In my opinion, oat milk is the tastiest non-dairy beverage out there. It's the perfect amount of creamy, sweet and filling, not to mention incredibly easy to make. With the price of most oat milks nowadays being pretty astronomical, alongside the sheer range, which can lead to quite a bit of confusion when faced with rows upon rows of options in the shops, making your own is not only cost-effective, healthier but also o(at)h so simple! (Excuse the pun.)
It can be used in a variety of recipes, including smoothies, cereal, hot chocolate, coffee, and baking.
Well, let's start with the health benefits of homemade oat milk...
1. Good source of fibre, protein, and vitamins. To be specific, one cup of unsweetened oat milk generally contains:
- 2 grams of dietary fibre
- Vitamin B12 (50% of the Daily Value)
- Riboflavin (45% of DV)
- Calcium (25% of DV)
- Phosphorus (20% of DV)
- Vitamin D (20% of DV)
- Vitamin A (20% of DV)
- Potassium (8% of DV)
- Iron (2% of DV)
2. Good for heart health: Helping to lower bad cholesterol levels due to the soluble fibre content.
3. Lowers blood sugar: Oat milk can help to regulate blood sugar levels, making it a good choice for diabetics or pre-diabetics.
4. May boost immunity: Oat milk is a good source of vitamin A, which is important for the immune system.
5. Good for gut health: The soluble fibre in oat milk can help to feed the beneficial bacteria in the gut, which can promote gut health, and remember, gut health is directly linked to the strength of our immune system and our mental health.
6. It is vegan and lactose-free: Oat milk is a good choice for people who are vegan or lactose intolerant. It is also a good choice for people who have allergies to nuts or soy.
Recipe:
Ingredients:
- 1 cup rolled oats
- 3-4 cups of cold water (if you want it to be creamier, add less water)
- A pinch of salt
Instructions:
- (Optional) Added sweetener, such as 1-2 tablespoons of honey or maple, or 1-2 dates etc.
- Rinse the oats in a fine-mesh strainer.
- Combine the oats, water, and salt (and sweetener if adding it) into a blender.
- Blend on high speed until the mixture is smooth and creamy. Do not over-blend otherwise the mixture will become too 'slimy'.
- Strain the mixture through a cheesecloth-lined or nut milk bag. (I prefer to double strain to ensure that it is nice and smooth).
- Discard the oat pulp (or reuse it here).
- Store the milk in an airtight container in the fridge for up to 1 week.
Tips:
- For a richer flavour, soak the oats in the water for 30 minutes before blending.
- You can also add spices to your oat milk, such as cinnamon, vanilla, or cardamom.
- If you want to make your oat milk more nutritious, you can add a tablespoon of chia seeds or ground flaxseed to the blender.
Overall...
Homemade oat milk is a delicious, healthy, and easy-to-make beverage that is a great alternative to dairy milk! It is versatile and can be used in a variety of recipes. So give it a try and see how you like it!
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