Ahhhh breakfast. It’s said to be the most important meal of the day, and in Chinese Medicine there’s an old saying: ‘eat breakfast like an emperor, lunch like a prince, and dinner like a pauper’. BUT, to be honest, breakfast has always been a bit of a struggle for me.

I love eggs, but having them every day feels too heavy. I love fresh bread, but toast isn’t so great to eat every day. Most cereals are full of sugar, and having them with cold milk or yoghurt is cooling on the digestion – a no no in Chinese Medicine. Same goes for smoothies and juices – much too cooling on the digestion to have every day. And then there’s oats. I always loved porridge. It felt like a big nourishing warm hug. The only problem was, every time I ate porridge, I’d feel groggy, a bit fuzzy in the head, and my digestion never felt right.

That is, until I implemented something I’d read ages ago in Sally Fallon’s Nourishing Traditions and started soaking my oats before making my porridge. It’s completely changed my world! For months now, I actually look forward to breakfast! And not only do I feel great when I eat my porridge, it also keeps me full for hours!

Why soak oats

Oats and other grains are seeds. Seeds are meant to pass through the digestive system relatively undigested so they can be planted and grow. For this to be possible there are some anti-nutrients built into them to make them difficult to digest, and to hinder active enzyme activity in your digestive system. Soaking grains begins the germination process, rendering the enzyme inhibitors unnecessary and making them more accessible to our bodies.

One of the main anti-nutrients in oats is phytic acid, which binds to minerals such as magnesium, calcium, iron, and zinc in the digestive tract, as well as inhibiting important digestive enzymes, making them more difficult to digest. So even if you feel fine after eating un-soaked oats, I’d still highly recommend soaking them.

Oats from a Chinese Medicine perspective

The thermal nature of oats is neutral to warming to the body. Their flavour is sweet and slightly bitter, correlating them to the Spleen/Stomach digestive organs, and they are associated with the Earth element, making them especially nourishing for the digestion, which also pertains to the Earth element.

Oats are traditionally said to be soothing and restorative to the nervous and reproductive systems. They supplement Qi and Blood, strengthen nerves, muscles, and sinews, and dispel dampness.

This makes oats suitable for pretty much everyone. Let’s be honest, most of us are overdoing it and not resting enough, and therefore the majority of people (especially women) are deficient in nature. So something that builds Qi and Blood first thing in the morning is going to be fantastic for most of us.

As I briefly mentioned above, eating cold raw food is a bit of a no no in Chinese medicine. This is because by consuming these foods, not only does your stomach have to do the work of digesting the food, it also has to heat up this food before it digests it. And the more work the stomach needs to do, the more Qi that gets used by the body, which in the long term can cool and weaken the digestion, leading to bloating, IBS, or poor nutrient absorption.

This is why porridge is such a great breakfast option. It’s cooked and warm, and by soaking and cooking the oats they are extremely easy to digest, so they’re minimal work on the digestive system.

How to soak and cook your oats

The following recipe is one I recommend to a lot of my patients, and so far, every one that’s had issues with oats in the past and has tried this have had great results – no more bloat, discomfort, fuzzy head.. and a happy full belly!

Before you go to bed

Start by placing approx. 1 large handful of rolled oats (not instant oats, which are pre-cooked) per person/serving into a pot. Add room temperature or warmer filtered water to cover. Add ½ teaspoon of any of the following: apple cider vinegar, lemon juice, kefir, whey or yoghurt (The acidic liquid added to the oats helps to break the bonds they form with minerals). Leave this to soak on the stove at room temperature overnight.

In the morning

The oats will have soaked up a lot of the liquid, so now is the time to add milk or water to cover (nut/soy/cows milk – depending on your preference). Add ½ - 1 tablespoon of a fat of your choice (ghee, butter, coconut oil etc). This helps to absorb any fat soluble vitamins, and is a catalyst for mineral absorption. Fat also helps with satiety, making you fuller for longer.

Bring to the boil, then to a low simmer for about 5 minutes or until a desired consistency is reached, stirring all the while. At this stage, or at the end of cooking you can add any extras you enjoy with your porridge. I often keep mine pretty simple and add Goji berries and a dash of maple syrup, but the choices here are really endless.

A few ideas of things to add for an extra health kick:

Powdered collagen, gelatin or bone broth to build the blood
Spring onions and garlic if you feel like you’re coming down with a cold
Red dates and fresh ginger to aid digestion
Goji berries to build the blood

I’d love to hear how you go with this recipe – especially those that have had issues with oats in the past. And please share what delicious combinations you top your oats with!

As always, if you have any questions or are wondering whether Chinese medicine is appropriate for your condition, please don’t hesitate to get in touch via email, or book a free 15-minute phone consult online to discuss your health concerns.

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A Simple, Nourishing Breakfast Recipe with Roots in Chinese Medicine Dietary Principles