his raw vegan oat milk recipe is very satisfying to have for breakfast (really anytime throughout the day). It has a unique, full flavor. This recipe also takes less than five minutes to make!
Oat Milk (raw vegan)
This oat milk takes less than 5 minutes to make (though, for best results, you can soak the oats overnight). It has a nice creamy texture, and a subtle, sweet flavor. OPTIONAL SOAKING: 8 hrs TOTAL TIME: 5 mins SERVINGS: 2 tall glasses
EQUIPMENT
- blender
INGREDIENTS
- 1 cup oats (steel cut or groats to ensure rawness)
- 4 cups water
- 3 dates (make sure there are no pits!)
- pinch salt
- 1/4 tsp allspice (or 1/4 tsp cinnamon with 1/8 tsp nutmeg)
INSTRUCTIONS
- Optional: Soak oats in water overnight and rinse (to reduce phytic acid – though there is controversy on whether this makes a difference in nutrient absorption).
- Add all ingredients into blender and blend for about 1 minute. Enjoy!
NOTES
- You may strain your oats through a strainer, cheesecloth, nut bag, or an old shirt if you want a more uniform consistency. The leftover pulp can then be saved and used as the ingredient for other recipes such as a raw oatmeal or crust!
- To remove the mild oaty sliminess – follow the optional soaking instruction.
- You can use almost any blender for this recipe. I usually use my cheap Oster blender.
WHY YOU SHOULD MAKE AND DRINK OAT MILK
Oat milk is also a wonderful choice for both nutrition and also for the whole ecosystem! This following article addresses these points and also shines light on many important considerations when deciding on what plant-based milk to drink.
Written for my website by my good friend Milan Anderson:
With so many options for non-dairy milk beverages and trendy brands on the market, it can be overwhelming to go to a grocery store and make an ethical and affordable non-dairy beverage selection. I’m here to tell you, skip the hassle of buying any of these beverages at all and make your own Oat milk!
You might be thinking, Gah! wouldn’t oat milk be runny and bland tasting, not to mention is it even as nutritious as the other non-dairy milks? Well, actually, oat milk’s creamy texture and high protein content makes it a standout beverage compared to the other non-dairy milks. Also, it ranks highest in terms of environmental friendliness. Let’s see why.
VEGAN MILKS AND SUSTAINABILITY:
Let’s start by comparing oat milk with other plant-based milks.
According to the Water Footprint Network, almonds and many other nuts require over six times as much water to grow as oats do.
Additionally, keeping up with the higher demand for almond milk over the past five years has had a devastating effect on honeybees in the United States. Almond trees are almost entirely dependent on pollination through bees. Most of these bees are provided by beekeepers across the United States. They ship many of their hives to California. The problem is that disease spreads quickly with so many bees crowded in monoculture almond farms. Also, the bees are often heavily exposed to pesticides. These factors usually lead to colony collapse. With so many losses, many of the hives are no longer able to return to their beekeepers.
Similarly to almond and other nut milks, rice milk also requires a lot of water to produce and, according to an Oxford study, growing rice milk gives off more greenhouse gas emissions than any other plant milk.
WHAT ABOUT OTHER VEGAN MILKS SUCH AS COCONUT AND SOY?
Coconut milk is also questionable when it comes to sustainability because it has to be shipped from thousands of miles away. Not to mention, the rise of demand in coconut products has had detrimental effects on fragile tropical ecosystems.
Another popular non-dairy substitute is soy. Soy milk manufacturers boast soy milk to be higher in protein than dairy milk. However, livestock feed, and many commercial industries rely on soy, so there is a huge demand. The high demand for soybeans has had a negative impact on tropical ecosystems all over the world since large swaths of rainforest continue to get cut down to grow soybean farms.
HEALTH CONCERNS OF MILKS:
Another important thing to consider are the questionable additives put into many store-bought non-dairy milks.
Most of these milks contain questionable additives like sugar, carrageenan and guar gum. According to multiple, peer-reviewed studies, carrageenan, one of the most common additives in non-dairy milks is known to cause inflammation in the body. Undegraded carrageenan, the type of carrageenan used commonly in processed foods, has also been associated with stomach ulcers and cancers of the gastrointestinal tract.
