Breakfast Oatmeal

Healthy Oatmeal Recipe

—– The night before…

  • 100ml rolled oats
  • 50ml einkorn wheat flour (freshly course ground is best)
  • 10ml rye (freshly ground is best)
  • 1 cup of water
  • 1 tablespoon apple cider vinegar

—– Just before cooking the next morning…

  • 1/2 teaspoon or more of Cinnamon (Ceylon)
  • Raisins (or blueberries or chopped apple)

—– In a pot (glass, ceramic, or stainless. No aluminum!)…

  • 1 cup of water
  • 1 tablespoon VCO (Virgin Coconut Oil)
  • 1 teaspoon ghee
  • Several pinches of sea salt (Himalayan Pink or Celtic)

The oats, wheat, and rye must soak for 8 to 12 hours, at a warm temperature of about 28 – 35  C (80 – 95 F).

In the Evening:
Step 1: Grind the wheat and rye, and mix the flour with the oats.
Step 2: Add 1 Tblspn of  vinegar to 1 cup of water and mix.
Step 3: Stir the water/vinegar combo into the oat/flour mixture.
Step 4: Cover and let sit over night for at least 8 hours.

The Next Morning:
Step 1: Add raisins and cinnamon to the oatmeal, and mix.
Step 2: Add salt, VCO, and ghee to one cup of water in a small pot.
Step 3: Bring the water to a boil, and add the oatmeal mix.
Step 4: Lower the heat, and stir the oatmeal for at least five minutes.

Serve hot. Makes one large bowl of oatmeal.


Oatmeal and other grains are a tricky thing. If you do not pre-treat them somehow, they can wreck havoc on your health. On the other hand, if prepared properly, they are super nutritious. This recipe is one example.

Einkorn wheat is by far the healthiest and most nutritious wheat, as it is the oldest and ‘purest’ strain, being quite different from other wheats genetically. Commonly known by its Italian name, Farro Piccolo.

You can use spelt, other grains, or even a mix of grains and nuts if you wish. Spelt is my second choice.

Rye is only used to help ‘unlock’ the nutrition in the oats. Rye is very high in phytase, which neutralizes the physic acid in all grains and nuts (when soaked together with apple cider vinegar, lemon juice, or whey). Oats are very low in phytase, so soaking them alone is not very effective.

You can use a small lightbulb or lamp to keep your grains warm while soaking. I actually have a small 15W bulb in a box that I put the bowl on top of.

Details about phytase and phylic acid can be round here.

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