Wellbeing with Nutrition
Nurturing the Mind and Body

Soaked Porridge Oats with Rejuvelac

Oats are a popular choice for breakfast. They contain both soluble and insoluble fibre and are rich in B vitamins. Even though oats do not contain gluten they are often packed with gluten containing grains like wheat so will not be 100% gluten free unless it specifies on the box. 

Oats become easier to digest by pre-soaking them for at least 6 hours or more before cooking. Porridge made from soaked oats have a creamier texture and richer taste than porridge made from non soaked oats. 

Soaked Porridge with Rejuvelac

Soaking the oats in rejuvelac which is a fermented probiotic drink rich in enzymes, nutrients and beneficial bacteria will help to reduce the levels of phytic acid found within oats and helps make minerals more bioavailable. The naturally occuring bacteria will also help to breakdown the oats and make it easier to digest.

  1. Fill a suitable sized food container with 2 cups of porridge oats.
  2. Cover the oats with water until the water level is at least 1 inch above the oats.
  3. Pour in around 2 tablespoons full of rejuvelac
  4. Stir and leave for around 1-2 hours at room temperature to allow the enzymes within rejuvelac to start breaking down the phytic acid in porridge oats then store in the fridge.

When you need to make porridge just take out as much as you need and return the container to the fridge.

Soaked porridge oats may be stored in the fridge for up to a week.


1 cup pre-soaked porridge oats
1 cup water or milk (oat milk, almond milk or coconut milk)
1 tbsp date, fig or apricot  puree (optional)


  1. In a suitable sized pan, mix 1 cup of pre-soaked oats with enough liquid (water or oat, coconut, almond milk) to give your desired consistency
  2. Stir and bring to the boil, then gently simmer for a few minutes.
  3. If you like your porridge to be sweetened then add some date, fig or apricot puree. I added some apricot puree
    Alternative add some mashed banana, cinnamon or vanilla.

Enjoy a bowl of satisfying porridge for breakfast or even a snack!