The best recipes for making oat milk at home

Oat milk - what kind of product?

Unlike other fashion foods (“fashionable products”), oat milk will literally cost you three pennies if you make it yourself. It is easy to prepare and retains maximum nutrients. It is based on regular oatmeal or oats themselves and water . All this is mixed in the right proportion, infused, crushed, filtered - and that’s it, the product is ready for use!

Oat milk can be substituted for regular cow's milk, especially if you want to lose weight or suffer from a milk protein allergy. Milk from oatmeal is readily used in the diet by vegans and religious people (during Lent, when animal food is prohibited). Supporters of a healthy lifestyle also respect such milk, including the fact that it does not contain unnecessary chemical additives and does not require additional processing (such as pasteurization).

Contraindications

Oats are healthy, but they still have some limitations:

• allergy to the product and its components;
• removed gallbladder;
• cholecystitis;
• cholelithiasis and other serious diseases of the gallbladder and liver during exacerbation;
• osteoporosis;
• Gluten intolerance.

There are no contraindications to drinking the drink during pregnancy. However, before using it, it is advisable for expectant mothers, like everyone else, to consult a doctor.

Calorie content and chemical composition

This type of milk contains less protein than animal milk, has virtually no sugar or gluten (unless the cereal is processed in the same equipment as other grains), and is free of casein and lactose, which many people are intolerant to.

Oat milk is a low-calorie product - only 30 kcal per 100 g.

Moreover, in the same 100 grams there is a significant amount of calcium (up to 35% of the recommended daily dose), rather rare vitamin D (25% of the daily value) , phosphorus, silicon, iron, B vitamins (including folic acid, which is extremely important during pregnancy), E and PP, manganese, zinc, copper and a whole range of chemical elements and other useful substances .
They are perfectly complemented by dietary fiber and fiber necessary for digestion, starch, di- and monosaccharides.

The best pp recipes for cooking at home

The main ingredients for making “dairy-free milk” are high-quality raw materials (cereals or oats) and clean water. By increasing or decreasing the amount of water, you can prepare milk of different consistencies. And by adding spices, honey or juice to the finished product, you will get a completely new drink with a pleasant sweetness and aroma.

In general, only oatmeal fans can drink it without any additives - the taste is too neutral. I advise you to definitely add something - cinnamon, honey, cocoa or carob, etc. Numerous reviews on the Internet confirm my impression - oat milk does not taste very much like cow's milk.

Step-by-step photo recipe for oat milk from cereal

Would you like to try this miraculous drink? You shouldn’t look for it on store shelves, but rather prepare as much as you want with your own hands. There seem to be many ways to make milk from oatmeal, but this one is the simplest and most inexpensive.

Everything is prepared from ordinary oatmeal (not instant cooking) and water.

Ingredients for 1 serving

• oat flakes – 30 g
• filtered water – 300 ml

Preparation step by step:

I recommend starting preparing milk in the evening. Cover the oatmeal (pre-rinse if necessary) with water. Proportions 1:10. Use flakes that need to be boiled, not poured with boiling water . Leave overnight, covered. If the room is hot, then put the cup in the refrigerator.

In the morning or just after 8-10 hours, thoroughly beat the infused oatmeal with water with a blender.

Strain the mixture through a double layer of gauze. We get rich, thick milk and cake from oatmeal.

This healing drink has a neutral taste. You can drink it like this, or you can add a little honey or natural syrup. In addition, your favorite spice, such as cinnamon, cardamom or anise, will help decorate the product.

Whole oat milk

If you use whole grains, then you will need to take a little less of them than oatmeal - about one and a half times.

You will need:

• 30 g quality oats
• 500 ml water

How to make oat milk:

1. First, oats (even those bought in an eco-store and beautifully packaged) will need to be washed. I once forgot to do this and still couldn’t understand why oat milk was bitter.
2. Afterwards, you need to pour cold water over the oats in a ratio of 1:3 for about 10 hours.
3. After this, rinse the grains again and place them in a blender bowl. Pour 500 ml of cool boiled or bottled water there and beat for a while until smooth.
4. The finished oat milk must be strained through a cloth (gauze is not suitable in this case, since the remnants of the grain shells will easily “fall through” its large cells).

