Monthly Archives: August 2015

A quick how-to: Fermented oats with flax. A Synbiotic Breakfast!

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Tonight I thought I would share one of my favorite fermented foods: oatmeal, with ground flax seeds. Since it is made with kefir (fermented milk or, in this case, fermented coconut milk) and includes fiber to feed the microbes, it is more than a probiotic, it is a synbiotic. This is really easy to make, and fermented oats have been found to be very healthy. The fermentation releases more of the nutritional value of both items. Has some sour taste, but not strongly so-I got used to it quite quickly and enjoy it now.

I use coconut kefir that I make myself (see a previous post for this) but you could also use commercial kefir. Yogurt can work but more slowly as it doesn’t have as much bacteria. The first step is adding one cup of oats (preferably organic, but this is what I had today) to a bowl:

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Then, add about two tablespoons of ground flax seeds:

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Now the critical ingredient-the symbionts! Add 1/2 cup of kefir, then 1/2 cup of coconut milk:

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Stir the whole mess up until all the dry ingredients become wet:

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I usually put a plate over it to keep dust and such out of it:

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Then, it goes on top of the fridge next to another batch of coconut kefir!

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I typically mix this in the morning, and leave it up there until the next morning. Then, I add blueberries, cut up peaches, some walnuts, maybe a little maple syrup even. Mix it all together, and enjoy!

References:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC526387/

http://www.ncbi.nlm.nih.gov/pubmed/26130143

http://www.ncbi.nlm.nih.gov/pubmed/25644341

http://www.ncbi.nlm.nih.gov/pubmed/25267244

http://www.ncbi.nlm.nih.gov/pubmed/22457771

http://www.ncbi.nlm.nih.gov/pubmed/26113960

http://www.ncbi.nlm.nih.gov/pubmed/24140807