Breakfast, Comfort Food Favorites, Main Dish, Raw Foods

Overnight Soaked Oats | An All-Time Favorite!

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Brown bagged cinnamon apple quaker oats oatmeal. YES. This was my all time favorite breakfast when I was dieting in my early high school years. My favorite way to eat them? Unheated, with just water. The foodies today call that soaked oats.

I’m on a mission to recreate these childhood favorite foods for myself, my clients, and for you so we can indulge in foods without the fear of it being bad for us, toxins, or gaining weight. I spent years of living in fear of foods, and the weight I’d gain from eating what I loved. Been there, done that, moved on!

Today, with the many “alternative” ways of eating, we are all reconnecting with what it is that serves our body, and what REALLY keeps the doctor away. Eating real food. Hashtag clean eating ( #cleaneating). It’s a real thing.

If you’re new to it, I’m happy to introduce you to this awesome journey delicious food that serves your body good. Fo realz.

None of this fortified list of few actual foods and chemical biz, okay?

America’s known oat company has recently undergone their own chemical exploitation…

On the front of the label of most Quaker Oats products, you will usually see the claim “100% Natural Whole Grain” along with the bold text “Old Fashioned.” Although this marketing ploy may have made people feel comfortable with the ingredients in Quaker Oats products in the past, a recent lawsuit has now cancelled out any good press they may have had using this misleading tactic.A lawsuit has been filed by consumers in New York and California against the owner of Quaker Oats, alleging that their oatmeal contains traces of the pesticide glyphosate.


Here’s a common list of ingredient from prepacked ready to go oatmeal…

List of ingredients from a very well known oat company

Instead of buying in to the corporate destruction of “food,” you can make your own that supports healthy food markets, and supports your body!

There’s great nutritional importance of every ingredient in this batch of soaked oats.

I’d like to highlight on:

  • Bee Pollen
  • Vietnamese Cinnamon (my favorite in everything)
  • Chia seeds
  • Raw Honey

Bee Pollen

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Researchers have demonstrated that there is a substance in bee pollen that inhibits the development of numerous harmful bacteria. Experiments have shown bee pollen contains an antibiotic factor effective against salmonella and some strains of bacteria. On the clinical level, studies have shown that a regulatory effect on intestinal function can be attributed to bee pollen. The presence of a high proportion of cellulose and fiber in pollen, as well as the existence of antibiotic factors, all contribute to an explanation for this efficacious effect.

Working with lab animals has demonstrated that the ingestion of bee pollen has a good effect on the composition of blood. A considerable and simultaneous increase of both white and red blood cells is observed. When bee pollen is given to anemic patients, their levels of hemoglobin (oxygen-carrying red blood cells) increase considerably.

It is reported that bee pollen in the diet acts to normalize cholesterol and triglyceride levels in the blood: upon the regular ingestion of bee pollen, a reduction of cholesterol and triglycerides was observed. High-density lipoproteins (HDL) increased, while low-density lipoproteins (LDL) decreased. A normalization of blood serum cholesterol levels is also seen.



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Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. (3) Minerals include iron, zinc, potassium, calcium, phosphorous, magnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin. (4) In addition, the nutraceuticals contained in honey help neutralize damaging free radical activity.

One tablespoon of honey contains 64 calories, yet it has a healthy glycemic load around 10 for 1 tablespoon, which is a little less than a banana. Raw honey does not cause a sugar spike and elevated insulin release like white sugar.



Vietnamese Cinnamon

One of my favorite spices to use for its health benefits and food preservation characteristics!

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Cinnamaldehyde’s benefits include:

Rather than merely mask a person’s bad breath, cinnamaldehyde in cinnamon-flavored chewing gum actually exerts an antimicrobial effect on the tongue bacteria that cause bad breath.

In human melanomas grafted onto mice, orally-administered cinnamaldehyde impaired cancer cell proliferation, invasiveness, and tumor growth.

Cinnamaldehyde, by (derived from Cassia bark, in fact) activating a protective antioxidant effect in human epithelial colon cells, evinced potential chemoprevention against colon cancer.

Cinnamon oil, most of which is cinnamaldehyde, is an effective insect repellant with the ability to specifically target and kill mosquito larvae.

