Based on the Swiss bircher muesli, soaking oats makes them edible without having to cook. If you’re worried about phytates, soaking in an acid medium like yoghurt will help break down phytates – a little buckwheat flour will help the process as well.
I’ve used shelled pistachios and dates here but feel free to play around with different fruit and nut combinations.
Yoghurt Soaked Oats
Ingredients
- 1 cup rolled oats
- 2 teaspoons linseeds flax seeds, optional
- 4 tablespoons natural yoghurt
- small handful nuts to serve (optional)
- fresh or dried fruit to serve
Instructions
- Combine oats, flax seed, if using, yoghurt and 3/4 cup water in a small bowl.
- Cover & refrigerate for 4 hours or overnight.
- Serve topped with chopped dried fruit and nuts.
NOTE: In the video I’ve used 1 cup water which give quite runny oats. Best to make it 3/4 cup as per the recipe above.
Variations
vegan / dairy-free – replace the yoghurt and water with 1 cup apple juice or almond milk.
apple – decrease the water to 1/2 cup and add one grated granny smith or other green spple in with the oats.
budget -skip the linseeds, nuts and dried fruit and serve with a banana or grated apple. And don’t worry about organic or fancy oats. Oats don’t require lots of pesticides to grow so conventional oats are likely to be pretty good.
honey & almond – the dates with a drizzle of honey and the pistachios with slmonds.
nut-free – just skip the nuts and use two different types of fruit.
low-phytate – add a few tablespoons of buckwheat flour to help break down the phytates during the soaking phase.
Prepare Ahead
Yes! The oats will keep in the fridge for 3-4 days depending on how fresh your yoghurt was to being with.
Leftover Potential
Brilliant. Make a big batch then eat it over a few days.
Problem Solving
too bland? – it can be easy to go crazy with sweetners for oats. So if you find it too bland try and limit the amount of extra dried fruit and/or honey. A pinch of salt may help.
too watery – depending on your oats, you may not need as much water. Stir in a few dried oats to help thicken it up.
Serving Suggestions
Great as a breakfast on its own.
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Add to my Old Favourite Recipes
Just wondering…. is it possible to use steel cut oats??
Yes Melissa – the texture will just be chunkier and less creamy 🙂
I have this often for breakfast. If you soak the nuts with the oats they will soften but it makes them more digestible – for the crunch texture just break a couple of nuts over the top to serve. I usually serve with LSA meal (Linseed, Sunflower & Almond) or chia with, or without, a little fresh or stewed fruit.
Most of the time I have rolled oats soaking in a tall mug (magic bullet mug with lid) so that in the morning I can decide if I want to cook them for porridge or add the yoghurt etc. for a cold alternative.
If using a bowl cover the mixture while soaking with a small plate instead of cling wrap – easier & better for our environment.
If only a small amount left over, put it aside to add to a smoothie later in the day.
Love it Ester!
Thx for sharing 🙂
Jx