how to soak oatmeal for better digestion

Probiotic Overnight Oats

why soak oatmeal

Does your recent blood work show that you are low in iron, zinc, calcium or magnesium?
Perhaps you're not absorbing these minerals because of gut damage or it might just be the vegetables, beans and whole grains in your diet!

Phytic acid, or phytate, is found in all plant seeds and is like a storage bin for phosphorus; which, allows for normal growth and maturity of the seed into a plant as well as photosynthesis and respiration in adult plants. Phytic acid, itself, can bind many minerals making it a very unique substance.  In humans, via plant based consumption, physic acid can be protective against kidney stones and heavy metal toxicity; but, it can be quite damaging to the absorption of  minerals in the gut, zapping the body of important digestive enzymes and nutrients.
If you are a lover of oats, nuts, seeds, and plants, in general, there are a few things you can do to improve digestibility and lessen the effects of phytate's powerful nutrient binding and anti-absorption!
1. Soak in warm water for 12 hours or more
2. Sprout seeds or buy the sprouted versions of seeds, beans, and whole grain based foods ex. Wildwood Sprouted tofu & Ezekiel sprouted grain bread
3. Ferment beans by soaking 24 hours in a warm place, slow cooking, then adding 1 tbsp of a bacterial culture like kefir, lactic acid fermented brine from store bought sauerkraut, or another store bought starter culture to 1 cup of beans and let sit in a warm place for few days. Use these step by step directions from Cultures for Health, for proper food safety!
After developing digestive disorders and bacterial imbalances from many years of acidic (dairy as a youth and whey/chicken bodybuilder diet as an adult), inflammatory and grain heavy diets, I cut all meat, most grains and beans from my diet. It took me nearly a year to heal my gut from severe Ulcerative Colitis, and several years of slowly reintroducing foods back in and repopulating my gut with friendly bacteria, but now I'm able to consume organic fermented tempeh and gluten free soaked overnight oatmeal dishes just fine. Spending a year in and out of hospitals changes you, and I no longer sacrifice my health for highly marketed junk foods/drinks/candy. I will always eat a diet for optimized digestion, so you can rely on my recipes if you are interested in doing the same! Of course I eat out locally and enjoy discovering healthy restaurants when traveling, but I choose to cook on my own and control what I consume 90% of the time.
This recipe is for a better soaked overnight oatmeal, utilizing spring water, probiotic coconut yogurt, and fermented water kefir. If you are a fan of muesli, apple pie, berry pie, or oatmeal cookies, then you will absolutely love this recipe!
 how to soak oatmeal for better digestion


1/3 cup gluten free organic rolled oats ( do not use quick oats)
1/3 cup spring or purified water (do not use tap)
1 heaping tablespoon Anitas Coconut Milk yogurt (or full fat greek yogurt)
2 tablespoons Kevita Lime Mint Coconut Probiotic Drink (can use other water kefir like Tonix)
1 packet organic Stevia (i used Wholesome organics)
1 tbsp raw unsweetened cacao nibs
2 tbsp raw pumpkin seeds
2 sprouted walnuts, crushed into smaller pieces
6 frozen organic blackberries
2 frozen organic strawberries

Heat the water in a small saucepan on medium low heat until a lively simmer occurs, do not boil! Let cool for 1 minute and add to heat safe glass or ceramic bowl with the oats. Let sit on counter for  20-30 min, and then add coconut yogurt and water kefir. Cover with plastic and place in refrigerator overnight for a minimum of 12 hours. In the morning, sprinkle stevia to the probiotic oat mix and stir to combine. Then, top with cacao nibs, pumpkin seeds, and crushed walnuts. Place frozen berries in saucepan with 1 tbsp purified water, and 1/2 tsp stevia and heat on low; stirring or agitating pan occasionally, until juices have released and berries soften, about 5 minutes. Place on oats with spoon, one at a time to prevent juice from splashing onto clothes. Enjoy!
Option* If you want more liquid to oats, add a drizzle of unsweetened vanilla almond milk in the morning.

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Plant Based Ground Meat - use for burritos, tacos, burgers, etc

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Plant Based Breakfast Burrito





Having ulcerative colitis, ibs, acid reflux, low stomach acid, and gastroenteritis, is no vacation to Disneyland!  For years and years I struggled with chronic digestive issues, and at times I felt hopeless.

Through food allergy testing, elimination diets, and a series of visits to the good old GI doc, I had found that a major cause of my distress came from eating meat. That definitely came as a shock to me, and transitioning to a vegetarian diet was challenging. Throughout my competitive career in the National Physique Committee and International Federation of Bodybuilders I grew to love chicken and turkey, and I created recipe on recipe to enjoy. The biggest challenge, however, was not being able to get down in my beloved Taco Tuesday rituals!!

If you're from the West Coast, I'm sure you can attest to the fact that Taco Tuesday is like a weekly holiday! All you can eat tacos, chips and salsa, and that side of guacamole just bring a feeling of joy that is unparalleled! So whats a vegetarian to do when she just wants some dang tacos?!

The flavor in this recipe was inspired by an old favorite packet of taco seasoning you can get at nearly any conventional grocery store, from way back in the day when I didn't know what maltodextrin was, ate white potatoes regularly, had no opinions on fillers like whey and corn starch in my food, and thought that pre-packaged condiments were more convenient than homemade alternatives. So please enjoy this recipe, and the evolution of the healthy, plant based taco!

makes 1 serving of 2 tacos

2 gluten-free tortillas, (I use Rudi's spinach tortillas)
2 oz avocado, peeled and smashed
2 tbsp kalamata olive tapenade
2 tbsp Hope sriracha hummus
4 large leaves Dino kale, stem removed and chopped
4 stalks asparagus, cut root to tip
For the tempeh
1/2 block organic tempeh, chopped (I use Lightlife)
1 tbsp organic smoked paprika
1 tsp chipotle chili powder
1 tsp cumin
1 tsp onion powder (omit if following low-fodmap diet)
1 tsp garlic powder (omit if following low-fodmap diet)
Himalayan salt and ground peppercorn to taste


Cut 1 block tempeh in half, and place one half to the side. Using a chef's knife or Santoku knife, chop one half of the tempeh 14 times vertically and 14 times horizontally. Then, holding knife from bolster to tip, begin mincing the chopped tempeh until it resembles fine crumbles. Alternatively you can use a food processor for this.  Heat a non stick pan over medium heat, and add minced tempeh. Cook for 3-4 minutes or until light golden brown. Lower heat to simmer and add 2 tablespoons purified water, paprika, chili powder, cumin, onion and garlic powder (if using), salt and pepper. Continue to simmer for 1-2 minutes or until desired moisture remains. Remove from pan and let cool. Meanwhile, sauté dino kale and asparagus for 7-8 minutes or until tender. It may be necessary to add 1 tbsp of water half way through cooking.  Take a gluten free tortilla and heat over low flame, flipping often, 1-2 minutes. Add 1/2 the tempeh mix and arrange in a line, then 1/2 the sautéed kale and asparagus mix, then smear 1 tbsp sriracha hummus, 1 tbsp olive tapenade, and 1 oz smashed avocado. Top with a squeeze of lime juice, and enjoy!