Easy fermented overnight oats

Fermented oats might sound really weird and strange and complicated, but in fact it couldn’t be easier. And tastier, if you like the tanginess of fermented foods. These fermented overnight oats will assure you are starting your day with a refreshing breakfast!

I’ve been fermenting quite a lot of things lately. I’m just so fascinated that there are little, friendly (if everything goes right) bacteria growing in the food during the process. It feels like a little success every time tiny bubbles are showing in yoghurt or sourdough or rising up when you push down a fresh batch of kimchi or any other fermented veggies.

Why is it beneficial to include fermented foods?

As every time I want to emphasize that I’m no health care professional. But I love to learn what amazing impact food can have on our bodies, besides providing us with the energy we need to be happy humans. 

When we ferment something, microorganisms (generally yeast or bacteria) convert carbohydrates into organic acids or alcohols. This process happens without oxygen (anaerobic). So basically these microorganisms break down relatively complex substances into simpler ones: for example the fermentation of soy beans may reduce phytic acid (a substance that blocks the absorbtion of several minerals like Calcium, Magnesium, Iron, Zink and Manganese) and reduce the content of fermentable carbohydrates in bread due to sourdough fermentation. This might increase the tolerance of these foods for individuals.

Fermented products therefore are associated with quite a few health benefits (although the clinical evidences are currently not as expanded). To name a few, they may be easier to digest, have a blood pressure lowering effect and reduce so called “anti nutrients” (substances that reduce the absorbtion of nutrients). And of course not to forget the part that makes it even more interesting for our taste buds: they create the familiar tanginess and can alter the texture, depending on what kind of food you ferment.

Take yogurt for instance. In the case of animal-sourced milk, certain bacteria strains love the lactose (natural ocuring sugars in milk) and convert it into lactic acid. Lactic acid again contributes to that thick texture and tangy flavour. If you wonder how on earth plant based milks or other products can be fermented then, that is a good question. I will link some articles and studies at the bottom, but what I can say from reading those is that:

1. Soy has been a very popular dairy substitution, as it immitates the protein content of milk quite well.
2. Researchers are figuring out which bacteria work best for specific plant based dairy alternatives.

About these fermented oats

Now back to the fermented oats. So I stumbled across a few recipes that “fermented” oats and needed to try it too. And I absolutely love the tanginess that comes with the fermentation. It is basically just oats blended with milk and flax/chia seeds (to result in a ticker and creamier texture). Then you pour the mixture into a tall jar, mix in yoghurt with a wooden spoon and let it rest in a warm place. Finally, let the oats cool in the fridge.

At this point I need to mention that:

• soy milk and yoghurt made the creamiest texture.
• use a yoghurt with minimal ingredients

With that being said: are you ready for a breakfast experiment? Lets get started!

Sources:

• Semisolid Science: Growing Yogurt – Scientific American
• Vegan ‘yogurt’ fermented with lactic acid bacteria from plants an industry first, claim researchers (foodnavigator.com)
• One Health, Fermented Foods, and Gut Microbiota (nih.gov)
• Health benefits of fermented foods – PubMed (nih.gov)
• Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease (nih.gov)
• How to Make Creamy and Thick Vegan Yogurt Using Plant-Based Milk (cultured.guru)