If you’ve ever ordered an oat milk latte or asked for a splash of nut milk in your venti cold brew, you know barista’s charge extra. But there’s something about coconut, soy or oat milk in our coffee’s that just tastes better than normal cow’s milk.
One of the latest health crazes has been oat milk, and for obvious reasons. Not only is it delicious, but it also has many health benefits, especially compared to the alternative of cow’s milk.
Benefits of Oat Milk
Free of soy, dairy & nuts
For anyone with dietary restrictions — like soy, dairy, gluten and nut allergies or intolerances — oat milk could be an amazing alternative. Dairy is often linked to stomach irritations and discomfort, so it’s smart to switch to a dairy free option if you are having these symptoms.
These dairy alternative milk are usually lower in calories and sugar, especially if you choose the unsweetened versions. Depending on what you are using the milks for, sweetened milks are typically unnecessary, in my opinion. For instance, if you are adding them to your smoothies, cereal, baking or pancakes, you won’t be able to tell the difference between 0 and 8g of added sugars. Opt for the unsweetened versions whenever you can, or make your own and naturally sweeten them yourself (keep reading for how to make your own oat milk).
Full of fiber
Oats are made of 100% whole wheat, making them loaded with fiber, think 2-4g per serving. You likely already know the benefits of increasing fiber in your diet — regular digestive health, lower cholesterol levels and making you feel fuller longer. The average person should get about 25-30g of fiber a day from natural sources, not counting additional supplements you may take. Fiber also provides prebiotics that helps your gut health.
Vitamins and minerals galore
Store-bought oat milks are usually fortified with extra vitamins and minerals, much like other milk alternatives and cows milk. If you opt to buy Silk or Oatly oat milks, you can be sure you’re getting additional vitamin b, iron, calcium and magnesium in your diet.
Even if you are making your own homemade version, like the one in this recipe, you are getting many vitamins and minerals from the nutritious oats themselves. Oats provide thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, iron, magnesium, zinc, among others.
Plant-based option
For vegans, vegetarians, or anyone looking to cut down on their animal product consumption, oat milk could help you lessen your environmental footprint. This milk gives you natural plant-based protein rather than the dairy protein in the traditional form. Each serving of oat milk racks in about 2g of protein. Although this isn’t much protein, it’s better than other nut milks that have 1 or less grams.
How to make your own oat milk
Making your own milk sounds time-consuming, expensive, and honestly not worth it. Trust me, I thought this too until I tried it for myself. It’s the complete opposite actually. It saves you so much money, takes little time, has no preservatives and is naturally sweetened!
Ingredients:
- 1 cup oats
- 4 cups water (purified is better) + more for soaking
- Pinch of salt (optional)
- 1 tsp vanilla extract (optional)
- 2 dates (optional)
3 easy steps to make your own oat milk:
- Place 1 cup oats in a bowl and cover with water. Let oats soak for 15 minutes.
- Strain oats and place in blender. Add 4 cups of water and remaining ingredients. Blend for a few minutes.
- Over a large mixing bowl, pour blender contents through a fine strainer or nut milk bag.
- Pour bowl contents into a tightly closed pitcher, carafe or a glass bottle.
- Refrigerate until you are ready to enjoy!
How can you enjoy oat milk?
- Add a splash to your morning cup of coffee
- Pour into cereal
- Make iced or hot matcha latte
- Drink on it’s own
- Replace other juices or milks in smoothies, baking recipes and more