Overnight Soaked Oats with Berries and Almonds

Other Xerophagy Published April 11, 2026

Here is the xerophagy controversy you will encounter online: are overnight oats "cooked"? The answer, practically speaking, is no. Soaking oats in water overnight softens them through hydration, not heat. The starch granules absorb water and swell but do not undergo the gelatinization that happens with cooking. This is the same process that happens when you soak any dried food — and soaking is universally permitted during xerophagy (otherwise dried fruits and nuts would be off the table too, since they are often soaked before eating).

That said, some stricter interpretations may disagree. If your spiritual father says no, then no. The recipe is here for those whose tradition permits it, and it is one of the most practical xerophagy breakfasts you can make.

FASTING LEVEL: Xerophagy (the strictest level — no cooked food, no oil, no wine; see note on soaking)
SERVINGS: 1
TIME: 5 minutes preparation + overnight soaking

INGREDIENTS

- 1/2 cup rolled oats (not instant — you need the structure of whole rolled oats)
- 3/4 cup cold water (not warm — warmth begins cooking)
- Handful of fresh or frozen berries (blueberries, raspberries, sliced strawberries)
- 2 tablespoons raw almonds, roughly chopped
- 1 tablespoon raw sunflower seeds
- 1 teaspoon honey (optional)
- Pinch of cinnamon

METHOD

1. Place the rolled oats in a jar or bowl. Pour the cold water over them. Stir once.

2. Cover and refrigerate overnight, or for at least 6 hours. The oats will absorb the water and soften to a porridge-like texture without any heat.

3. In the morning, stir the oats. They should be thick and creamy. If too thick, add a splash of cold water.

4. Top with the berries, chopped almonds, sunflower seeds, and cinnamon. Drizzle with honey if using.

5. Eat cold, directly from the jar. Do not heat it — that would cross the line from soaking to cooking.

NOTES

- The theological argument: soaking is hydration, not cooking. Cooking requires heat that transforms the molecular structure of food (gelatinization of starch, denaturation of proteins). Cold soaking does soften oats, but so does chewing. The distinction is genuinely debatable, and reasonable people disagree. Ask your priest.
- Frozen berries work perfectly — they thaw overnight in the refrigerator and release juice that flavors the oats.
- Use water, not milk or plant milk. Milk is obviously prohibited; plant milks are typically made through cooking processes and often contain oil.
- This is a calorie-dense, filling breakfast that sustains you through a morning of work or prayer. Roughly 350 calories with the toppings.