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Learn how to make oat milk, an inexpensive option full of benefits

Oat milk is yet another amazing plant-based milk option! It is one of the most affordable and easy to make at home, as it takes very few ingredients and can be increased in the way you prefer. Follow now in the article how to do it, the main benefits and the best tips!

how to make oat milk

You will need

  • 1 cup of rolled oats or any other type of oatmeal;
  • 3 cups of water to hydrate the oatmeal;
  • 3 cups of filtered water at room temperature to give consistency;
  • 1 pinch of salt (optional).

Step by step

  1. Place the oats in a container and cover with 3 cups of water;
  2. Leave it hydrating for at least 2 hours or preferably overnight in the fridge;
  3. Then, strain through a fine sieve and discard this water;
  4. In the blender, add the hydrated oatmeal, the other 3 cups of water and salt, to enhance the flavor;
  5. Beat for approximately 3 minutes;
  6. Use a fine sieve, dish towel or voile to strain the milk.

After that, the preparation is ready and you can keep the oat milk in the fridge for up to three days, or in the freezer for up to three months. Also use the residue for smoothies, juices, soup or in a cake recipe to make it more fluffy. Next, see the main benefits that this milk will provide to your health!

7 benefits of oat milk

We spoke with Juliana Zanetti (CRN 19512), nutritionist at BP – A Beneficência Portuguesa de São Paulo, who put together a short list of benefits. Check out!

  1. Source of energy and nutrients: according to the nutritionist, oat milk contains around 80 Kcal per 200ml serving. In addition, it has amino acids, fatty acids, vitamins, minerals and fibers essential for the balance of the body.
  2. Provides satiety: due to the presence of fibers, which remain in the stomach for longer, delaying the feeling of hunger and helping to lose weight.
  3. Fighting cholesterol: Juliana explains that this effect is derived from the fibers, which carry the small molecules of fat to the fecal cake.
  4. It decreases the absorption of fats: this is because the presence of fibers present in this food, specifically beta-glucans, act directly on the human gastrointestinal tract.
  5. Helps in glycemic control: due to the presence of fibers that help in the treatment of diabetes mellitus.
  6. It contributes to intestinal regulation: fibers have the ability to absorb liquids and increase the volume of the fecal cake, as long as it is associated with water consumption.
  7. Excellent substitute for milk of animal origin: it can be consumed by individuals with lactose intolerance and can be used as a substitute for products of animal origin, such as milk.
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Next, check out the best tips and information to include this wonderful plant-based milk in your diet!

More information about oat milk to enjoy it much more

We have separated videos with tips for you to make delicious oat milk and other ways to incorporate it into your daily life.

Oat milk with the perfect texture

In the video, the very important information is given that oats have two types of fiber, insoluble and soluble. The soluble ones are those that, when mixed with water, turn into a kind of “gel”, making the milk more viscous. To avoid this effect, the tip is to add ice cubes at the time of beating and, thus, you will have a perfect texture!

Sour cream made from oat milk

When blending the oatmeal with water in a blender, you add grapeseed oil or other neutral vegetable oil and salt. After straining, there will be an amazingly textured sour cream to use in a variety of recipes!

Oat milk without soaking

Pati Bianco teaches on her channel how to make this milk even easier and faster, using oat bran in conjunction with oat flakes. You put both ingredients straight into the blender with warm water. The big secret here is mixing these two types of oatmeal to ensure a more fluid texture.

Oat milk with vanilla essence and dates

In this recipe, the differential to enhance the flavor is to add the dates, a pinch of salt and the vanilla essence at the time of hitting the blender. These ingredients, although simple, will give the milk a natural sweet taste.

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Oat milk + waste recipe tips

Here, you learn tips on how to use vegetable milk waste and make a skillet bread. This recipe takes few ingredients, reuses waste and is delicious!

In addition to being practical, homemade oat milk is much better than industrialized milk, because you really know what’s in there! Another product to make at home with this fiber and make sure the ingredient list isn’t full of additives is the cookie, so check out these oatmeal cookie recipes.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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