Lacto-fermented Oats
Probiotic, creamy oatmeal using live cultures from whole ingredients!
Equipment
- Bowl / Container (Fermentation-safe - See notes)
- Small Dish, Tea Towel, or Cheesecloth (To cover container)
- Tablespoon
Ingredients
- 60 grams Oats Groats or steel-cut are best, but any type will do
- 2 tbsp Lacto-fermented (Probiotic / Live) Yoghurt, Kefir, or Buttermilk You can also use dairy-free alternatives
- 2 cups Tepid Water Boiled and cooled, or filtered to remove chlorine
Instructions
Prep
- Grind the oats and add to the bowl. Any method will work (even clean hands), as long as it releases the starches.
- Add your tepid (chlorine-free) water to the bowl. This should ideally be room-temperature to lukewarm, but not hot.
- Stir in 2 tablespoons of live yoghurt (or your other probiotic source).
- Place bowl in a warm place. The countertop or - especially in winter - somewhere like on top of your fridge.
- Cover with your dish or cheesecloth.
Fermentation
- Check the oats and stir daily. This stage takes on average 1 to 3 days for optimal results.
- Always keep the oats fully submerged.
Digging in!
- Eat uncooked or cooked. Simply strain, add water or milk of your choice, season, and cook as normal!
- Scroll down for recipe ideas!
Notes
IMPORTANT: Read the safety notice further in the post - this is a fermented product so proper precautions are a must.
The instructions for this recipe are almost identical to the first method.
To dechlorinate water: You can use a Water Filter (See Recommendations) or simply boil the water to remove the chlorine.
Make sure you let it cool to a lukewarm temperature before you use it, otherwise the heat will kill the beneficial bacteria and denature the phytase.
For the container: Remember, you should use ceramic, china, stainless steel 316, glass (but keep in a dark place), or Polycarbonate, PP, HDPE, or LDPE Plastic containers only.
Other plastics and metals will react with the acidity and interfere with the natural processes of fermentation. For example, non-steel containers will rust, and plastic may leech.