Trendy, Healthy + Cheap AF: Oat Milk

Alternative ‘milks’ have been dominating the dairy aisles for the past few years and are not stopping anytime soon. It is clear consumers are looking for ways to reduce their intake of animal-based dairy and integrate it into their daily routine - from milk, yogurt and ice cream. In fact, non-dairy dairy products now represent 13% of the global dairy market, compared to only 5% 3 years ago!

Obviously, almond milk has held the floor as the leader in the alternative milk space but in the past two years has had to fight for their spot on the shelf with the introduction of various nut milks, vegetable milks of course the new rising star… oat milk. (Personally, I love them all for various purposes but today we are exploring oat milk and how you can get it cheap AF. )

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Oat milk’s popularity seems to be powered by its likeness to dairy milk. It is creamier than nut based alternatives and has a more mild flavor profile, which makes it an easy transition for those trying alternative milks for the first time! In the next 6 months, you are going to start noticing oat milk and oat products pretty much everywhere. It is already in coffee shops and restaurants and that space will expand as the product will quickly move into ice cream, yogurts and more.

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Sooo what is oat milk? What are the benefits? How can you make it?

Oat milk is simply rolled oats blended with water and strained (same processes as a nut milk!). The creamy consistency comes from the oats themselves as they break down in the water. For example, when making hot oatmeal in the morning, adding water to dry oats takes only minutes for them to become thick and creamy… same thing happens when making oat milk! Since oats are easily broken down with water, oat milks tend to be higher in healthy carbohydrates, fiber (slightly), protein, and Vitamin B12. Oat milk is higher in calories than some nut milks available however that is a reflection of the quality of the milk. Some nut milks that promise 30 or less calories do not in fact have a high quantity of almonds present in the mix. Instead they rely on water, fillers and emulsifiers to create a delicious product for less calories. While, oat milks primarily contain oats!

That being said not all oat milks are created equal. In order to create a product that appeals to the masses alternative milk companies rely on emulsifiers, fillers, sweeteners and flavorings to boost their shelf appeal and oat milk is no different. So start reading ingredient labels, get familiar with the fillers you do not want to be consuming and look for brands with the least amount of ingredients. In addition to emulsifiers, many companies are adding fiber to their oat milks to increase their fiber quantities per serving (not harmful! But some dietary fibers can cause bloating and digestive problems. So be aware and test what works for your body!)

Now that I’ve scared you about fillers… I have good news. Oat milk is EXTREMELY easy to make at home and CHEAP AF. Oat milks on the market now can run you $4-$6 for a liter! Although I love the stuff in lattes and smoothies a price tag like that makes it a little difficult to swallow when other alternative options hover around $2-3 a liter.

So lets break down how easy it is to make….

Oat Milk

makes about 20 oz

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Ingredients

  • 1 cup Rolled Oats

  • 4 cups water (add more if a thinner milk is desired)

  • Flavorings are optional but I like: 1/2 tsp salt , vanilla, dates, cacao, hemp seeds, cinnamon, coconut flakes.

Instructions

  1. Soak oats for 10-20 minutes in water.

  2. Drain and rinse, add oats to a blender.

  3. Add in water (and flavors) and blend until smooth.

  4. Strain using a nut milk bag or cheese cloth. Squeeze out as much liquid as you can.

  5. That is it! Store your milk in the fridge for up to 5 days and pour it over everything.

  • Most importantly do not get nervous if your milk separates while in the fridge! Because we didn’t use any emulsifiers you will need to shake your milk before using!

Our oat milk costs us : $0.50 for 20 oz of milk! That is about a $3 savings for all natural oat milk.

  • 1 cup rolled oats $0.50

  • Water $0


If making oat and nut milks is something you are loving and looking for a more mess free method (aka no straining) I highly suggest the Almond Cow. It is a simple machine no bigger than an electric kettle that easily and quickly prepares alternative milks without the added hassle of straining. I just purchased one myself and I truly don’t think I will purchased prepared milk alternatives again.

This Bread is Bananas

Banana bread. It doesn’t need much of an introduction… this classic quick bread recipe has been on American breakfast tables since the 1930’s.

Beyond its special place in American History, banana bread will always hold a place in my heart as it is the first thing my mom taught me to bake. Using a recipe passed down by her mother, I was in awe that browned bananas could turn into a finger-licking worthy batter. Every weekend we would take our old bananas and bake the passed down recipe, topping it with our favorite… cream cheese.

Due to my love for the original, it has taken me a while to health-ify this classic bread. But it was time. This easy Vegan and Gluten-free version even had my mom convinced it was just as good as the original.

Check out the recipe below, let me know what you think!

BANANA BREAD

Yields 1 loaf

 Wet

  • 3 Tbs chia seeds

  • 6 Tbs water

  • 3 Ripe Bananas (optional: additional ½ banana for garnish)

  • 1/3 Cup Coconut Oil, melted

  • ½ Cup Almond Milk

  • 2 Tsp Vanilla

  • 1 Tbs Agave

  • ¼ cup Coconut Sugar

Dry

  • ½ Cup Almond Flour

  • ½ Cup Coconut Flour

  • 1 Cup Gluten Free Mix

  • 1 tsp Baking Soda

  • ½ tsp Baking Powder

  • ½ tsp Salt

  • 2 Tbs Hemp Seed

  • 1 ½ tsp Cinnamon

  • ½ tsp Ginger


Preheat oven to 350 degrees.

1.     In a large bowl, combine chia seeds and water. Let sit for at least 5 minutes until chia seeds have started to thicken and form a gel.

2.     Once chia seeds have gelled, mash the bananas into the mixture. Mix in the rest of the wet ingredients until well combined.

3.     In a separate bowl sift together all of the dry ingredients.

4.     Gradually fold dry ingredients into the wet mixture, until well combined.

5.     Prepare loaf pan with nonstick spray and add batter.

6.     Garnish loaf with chopped nuts or a banana sliced lengthwise sprinkled with coconut sugar.

7.     Bake for 25- 30 min. Until the center is cooked through.

8. Allow to cool before slicing. Enjoy it as is, or with dairy-free cream cheese or butter.