It’s a necessity in our house to have snacks readily available and I want to know that I can grab a quick bite, and still be nourishing my body!
These soaked oatmeal blueberry muffins definitely do the job! Although they do contain oats, often times if you soak them (like you should with all grains), they are not an issue!
Phytic acid is found in grains, nuts, seeds and beans. Phytic acid is the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds.
For humans, the phosphorus is not bioavailabe, meaning we can not absorb and utilize it. This can cause several issues for our bodies because the phytic acid inhibits enzyme production as well. Insufficient enzymes can lead to multiple food sensitivities, digestive issues, systemic inflammation, and much more. Not only this, but phytic acid also binds to minerals (such as calcium, magnesium, iron and zinc), preventing our bodies from absorbing the nutrients we need.
An excess of improperly prepared grains in a diet can lead to many issues including; digestive disorders, nutritional deficiencies, anemia, osteoporosis and tooth decay (specifically because phosphorus dissolves calcium, so if you combine excess phosphorus with an inability to absorb minerals this will result in cavities and bone loss).
So how do we prevent this?! Although some foods require slightly different soaking methods, today I will teach you about oats!
- 1 cup organic GF steel cut oats
- 1 tsp raw apple cider vinegar (or fresh-squeezed lemon juice)
- 1 tbsp ground buckwheat groats (see note below)
- Pinch of sea salt
Place all ingredients in a glass mixing bowl. Add enough warm filtered water to completely cover the mixture by 1-2 inches. Mix well to combine.
Cover the bowl and place it in a warm area for 12-24 hours.
After soaking, I prefer to rinse to remove any sour taste from the ACV or lemon juice.
*Note* – Because oats do not contain enough phytase (the enzyme that breaks down phytic acid), using ground buckwheat will provide the extra phytase needed, to properly break down the phytic acid.
SOAKED OATMEAL BLUEBERRY MUFFINS
1 ½ C. Cassava Flour
1 C. Soaked Steel Cut Oats
½ C. Honey or Raw Cane Sugar
2 tsp. Baking Powder
1 tsp. Baking Soada
½ tea. Sea Salt
1 Egg or egg substitute (i.e. ¼ C. applesauce, yogurt, or flax/chia egg)
¾ C. Coconut Milk
¹⁄ ³ C. Coconut Oil
2 tea. Vanilla
1 C. Mashed Banana
1 C. Blueberries (fresh or frozen)
Mix the dry ingredients in a large bowl. In a separate bowl, mix together the egg, milk, oil, and vanilla. Add the wet ingredients to the dry. Then add the banana and blueberries. Mix well.
Fill lined muffin tins and bake at 350° for about 25 minutes.
Makes 12 muffins.