The fastest way

In addition to cereal and oats, you can also use oatmeal to produce milk. In this case, the cooking time is significantly reduced, but all the beneficial properties remain.

So take:

• 100 g oat flour
• 800 ml water

Recipe:

Pour water over oatmeal and leave in a warm place for half an hour, then mix thoroughly and strain. Plant milk is ready!

As you can see, they make it even without a blender, because the flour itself is quite fine and does not require additional grinding.

How it is produced

To produce “milk” on an industrial scale, oat grains are first peeled from the shell. Then they mix it with water and grind it. Enzymes are often used to break down starch. Sometimes oat milk products are made from oat powder that is mixed with water, others may be fortified with oat syrup. The mass is punched until smooth and filtered. For a creamy consistency, the oat drink is mixed with vegetable oil. It emulsifies the liquid and gives it volume and thickness similar to whole milk, and the emulsion turns white. Without added oil, oat milk will not froth well. It is this added fat that makes the drink so popular in coffee shops!

Depending on the requirements and preferences of the manufacturer, sweeteners, salt, spices and flavors are added to oat milk. Some companies saturate the drink with vitamins. Sometimes oat milk is heated to ultra-high temperatures to keep it longer, and it can be stored even without refrigeration.

Latte made with oat milk

Is it useful and why?

Like any other product, oat milk has its own benefits and harms. First, let’s tell you how oat milk is beneficial for the human body:

• improves the condition of skin, teeth and hair;
• helps maintain blood sugar levels;
• removes excess cholesterol;
• normalizes sleep, reduces anxiety and increases stress resistance;
• restores memory and attention;
• removes unnecessary fluid from tissues, eliminates swelling, normalizes metabolism;
• has antioxidant properties, slows down cell aging, serves as a prevention of cancer processes;
• strengthens the immune system, increases the body's resistance to viral and bacterial infections;
• normalizes blood clotting;
• eliminates toxins and waste, improves the functioning of the gastrointestinal tract.

But even with such an impressive list of beneficial properties, oat-based milk should not be abused . It contains phytic acid, which the human body cannot digest, since it does not produce a special enzyme to break it down . This acid interferes with the absorption of microelements, proteins and fats, and especially calcium, so over time a deficiency of bone mass and even osteoporosis may develop (the fairer sex is especially susceptible to it). also considered one of the causes of iron deficiency anemia in vegetarians, since they reduce the availability of iron from food by almost 50%. When the flakes are soaked, phytic acid is partially destroyed, but you still shouldn’t drink oat milk in excess.

And one more important addition - instant oatmeal is absolutely not suitable for making milk. Firstly, almost everything useful and living in them is completely destroyed during processing. And secondly, such porridges usually contain a significant amount of additives - sweeteners, flavorings and others, which negate all the advantages of natural oatmeal.

Oat milk and weight loss

Milk made from oatmeal contains very little fat and perfectly stimulates metabolism, which is why it is often used for weight loss.

You can find a lot of advice on the Internet on how to take oat milk if you want to lose weight. The most common recommendation is in the mornings and evenings, an hour before meals, no more than 100 g at a time.

Another option is fasting days on oat milk , but it is not suitable for everyone losing weight. Experts recommend that before such an “unloading” you must consult a nutritionist so as not to inadvertently harm the body. Here, by the way, there are good options for other types of fasting days.

Oat jelly

This jelly has the same healing properties as oat decoction. Except that it should be prepared a little differently. And perhaps you won’t get it perfect the first time, but in any case it will not lose its valuable qualities.

Recipe: Pour 200 grams of oatmeal into a saucepan and add cold water, while adding a crust of rye bread. This should improve fermentation. Leave the pan overnight in a warm place, loosely covering it with a lid.

