Fermented Overnight Oats with Raw Honey and Seasonal Fruit
Soaked, fermented, wholefood school-morning fuel no refined sugar needed
If your family is new to fermented grains, start with just one tablespoon of apple cider vinegar and build up over a few days. You can prep four individual jars on Sunday night and refrigerate after the overnight soak and rinse, then add toppings fresh each morning. Oats keep well in the fridge for up to three days once drained.
Serve alongside a glass of raw whole milk or a simple green smoothie for a complete wholefood school morning breakfast. A soft boiled egg on the side adds extra protein for bigger appetites.
Method
The evening before, add the rolled oats and filtered water to a large bowl or glass jar. Stir in the raw apple cider vinegar or plain yoghurt. This acidic starter is what begins the fermentation process and unlocks the nutrition locked inside the oats. Cover loosely with a clean cloth or beeswax wrap and leave on the bench at room temperature for at least 8 hours and up to 12 hours overnight.
In the morning, drain the oats through a fine mesh sieve and give them a quick rinse under cool filtered water. This removes the phytates and any bitter taste from the soaking liquid. Do not skip this step.
Transfer the drained oats back into your bowl or a medium saucepan. Pour in the full-fat milk or coconut milk and stir well to combine. The oats will have softened considerably overnight and will absorb the milk beautifully.
Add the raw honey, vanilla extract, ground cinnamon and sea salt. Stir everything together until the honey is dissolved and the oats are evenly coated. If you prefer a warm breakfast, gently heat the oats over low heat for 3 to 5 minutes, stirring frequently, until warmed through. If your household prefers them cold, they are ready to serve as is.
Prepare your seasonal fruit while the oats are warming if needed. Slice strawberries, chop mango, halve grapes or scatter whole blueberries, whatever is in season and what your family loves right now.
Spoon the oats evenly into four bowls. Top each bowl with a generous tablespoon of Greek yoghurt or coconut yoghurt.
Scatter the seasonal fruit over each bowl, then add a tablespoon of activated nuts or seeds for crunch and healthy fats. Sprinkle over a little desiccated coconut.
Finish each bowl with an extra drizzle of raw honey if you like things a touch sweeter. Serve immediately and watch the bowls disappear before you have even sat down yourself.
