Tuesday, November 27, 2012

Soaked Pumpkin Pie Oatmeal

I post a lot of oats in my meal plans so it is high time I get a recipe on the blog for some.  Dakota especially loves oats and asks for them almost every morning.  I love that they are super quick, so they are my go-to breakfast for the two mornings that the kids go to preschool.

I'm posting this recipe today because I've got another post over at Modern Alternative Kitchen running today on soaking, sprouting and phytic acid.  Phytic acid is some pretty exciting stuff.  If you're not familiar, it's in grains, beans, seeds and nuts.  And unfortunately for us, it can wreak havoc on the absorption of minerals in our digestive system.

I could tell you all about it but I'd love it if you clicked on over to MAK and check out the post instead.  That way I don't have to repeat myself (I do enough of that with the kiddos).

In case you were wondering, oats happen to have a good amount of phytic acid.  They also have very little phytase, the enzyme that breaks down phytic acid.  This means you're going to want to give oats a good long soak with something acidic (I use apple cider vinegar) in a warm spot to reduce it as much as possible.

I soak these overnight and they are so easy to make in the morning.  The pumpkin flavor is amazing this time of year!  I also add some yummy fats in the form of coconut oil, cashew milk and pecans to keep the kids going all morning.

Soaked Pumpkin Pie Oatmeal

1 cup rolled oats
2 cups filtered water
1 tsp apple cider vinegar
1/4 cup pumpkin puree 
1/2 tsp pumpkin pie spice
2-3 tbsp extra virgin coconut oil
1/4 cup cashew milk
drizzle of honey or maple syrup
dash cinnamon
1/8 cup chopped pecans

Soak oats overnight in water and vinegar.

In the morning, heat oats and water and bring to a boil.  Reduce heat and simmer for 5-10 minutes.

Remove from heat and add pumpkin and pumpkin pie spice.

Stir well until pumpkin lumps are gone.

Add coconut oil to each bowl.

Scoop oats into each bowl.

Mix with coconut oil to melt.

Top with cashew milk, honey, cinnamon and pecans.  Enjoy your bowl of pumpkin-y goodness!

This post is shared at Whole Foods WednesdayReal Food WednesdayGluten Free WednesdayFresh Foods Link Up and Frugal Days, Sustainable Ways.


  1. Sounds great! Do i just cooks the oats in the same water they were soaked in? Im confused :)

    1. Yes, just pour everything in the pot and heat!

  2. i am in love. your pumpkin pie oatmeal looks incredible! i could do this with rice too for dessert! gorgeous :)

    thank you for sharing with us at the Wednesday Fresh Foods Link Up! I hope to see you again this week with more seasonal & fresh/real food posts. xo, kristy

  3. My oats are soaking now! I can't wait to try this recipe!

    Can you expound on why you choose to use rolled oats as opposed to steel cut oats? I have heard a lot of controversy on this choice between oats and I'm wondering your take on the issue.

    I also would like to know what kind of apple cider vinegar you use. I went to the store the other day to get a quality apple cider vinegar and ended up choosing Braggs. Can you speak to this?

    1. I use rolled oats because from what I've read, the phytic acid is easier to break down in them. You can also buy truly raw rolled oats online. We use Braggs ACV for cooking :)

  4. Sounds like a yummy recipe. can't wait to try it.
    Soaking question: when you soak the oaks in water, does the phytic acid end up in the water? Do you need to rinse and then warm/cook in fresh water?

    1. The phytic acid shouldn't be present in the water, it should have been dissolved by the phytase. You don't need to rinse or drain the oatmeal. The soaking water should go in the pan with the oatmeal to cook.

  5. Won't the pecans have phytic acid?