If you are lactose intolerant, have turned vegan, or suffer from eczema, etc., you would certainly want to know the different alternatives to dairy milk. Oat milk is by far one of the best options. It wins over the other alternatives hands down, as it has a creamy, yet light texture, and neutral taste. At the same time, it has a lot of fiber in it, as the milk is not passed through a strainer.
Oat groats are used to make oat milk, which are actually hulled grains broken into fragments. Different other grains can also be used for the same. Oat milk can be used as a substitute for low-fat or fat-free milk. It is an ideal breakfast option and can be had with cereals as well. It can also be used to make smoothies, baked goodies, light cream soups, sauces, curries, etc.
According to Western herbalists, oatmeal is a tonic for the nervous system. Apart from this, there are various other associated health benefits. If you are following a weight-loss diet plan, then you will definitely benefit from oat milk, as the calories in it are negligible. The inventors of oat milk are said to be Swedish farmers. Now, although this milk is available in the market, one can easily prepare it at home using different methods. Mentioned below are a few ways of making it.
How to Make Oat Milk?
Amongst the various recipes, you can choose the most appropriate one to suit your needs. Some recipes demand soaked oats while others make use of hot water to make the milk. If you suffer from gluten allergy, then ensure that you use gluten-free oats.
It is one of the simplest recipes that uses rolled oats to make oat milk. Barley miso is also one of the ingredients used. But, if you are allergic to barley, then you may have to skip this ingredient.
- Water: 3 cups
- Rolled oats: 1 cup
- Barley miso: 4 tsp.
- Heat the water till it begins to boil.
- Now, keep the vessel aside and add rolled oats. Let it soak for about 15 to 30 minutes.
- Next, add barley miso and blend all the ingredients well.
- Once the miso dissolves and the mixture attains the right consistency, you can serve it.
Raw Oat Milk
This recipe makes use of uncooked oats. The only disadvantage of this recipe is that if you want to have oat milk in the morning, you will have to start with the preparation the previous night itself. However, it is worth the effort.
- Dry oat groats: ¾ cup
- Water to soak
- Filter cup
- To begin with, rinse and drain the oat groats.
- Soak the oat groats in water for approximately 6 to 8 hours in a filter cup.
- Ensure that the cup is ⅔ full with water.
- You can either discard the groats or blend them with water in the filter cup and use the milk.
Cooked Oat Milk
This is another recipe for making oat milk. In this version, the oats are cooked, and it makes use of miso.
- Water: 5 cups
- Natural oats: 1 cup
- Miso: 2 tbsp.
- In a saucepan, bring 3 cups of water to a boil.
- Next, add oats to it and let it cook for 8 to 10 minutes.
- Now, keep the sauce pan aside and let the mixture cool down to room temperature.
- After the mixture cools down, add miso to it and continue to stir till the miso gets dissolved completely.
- Cover the mixture and keep it aside overnight.
- In the morning, puree the mixture in a blender and serve.
- You may choose to serve it warm, but ensure that the milk is warm and not hot else the enzymes may get destroyed.
- However, it is best to serve the milk cold.
In some recipes, salt is also added. However, it is best not to add salt when you are making the milk. As far as possible, to derive maximum nutrition, serve the milk cold. This milk can be given to elders as well as young children.