Raw Food: Flaked Oats

by Susan on November 10, 2009

Raw Food OatmealAs promised, your first raw food recipe made with flaked oats. Now that it is November, I find myself wanting a little more than a green drink for breakfast on some days. The perfect solution? Flaked Oats! High in soluble and insoluble fiber, oats are know to reduce blood cholesterol. They can also help regulate blood sugar, aid in digestion and because they contain phytochemicals, they help reduce your cancer risk. Studies have also shown that they also help control blood pressure and are an excellent source of energy giving carbohydrates.

Now that I have found a great source for organic, flaked oats that I can actually use in a raw food recipe, I have put my occasional raw oatmeal back on the menu! This takes a little advanced preparation, and you will be using the dehydrator so plan accordingly. I normally make them right when I get up. They will be ready when you are done showering!


Raw Oatmeal with Goji Berries

  • 1 C Flaked Oats
  • 1/2 to 1 C Almond Milk
  • 1/4 C Goji Berries
  • 1/4 C Chopped Almonds
  • Agave  or Maple Syrup* to taste.

Place oats in glass bowl. Cover with almond milk. Stir in goji berries. Place in dehydrator at 145 (the food won’t heat above 116) for 30 minutes, reduce temp and continue for another 1/2 hour. You can also start soaking the oats the night before and then gently warm in the dehydrator. Top with walnuts and sweeten to taste.

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{ 38 comments… read them below or add one }

Kari @ Eating Simply November 10, 2009 at 1:21 pm

Your photos are absolutely beautiful. I have a question. I’m interested to try this with the raw oats, but I don’t have much experience with the dehydrator yet since I just got mine. How do the oats go in the dehydrator? Just scoop them out and place them on the tray after they have soaked in the milk for awhile? Also, I’m new to your blog and I haven’t done a lot of raw food eating, but I’m open to trying new things. So, I’m wondering if there are any specific health benefits to eating the oats raw?


Susan November 10, 2009 at 1:40 pm

You put the oats covered with the milk, mixed with the berries in a glass bowl and then put the whole thing in the dehydrator. The benefit of raw flaked would be that all of the nutrients, photonutrients, etc will still be intact. Steel cut and most other oats are processed with steam, etc.


michelle November 10, 2009 at 3:52 pm

Are you using raw oats? I’m confused – you said they were steamed. If so where would one purchase these?


Susan November 10, 2009 at 4:05 pm

I am using flaked oats. Flaked oats are not steamed. I said that most oats are steamed. You can see this post: Oats for more information.


KRISTEN'S RAW November 10, 2009 at 5:56 pm

Sounds delish! And, I love the serving dish!!! :)



Michele | aka Raw Juice Girl November 10, 2009 at 7:13 pm

Wow. That is gorgeous and sounds delicious!!!



Gayle Fox November 10, 2009 at 9:14 pm

As always, you’ve done a beautiful job in both presenting the benefits of these oats as well as that lovely dish in your photo. All looks so inviting and makes me hungry.
Love the article onthe couple that provides the organic oats too! Very informative.
Great job,


Jess November 11, 2009 at 11:48 am

Is there a way to make some of your recipes without a dehydrator (namely, this and your yummy-looking flatbreads)?


Susan November 11, 2009 at 6:11 pm

I have actually addressed this here: Dehydration


bitt November 11, 2009 at 3:02 pm

i have seen raw oats on ani phyo’s site. FYI


Eco Mama November 11, 2009 at 8:57 pm

Thanks for sharing this Susan!
Eco Mama


Ida Friedman November 11, 2009 at 11:54 pm

I am making the onion flatbread. When I turned it over to peel off the teflex, it was white on that side. What’s up with that?


Susan November 12, 2009 at 4:41 am

It is fine. It is not dehydrated yet and the moisture is causing that. Just continue to dehydrate.


Jess November 12, 2009 at 12:11 pm

Thanks! i am new to your blog and didn’t see that. :)


Fran November 12, 2009 at 12:43 pm

Hi Susan,
Love your blog! I stop in every now and then to peek in.
I am 100% raw.
I’ve been interested in raw oats also. Can these raw oats be stored
in fridge? Freezer? and still maintain nutrional value?
Thank you.


Susan November 12, 2009 at 12:54 pm

I am sure it is as with everything. They can be stored but over time, I would assume there would be some loss. But, if you actually buy the grinder and do them yourself, you can just get the organic groats and make them really fresh!!


Marty November 12, 2009 at 2:16 pm

Hi Susan: Thanks for the great post. I wanted to comment on storage of the oats. Since they are not heated and have no other preservatives they can get rancid over time due to the high oil content in the germ. It won’t hurt you but can give an off taste. We recommend storing them in the freezer if they’re not used in a couple of weeks. We’ve kept ours out longer and they’ve been fine but to be on the safe size the freezer is best.


