegar in place of whey, yoghurt, kefir or buttermilk.)
Mix oats with warm water mixture, cover and leave in a warm place for at least 7 hours and as long as 24 hours. Bring an additional 1 cup of water to a boil with sea salt. Add soaked oats, reduce heat, cover and simmer several minutes.
Meanwhile, grind optional flax seeds in a mini grinder. Remove from heat, stir in optional flax seeds and let stand for a few minutes.
Serve with butter or cream and a natural sweetener like date sugar, maple syrup, or raw honey.
You can get creative with your add-ins, we love to add apricot butter or fresh fruit, and chopped crispy nuts!
Soaking and sprouting may sound like extra steps, but once you get into the rhythm, it becomes second nature. Whether you want to make overnight oats, a warm morning porridge, or even oat-based baked goods, starting with properly prepared oats will give you more nourishment in every bite.
What’s your favorite oats recipe?
By taking the time to soak or sprout your oats, you’re not just making breakfast, you’re investing in better digestion, improved nutrient absorption, and long-lasting energy.
It’s a small change that has a big impact on your health. Until next time, be well!