Kelowna Holistic Nutrition: (250) 300-4084

Soaking grains and Overnight Oats Recipe

Overnight oats are one my favourite meals to have for breakfast. I have oatmeal up to 3 times per week and am always experimenting with different recipes. 

High in fiber and healthy fats, oatmeal can slow the rate of digestion to keep you full longer and sustain your hunger for several hours. 

Say goodbye to those quaker instant packets that are loaded with unwanted sugars and additives, andhello to easy peasy homemade oatmeal!


So why soak?

Our ancestors practiced soaking grains as part of their food preparation. Today, these traditional practices are often forgotten and are unaware my many. 


1. Removal of Anti-Nutrients- Anti-nutrients protects the seed/grain/bean from bacteria and insects. These anti-nutrients are what cause gas, bloating, mineral deficiencies and decreased nutritional availability.


2. Increase Digestibility- The phytic acid and enzyme inhibitors are two anti-nutrients removed during the soaking process. Removing these will improve digestibility which reduce the incidence of gas, bloating, indigestion and heartburn.


3. Avoid Mineral Binding- Phytic acid binds with minerals such as calcium, iron, magnesium and zinc. Soaking allows proper absorption these minerals when foods are consumed.


4. Increase Nutritional Content- Majority of the proteins, vitamins and minerals in these foods are inaccessible. Through the soaking process, it releases the nutrients to become more bioavailable.


5. Reduced Sensitivities- Soaking breaks down the complex starches, tannins, gluten and other difficult to digest proteins, making them easier for your body to absorb and reducing sensitivities.



  • 1/2 cup regular rolled oats

  • 1/2 cup almond milk

    Soak overnight in a sealed container in the fridge

  • 1 tbsp coconut cream

  • 1 packet stevia

  •  1 tbsp cocoa powder

  • 1 tbsp pumpkin puree

  • 1 tbsp peanut butter

  • 1/2 cup almond milk

    Heat and serve



  • Combine oats and  almond milk in a bowl and set in fridge overnight

  • Remove from fridge, put in a pot on the stove and add remaining ingredients

  • Heat until liquid is absorbed and serve