🌾 Sprouted Oatmeal (Soaked + Simmered)

Sprouted oats can be a gentle, nourishing way to reintroduce grains on a pro-metabolic protocol—especially when properly prepared. Unlike conventional oatmeal, this method respects digestion by neutralizing anti-nutrients through soaking and using sprouted grains, which are naturally lower in phytic acid. When paired with metabolically supportive ingredients like raw milk, honey, and a touch of saturated fat, this bowl becomes a warming, blood sugar–friendly option that’s easy on the gut and aligned with ancestral wisdom.

Serves: 1
Prep time: 5 minutes (+ overnight soak)
Cook time: 5–10 minutes

🛒 Ingredients

• ½ cup sprouted rolled oats (ideally organic)

• ½ cup filtered water or skim milk

• 1 tsp apple cider vinegar (or lemon juice)

• Pinch of sea salt

Optional (add after cooking):

• ¼–½ cup milk (skim, low-fat, or raw)

• 1–2 tsp honey or maple syrup

• 1 pat butter (optional for those not on low-fat)

• Dash of cinnamon or vanilla

• Pinch of collagen powder (stir in gently)

• Handful of berries, sliced banana, or stewed apple

🥣 Instructions

1. Night Before: Soak the Oats
In a glass jar or bowl, combine:

• ½ cup sprouted oats

• ½ cup water or skim milk

• 1 tsp apple cider vinegar
  Stir, cover lightly, and let sit at room temp overnight (8–12 hours).

2. Morning: Drain & Rinse
Drain and rinse the oats with warm water to remove excess phytic acid and sour flavor.

3. Simmer
Add the soaked oats to a small saucepan with:

• ½ cup fresh water or milk (more if you prefer looser oats)

• Pinch of sea salt
  Bring to a simmer and cook gently for 5–10 minutes, stirring often, until soft.

4. Customize
Turn off the heat and stir in any desired additions:

• Extra milk for creaminess

• Honey or maple for sweetness

• Cinnamon or vanilla for flavor

• A small pat of butter for richness

• Collagen or fruit for protein and carbs

🍽 Notes

• Sprouted oats are gentler on digestion and higher in bioavailable nutrients than unsprouted.

• The overnight soak with ACV helps further neutralize anti-nutrients like phytic acid.

• Keep fat minimal if using this during a cut — skip the butter and use skim milk.

• For higher-protein versions, stir in collagen or pair with a scoop of low-fat Greek yogurt on the side.