Those who deliberately avoid cow's milk, are lactose intolerant, or simply want to try something new will now find meter-long shelves full of milk alternatives in supermarkets. From soy drinks to pea drinks and almond milk, there is something for every taste. But one plant-based alternative is particularly popular: oat milk. Because it's creamy, healthy and really delicious!
Another advantage of oat milk is that you can make it at home super easy and in a flash. So you not only save money, but also know exactly what's in it!
Now you will learn how to make your own oat milk.
Oat milk is ideal for muesli and ice cream, for baking, for smoothies and shakes, and also in coffee. Oat flakes, which form the basis of the oat drink, contain valuable fibre, vitamins, minerals and proteins and can even help prevent heart disease. The oat milk that we make together today can be kept in the refrigerator for about three days. Therefore, care should be taken during production to produce only as much as can be consumed in the foreseeable future. By adding sweeteners, vanilla or cocoa, the oat milk can be adapted to your own taste quite easily . For a gluten-free version , gluten-free oatmeal can of course be used
The production process is really simple and takes hardly ten minutes. All you need (apart from the ingredients) is a blender or blender stick, a bowl, a gauze cloth or thin kitchen towel and an airtight container. When you have all the utensils together, you're ready to go!
Recipe: Make oat milk yourself
Ingredients for 1 liter
1 l water
60 g oatmeal*
2-3 dates (alternatively 3 tablespoons date syrup or 2 tablespoons maple syrup)
1 pinch of salt
½ TL Vanilla or cinnamon (optional)
*It is best to soak large oat flakes in water for a few minutes beforehand to make them easier to process. Fine or tender oat flakes require no further preparation.
Tools: kitchen scales, blender or hand blender, bowl, gauze cloth, container (e.g. a sealable glass bottle)
- Mix water and oat flakes and stir briefly. Add dates, salt and vanilla.
- Mix everything well with a blender for one or two minutes until a milky consistency is obtained.
- Run the pureed mixture through a gauze cloth into a bowl to separate the liquid from the oat residues
- Pour the oat milk into a bottle and store in the refrigerator
Preparation time: 5-10 minutes
Nutrition information per serving*: approx. 74 kcal | 12.7 g carbohydrates | 2.1 g protein | 1.1 g fat
*1 portion = 250 ml
HAVE FUN TRYING IT OUT!
If you would like to discover more recipes or learn more about healthy eating, mindfulness or sustainability, take a look here over.