are you prepping your overnight oats properly?

Oats contain an anti-nutrient that binds important minerals in our body, potentially promoting mineral deficiencies and preventing proper digestion.

Overnight oats are one of my go-to breakfasts year-round. I just grab my jar from the fridge in the morning and head out the door. They're also fun to prep. You may play around with the flavors: switch up the almond milk with coconut milk, toss in different fruits (blueberries are my favorite), shave in some vegan cacao, or sprinkle coconut flakes on top.

Phytic acid is considered an anti-nutrient because it binds to dietary minerals (i.e. zinc, iron, calcium,copper, magnesium, etc.), thus inhibiting their absorption in the intestines.

As wonderful as they are, the fact that overnight oats don't actually get cooked, means that they retain the phytic acid that is found in the outer shells of oats. Well, what is phytic acid, and why should we be concerned about its presence in our foods? Phytic acid is considered an anti-nutrient because it binds to dietary minerals (i.e. zinc, iron, calcium, copper, magnesium, etc.), thus inhibiting their absorption in the intestines. Additionally, phytic acid also inhibits essential digestive enzymes that our bodies use to properly break down proteins and sugars. Unlike ruminants (i.e. cows), we lack the intestinal microbes that help break down the substance, which means it could be harmful for our gut health.

So how can we enjoy our overnight oats and reduce the phytic acid without cooking them?

The solution is easy. Since acid neutralizes phytic acid, you may soak the oats in water with a splash of lemon juice or apple cider vinegar, for at least 8 hours at room temperature. Drain and rinse, combine your favorite ingredients with a milk of your choice, and stick it in the fridge. You'll have a tasty breakfast to get your day going the next morning.

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Here's what my jar of oats normally looks like:

Ingredients

• 1/2 cup gluten-free rolled oats

• 1 tablespoon apple cider vinegar

• 1 tablespoon chia seeds

• 1/4 cup fresh blueberries

• 1 tablespoon unsweetened coconut flakes

• 1 tablespoon dried cranberries

• 1 teaspoon glutamine powder (Glutagenics by Metagenics)

• 2 teaspoons collagen powder (CollaGen by Ortho Molecular Products)

• 1/2 cup coconut milk (depending on your desired consistency)

Directions

1. Combine the oats and apple cider vinegar in a jar. Cover with water, put the lid on the jar, and let sit for 8 to 14 hours at room temperature.

2. Drain and rinse your oats with water.

3. Combine all other ingredients and put the lid back on the jar. Let sit in refrigerator overnight.

4. Give the oats a stir before you eat, and enjoy!