Properly-Prepared Porridge

A tasty staple that I make weekly – properly-prepared in the tradition of our wise & wild ancestors – soaked or fermented for better digestion and nutrient absorption.

Sally Fallon explains in her Nourishing Traditions cookbook the importance of soaking or fermenting all your grains, “…all grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss.

The modern misguided practice of consuming large amounts of unprocessed bran often improves colon
transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.

Soaking allows enzymes, lactobacilli, and other helpful organisms to break down and neutralize phytic acid. Soaking in warm acidulated water will neutralize a large portion of phytic acid in grains.

The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.”

She further suggests soaking can be done in as little as 7 hours to 24 hours. I find overnight works great.

I prepare it the night before cooking and voilà! Beautiful oatmeal that only takes about 5 mins. to cook!

Makes 4 servings


  • 1 C oats (rolled or cracked)
  • 1 C warm, filtered water
  • 2 Tbs *whey (from homemade kefir or yogurt)
  • 1/2 tsp sea salt
  • 1 C of filtered water
  • Optional: Top with your favorite fruit, crispy nuts, and natural sweetener like raw honey. Make sure to serve with a good source of fat such as butter or cultured cream. Coconut milk is also a wonderful addition!


In a bowl, mix oats with 1 C of warm, filtered water and 2 Tbs of *whey.
Cover and leave in a warm place overnight (inside the microwave works well)


  1. In a pot, bring additional C of water to boil with salt
  2. Add soaked oats, reduce heat, cover and simmer for several minutes
  3. Turn off heat and let stand for a few minutes
  4. Top with a pat of butter or cultured cream and favorite toppings!


*If whey is unavailable or for those with dairy allergies, you may replace whey with lemon juice.
Make sure to add a good source of fat for satiation, to control blood sugar, and because it tastes so good!

Click here to print out recipe

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