PRICE COMPARISON BETWEEN PLANT-BASED VEGAN MILKS:
There are more environmentally friendly milks such as flax and hazelnut milk. Both of these milk varieties tend to be grown in smaller quantities in the northern hemisphere, so this tends to make them more sustainable.
Hazelnut trees are pollinated by the wind rather than honeybees and they grow in moist climates where water is less of an issue compared to the other nut milk varieties.
The main concern with hazelnut and flax milks tends to be cost since these “niche” milks tend to be pricier than other non-dairy, store-bought milks.
LET’S TURN TO OAT MILK.
fresh oats being harvested
A one cup serving of oat milk provides:
- 130 calories
- 2.5g total fat
- 0g saturated fats
- 2 grams fiber
- 4 grams protein
- 35% Calcium (RDA)*
- 25% Vitamin D (RDA)*
* (RDA = Recommended Daily Allowance)
Compared to cow’s milk and soy milk, oat milk has less protein per serving. However, compared to other plant-based milks, e.g., almond, cashew, coconut, and rice, oat milk actually has more protein.
According to dietician, Keri Gans, oat milk has more fiber than any other type of milk, cow’s milk included. It also contains “the B vitamins thiamin and folate, the minerals magnesium, manganese, phosphorus, zinc, and copper, as well as a variety of other vitamins and minerals in trace amounts”.
OAT MILK HELPS THE ENVIRONMENT.
Not only is oat milk a protein and mineral rich option, oats are also an undemanding crop that is healthy for the environment. Oats benefit the environment by providing erosion control, encouraging crop diversity and and lessening the need for using herbicides by shading out weeds.
Also, by switching to oat milk, people can save rainforests! Unlike other plant-based milks, oats can be grown in North America where the climate is cooler. This means oat milk does not contribute to the deforestation of developing countries.
ANY DOWNSIDES TO OAT MILK?
The only drawback with this trendy option is that most oat milks come from mass-produced, monoculture operations. Most of these farms heavily spray their oats with the Roundup pesticide right before harvest. However, one oat milk brand, Oatly, does maintain that its oats are certified glyphosate (the main ingredient in Roundup) free.
Also, although oats are gluten free naturally, oat milk might be produced at a factory that handled gluten so if you have Celiac’s disease you might need to verify that your oats did not come into contact with gluten when packaged.
THE CONCLUSION ON OAT MILK:
Thankfully, you can buy your own certified organic, gluten free oats and make your own oat milk at a fraction of the cost of buying oat milk. Also, you can whip it up in less than five minutes! Why not make your own oat milk and put it in your latte too?
Make your own batch of this healthy, sustainable, and creamy alternative milk. Mandy’s raw vegan oat milk recipe is a must-try!
fresh oats being harvested
NOT TO GLOAT ON THIS OAT MILK RECIPE, BUT…
Oat milk really is an awesome choice for a plant-based milk beverage. There are so many reasons to try it! I really hope you will give this raw vegan oat milk recipe a chance! Not only will your body thank you for it, but nature’s ecosystems will be much happier too. Plus, it is rawsomely delicious.
RAW BONUSES:
This oat milk pairs great with the raw vegan cinnamon rolls to make a delicious breakfast experience. If you like cinnamon rolls, be sure to try this combo. It looks beyond delicious to have a glass of cool oat milk next to some warm cinnamon rolls for breakfast in the morning.
For Chia Pudding, oat milk is perfect. This recipe is both easy and filling for either breakfast or a snack. Both oat milk and chia pudding are quick to whip up. You can simply leave the chia in the fridge overnight and have a deliciously satisfying breakfast the following morning.
Or for you chocolate lovers, chocolate goes great with this milk! Try pairing your oat milk with some raw vegan chocolate fudge (this takes less than 5 minutes to make!). Just imagine dipping a rich, chocolatey piece of fudge into a fresh glass of oat milk. Mmmm. What could be a better combination for a sweet dessert experience.
Please comment below what you think of this recipe!
[Original article I wrote on my website]
For more information on why I went R.A.W. feel free to check out my other article.
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