The next day you will feel a sour smell - this will happen due to fermentation of the products and indicates your readiness for further action. Strain the oats in a colander several times, thoroughly squeezing the cake from the oats and bread (you can use cheesecloth, collecting it in several layers).

Place the resulting liquid on the fire and boil again for just a few minutes, stirring at the same time. While the jelly is hot, you can sweeten it, for example, with carrots or something else to taste. When the jelly has cooled, it can be used for medicinal purposes.

Review of weight loss with oat milk

In general, I heard about milk from oatmeal from my friend, she is a lover of various diets, I still can’t tempt her to pp. So recently she once again lost 5 kg. And the secret, according to her, is the oatmeal milk.

I am sharing her review.

Anya, 29 years old

“Once I read about the miraculous properties of oat milk and wanted to lose weight on it myself. I chose a system with fasting days. The point is that for 2 days you eat what you usually do, and for the day you drink water and oat milk. Water - 2 liters, oat milk per day - 1.5 liters. Drink a glass at a time. At first I thought about buying it, but then I saw the prices for it in the supermarket and decided that I would make it myself. I followed the recommendations for 2 weeks. Plumb - minus 5.5 kg! Both the waist and hips have shrunk. And the pimples on my forehead have disappeared!”

I’ll say right away that I am against radical weight loss with oat milk, but I consider it as a product for diversifying the diet. This is both useful and unusual.

What is cooked with oat milk?

We already know how to prepare oat milk, but what is much more interesting is what can be prepared using it? It is believed that this product can be added everywhere, replacing regular cow's milk.

For example, it makes very tasty fruit and vegetable smoothies with carrots, kiwi, orange, apple, spinach, pumpkin, and so on. Oat milk can be added to soup, baked goods, even regular coffee, or used to cook your favorite porridge. But I’ll warn you right away - its properties will more likely resemble the properties of some kind of thickener, but not traditional milk.

Which oats to choose

To prepare medicinal infusions, not only whole grains are used, but also straw and oatmeal. Recipes may contain other ingredients to enhance their beneficial properties.

It is recommended to purchase grain or straw immediately after harvest from small farmers - they use less chemicals when cultivating crops. The grain must be well dried and free from impurities, damage or signs of disease.

The straw should also be well dried and have an even yellow color, with no signs of rot or mold.

As for cereals, preference should be given to options with the least amount of additional components (dried fruits, preservatives or flavors).

Final tips

The glycemic index of oat milk is 30, which means the product can be safely consumed not only for weight loss, but also for various diseases, such as diabetes.

Oat milk should only be stored in the refrigerator! Shelf life - 2 days maximum.

This milk is used not only for nutrition, but also as a skin and hair care product, which significantly improves their appearance and helps fight acne and skin imperfections. And the oat cake remaining after straining the milk can be used as a base for cookies or nutritious bread.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Herbal cosmetic bag

The use of oatmeal milk as a method of facial care has several purposes. This evens out skin color, eliminates acne and inflammation, softens and moisturizes the surface, and gets rid of fine wrinkles. One of the options for use is to wipe clean epidermis immediately after sleep and before it, or make a mask.

We present the following recipe as the most elementary: you will need one tablespoon each of milk and mashed potatoes and a little yogurt to achieve the desired consistency, apply the mixture for 20 minutes, then rinse with clean water.

The drink has its own, albeit minimal, contraindications. To avoid harm to the body, people with grain allergies or gluten intolerance should avoid experimenting.

You can strengthen your hair and get rid of split ends with thick milk. So, the mixture is distributed over a clean, slightly damp head for 10 minutes, after which it is washed off. It is enough to apply the mask 1-2 times a week or carry out an intensive course for two weeks every other day, then take a break for a month.

Yves Rocher

We rarely think about the benefits that familiar products provide. The same thing happens with oat derivatives, be it porridge or milk. A real storehouse of vitamins and minerals is available at your local store at a very low price. And whether to use this gift of nature in the form of traditional cereals or amazing nectar depends only on your desire.