Unsweetened oat milk is a delicious and creamy alternative to dairy that you can easily whip up in your kitchen. To make it, simply blend rolled oats with water and then strain the mixture through a nut milk bag or fine mesh strainer. The result is a smooth, dairy-free milk that's perfect for coffee, smoothies, or even just enjoying on its own. One of the best parts about making oat milk at home is that you can customize the flavor and sweetness to your liking, adding a touch of vanilla or a dash of maple syrup if desired. Plus, it’s an eco-friendly option that reduces waste compared to store-bought versions. Give it a try, and you might just find yourself never going back to store-bought again!
Ingredients:
- 1/2 cup rolled oats (preferably organic sprouted oats)
- 4 cups water
Optional Add-Ins:
- 1 teaspoon vanilla extract or vanilla powder
- Sweetener of your choice (e.g., maple syrup, agave syrup, or honey)
Instructions:
1. **Blend:** In a blender, combine the rolled oats and water. If you’re using any optional add-ins like vanilla extract or sweeteners, add them in at this stage. Blend on high for about 2 minutes until the mixture is smooth and creamy.
2. **Strain:** Pour the blended mixture through a nut milk bag, fine mesh strainer, or cheesecloth into a large bowl or pitcher. Gently squeeze or press to extract as much liquid as possible, leaving the oat pulp behind.
3. **Chill:** Transfer the strained oat milk into a clean bottle or jar and refrigerate. It’s best to let it chill for at least an hour before using.
4. **Enjoy:** Shake well before serving, as homemade oat milk can separate. Use it in your favorite coffee, smoothies, or simply enjoy it cold!
**Note:** Homemade oat milk is best consumed within 3-5 days. You can save the leftover oat pulp for baking or adding to smoothies for extra fiber!
Nutritional Content per 1 Cup of Homemade Oat Milk (Plain)
- Calories: 120-150 kcal
- Protein: 3-4 grams
- Fat: 2-3 grams
- Carbohydrates: 20-25 grams
- Fiber: 1-2 grams
- Sugars: 0-1 gram (naturally occurring from oats; may vary if sweetened)
- Sodium: 5-10 mg (this can vary based on added ingredients)
Keep in mind that adding sweeteners or flavorings can affect the calorie and sugar content. For a more precise nutritional analysis, using a nutrition calculator with your specific ingredients is recommended.
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