D-I-Y Oat Milk:
The Cheap & Easy Way

Honestly, I had never even heard of oat milk before adopting a vegan lifestyle. I was familiar with other milk substitutes like coconut milk, soy milk, & almond milk, but definitely not oat milk.

Once it finally got my attention, I realized I was missing out on a nutritional gold mine. It's low calorie, high fiber, and low-fat. What more could a girl ask for?! It also contains a plethora of vitamins and minerals, and is completely cholesterol free.

What's Oat Milk & Why Should You Care

Great questions! Well, oat milk is quite complicated, really. There's a lot of intricate details that need to be considered before even thinking about making your own.

I'm just kidding. Oats, water, & a blender that's all you need. Of course, you can get fancy and add some spices or dried fruit to kick up the flavor, but those three ingredients cover the basics.

The "standard" oat milk ratio is a oat:water ratio of 1:2. Don't get too attached to those numbers though. Once you begin to experiment, you'll discover the perfect ratio for you. 

I share one of my favorite recipes below, but first let's get to the good stuff.

According to soymilkquick.com, oat milk contains an estimated 10 minerals and 15 vitamins. Shockingly, it also contains 36% RDA Calcium (compared to cow milk's 28%) and 10% RDA Vitamin A, which is twice as much as cow milk can deliver.

Another point of interest is this milk provides about 10% RDA Iron, making it a great vegan option for those dealing with anemia. 


For the lactose-intolerant, you'll be happy to know that oat milk is totally lactose free.

For my vegans on a budget, you'll be glad to know it's usually cheaper than most milks, if you decide to purchase instead of make.

I can't stress this benefit of oat milk enough: It's extremely low-fat.


Consider the following:

  • 2.5g fat per serving
  • no saturated fat at all
  • Compare to whole milk's 8g fat per serving and 5g saturated fat per serving.
  • Cholesterol free
  • Compare to whole milk's 24mg cholesterol per serving


Oats are well known for their healing properties; many ancient civilizations were aware of this too. Oats have high fiber and protein content, which allows it to aid the body in the following ways:

  • cholesterol reduction
  • boost the immune system
  • prevent cardiovascular diseases
  • regulate blood sugar 
  • improve skin and hair health


Basic Oat Milk Recipe

Ingredients:

  1. 12 Tblsp rolled oats
  2. 1.5 qt water ( quality water )
  3. Several pinches of salt (Himalayan sea salt is alkaline)
  4. *optional* 7 tblsp unsweetened grated coconut

Instructions:

  1. Place oats and coconut in glass jar. Pour water over the oats, and allow to soak in refrigerator for several hours. Overnight is ok, too.
  2. After soaking, place the mixture and salt in the blender. Blend well.
  3. Once blended, squeeze the blender contents through a nut bag, or strainer, over a bowl. Strain as many times as necessary to achieve your desired thickness.
  4. Enjoy! 


If you're feeling fancy....

You should try Oh She Glow's Homemade Oat Milk Recipe. There are a few more ingredients, but the results are well worth the extra effort. Yum!


When you try it, be sure to share your thoughts. 


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