Susan November 12, 2009 at 2:29 pm

Thanks so much, Marty! I just made a batch of cinnamon raisin cookies that are so good I am having trouble waiting for them to come out of the dehydrator!


Ksenia November 20, 2009 at 12:36 am

I’ve tried Goji Berries only once because they are quite expensive and difficult to find, but I loved them! I am thinking about substituting it with cranberries =D


Cat November 1, 2010 at 10:09 am

I absolutely love oats and have been drinking oat milk instead of almond milk. I went to the site where you would buy the oats and found that the cost of shipping is half the cost of the purchase. What a shame. Do you know of anywhere you can buy locally in West Palm Beach Fl.?


Susan November 1, 2010 at 10:15 am

I unfortunately, don’t. You could try an online search. Have you thought of buying your own flaker? They sell them, also. Then you can make your own flaked oats and flour from organic oats.


Cathleen November 15, 2010 at 2:13 pm

I’ve made this on a cold morning and it’s very “comforting”. Ordered the oats from Sunrise Flour Mill and they’re great people except that the cost of shipping was almost as much as the product itself. Bohoo, but I still ordered them because my husband say’s I’m worth it!


jean blum July 19, 2011 at 9:39 pm

Our usual breakfast consists of oat flakes soaked overnight and squeezed in a fine strainer over mashed banana, with coconut butter, a bit of maple syrup for pure decadence, and frozen berries on top. Delicious!
They are fine at room temp. but can be rinsed with hot water for warmth.
We do the same thing with chia seeds.


diana August 13, 2011 at 11:56 pm

i am wondering if the raw oats that you suggest are gluten free????

thx for the great recipes and such a beautiful and inspiring site.

Green Blessings!


Susan August 14, 2011 at 9:22 pm

If you are referring to Sun Rise Mill’s oats, I do not believe that they are certified gluten free. If you need certified gluten free oats, you can find them on line.


Rhinda Hale February 17, 2012 at 7:04 pm

Susan, where on earth do you find those great containers?! That is a gorgeous bowl and your photography is amazing. I enjoy, very much, searching your site for recipes because they’re both pleasing to the eye as well as the senses. I also appreciate the informative suggestions you give thru the blog/comments. Very helpful to a newby (4 mths).


Susan February 17, 2012 at 7:26 pm

I am always keeping my eye out for interesting things to photograph. Thanks so much for your kind comment!


Angie May 29, 2012 at 1:05 pm

I have a dehydrater but it won’t fit a glass bowl it just has trays (donut shaped). Any suggestions?


Susan May 30, 2012 at 8:02 am

Try a small pie plate. But your dehydration time will decrease dramatically. Cheers!


Carla June 19, 2012 at 9:58 am

What kind of dehydrator are you using that will allow plates and bowls to be placed in them? I haven’t seen any of those.


Susan June 20, 2012 at 10:09 pm

The Excalibur, the TSM, the Sedona, and quite a few others all allow for this. You need a dehydrator with a door and removable shelves.


Doula Andrea August 7, 2012 at 10:42 am

Hi. I bought flaked oats at a local bulk food store, but they are a darker brown than the ones you used? Are there different kinds of flaked oats?


Susan August 7, 2012 at 10:48 am

I don’t know but I imagine there could be. Cheers!


carol Prichard August 19, 2012 at 11:04 pm

Hi Susan,
I just stumbled upon your website. Fantastic. I am opening a raw food restaurant in Hoi An Vietnam next week and love your recipes.
I am trying to use mostly local produce.
Your recipes and presentation are truly inspiring.



Max @ Nice Quotes November 27, 2012 at 6:55 pm

I’m actually reading the book “Eat and Run” by Scott Jurek, a good book on “Eating Raw, Vegan and Vegeterian” but also ultra running (all races longer than 26.2 miles). More and more I realize that this kind of food is what by body needs to recover and be 100% healthy.
Good recipe here, I’ll try it for sure!


Connie April 10, 2013 at 1:21 pm

Your oatmeal looks good. But what is the difference between oat flakes and rolled oats? Rolled oats are readily available. If I use those how will it affect your recipe?


Susan April 10, 2013 at 2:39 pm

The recipe calls for raw oat flakes. If you want to eat raw food, the rolled oats are not raw. They are processed with steam.


Grace March 14, 2014 at 8:12 pm

I’ll have to research some raw oats. Been cooking steel cut for years or just rolled oats. I noticed the raw food family posted your recipe on Facebook. I hope they credited your work!


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