Cinnamaldehyde was shown to decrease HbA1c, total cholesterol, and triglyceride levels while increasing plasma insulin, hepatic glycogen, and HDL levels. The oral dosage used – 20mg/kg body weight – wasn’t an unrealistic amount.

Cassia may help relieve the muscular insulin resistance that occurs following a bad night’s sleep.

Although it’s “cinnamon oil” that kills bugs and something with “cinnamon” practically right there in the name itself may fight cancer, “fake” cinnamon actually contains more cinnamaldehyde than “true” cinnamon. That’s right – Cassia oil has the most cinnamaldehyde.

In another study, researchers using both Cassia extract and Ceylon extract found that the Cassia was more effective in diabetic rats observed in a glucose tolerance test.

Remember c. elegans, those plucky roundworms whose lifespan increased with both intermittent fasting and glucose restriction (the glucose study’s author, Cynthia Kenyon, has even adopted a low-carb diet in light of the results), and which have been deemed suitable models for the study of glucose restriction in higher mammals? Cassia bark had a similar effect on them, too.



Chia Seeds

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Their high concentration of the plant-based omega-3 fat alpha-linolenic acid (ALA) is one of their major claims to fame. Chia seeds contain up to 40 percent oil, with 60 percent comprised of omega-3.4

ALA is considered essential because your body can’t make it, so you need it in your diet—or its long-chain animal-based derivatives (like the omega-3 found in seafood and krill oil).

While chia seeds have been found to increase levels of both ALA and another omega-3 fat EPA, they don’t increase the omega-3 fat DHA. While your body can convert ALA into DHA/EPA, it does so at a very low ratio, and only when sufficient enzymes (that many people are deficient in) are present.

This is why consuming animal-based omega-3s in addition to plant-based omega-3s is very important. That being said, the ALA omega-3s in chia seeds have been linked to a number of health benefits, including:5

Lowering triglycerides and supporting healthy cholesterol levels Lowering blood pressure and heart disease
Anti-inflammatory activity Liver-protective properties
Anti-diabetic action Protection against arthritis, autoimmune disease and cancer

In addition, chia seeds contain a number of additional phytochemicals, each with its own unique benefits. This includes myricetin, quercetin, and kaempferol, known for their antioxidant, anti-inflammatory, and anti-cancer properties, and caffeic acid.6



1/2 cup rolled oats

1/4 cup wild blueberries (frozen okay)

1/2 -1 Tsp black chia seeds

1/2 Tsp Vietnamese Cinnamon

2 Tsp bee pollen

1/2 Tsp vanilla extract (no alcohol base)

1/2 Tsp raw coconut butter

1/2 Tsp pink salt



Soak rolled oats for 20 minutes in purified water. Drain and rinse them in a mesh strainer to rinse any superficial residues on the surface of your oats.

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Once drained and rinsed, pour oats into a glass jar with all ingredients except for coconut butter.


Add enough water to cover oats by 1/4 – 1/2 inch. Stir slowly so all ingredients mix evenly throughout the jar.

The bee pollen should dissolve and chia seeds should begin to swell.

Place jar of coconut butter into a pot or bowl of hot water for 1-2 minutes. This’ll warm the butter enough to somewhat liquify the outer edges of the butter, allowing enough to be scooped out on your spoon.

Using a spoon, scoop/ scrape the softened coconut butter out of the jar. Enough to fill 1/2 teaspoon.

Stir coconut butter into jar of soaking oats. Sometimes I even like to put the lid on the jar and shake it so everything mixes well. It creates more creaminess 🙂

For me personally, I love to enjoy this treat in the evenings as dinner. It’s perfect as a post workout meal! But if you’ve gotten your workout complete in the early morning, then this’ll be a perfect way to start your day 🙂

Most often, I’ll make a 10 oz jar of it and snack on it throughout the day. In all honesty, I am not a meal oriented person.

I’m much more of a sacker, which I contribute to the many diets I’ve been on since I began “dieting,” years ago!



Enjoy these oats on the daily!

Indulge in their deliciousness!



 For more information regarding filtered water and the system I’ve been using for the past year for drinking, food prepping, and cooking,  find out more here!

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