Updated: Feb 5
An amazing plant-based, vegan-friendly, soy-free, dairy-free, and gluten-free Thick & Creamy Oat Milk recipe that makes approximately 4 servings and takes about no time to prepare and 5 minutes of cooking/blending time.
30 million to 50 million Americans are lactose intolerant, including up to 75 percent of African Americans and American Indians, and 90 percent of Asian Americans (1), myself included.
Of course, soy is the most recommended milk, typically riddled with GMOs and other junk.
Personally, I'm an oat milk person. Oat milk is an incredible source of many vitamins, minerals, and fiber. Additionally, oat milk is an excellent source of B vitamins; it may lower cholesterol and is perfect for bone health. Furthermore, oat milk is naturally dairy-free, soy-free, and nut-free and can be gluten-free if you use gluten-free rolled oats to make it at home (2).
As someone obsessed with creamy oat milk, I had to get away from the store-bought milk alternatives. The store-bought milk alternatives are brimming with oils, gums, and other unnecessary ingredients that are just as toxic as standard cow's milk. If you read my article, The Truth About Cow's Milk, you probably already know about what's really in a cup of cow's milk. For instance:
The risk of diabetes, prostate cancer, ovarian cancer, broken bones, and osteoporosis
35% of your daily recommended allowance of saturated fat
Up to 100,000,000 somatic cells (pus cells)
Hormones (estrogen, progesterone, corticoids, and androgens)
24mg of cholesterol
Personally, I prefer to be able to customize my foods, considering I have allergies and sensitivities. For instance, I am sensitive to vanilla, so as much as I love vanilla-flavored milk, it's something I can't consume unless I want relentless stomach cramps. I also like to know exactly what is in my food, and I find comfort in knowing my meals are organically made.
So without further ado, I introduce my Thick & Creamy Oat Milk recipe. Since I am allergic to soy and have adapted to a plant-based lifestyle (no meat or dairy), this recipe is vegan-friendly, plant-based, soy-free, dairy-free, and gluten-free. This milk can be used plain or in your favorite recipes.
Thick & Creamy Oat Milk
1 cup gluten-free rolled oats
1 cup of water (for soaking)
2 cups water (for blending)
5.4 oz. can coconut cream (optional for thickness similar to melted milkshake consistency)
2 dates (optional for sweetness)
1 tbsp. raw, unfiltered honey (vegans can substitute for agave or maple syrup)
1/8 tsp. pink salt
Gather your ingredients, preferably organic: rolled oats, filtered water, coconut cream, dates, raw, unfiltered honey, and pink salt.
After you've gathered your ingredients, start soaking your rolled oats in 1 cup of filtered water for 30 minutes.
After you've soaked your rolled oats for 30 minutes, add all the ingredients (rolled oats, filtered water, coconut cream, raw, unfiltered honey, and pink salt), including the soaking water, to a high-speed blender. I use the Pampered Chef's Deluxe Cooking Blender. If you don't want super thick oat milk, leave out the coconut cream. Adding the coconut cream will result in a similar consistency to a melted milkshake, which is great for whipped toppings and creams. Taste and adjust the flavor to your preferences.
After you've blended your ingredients, use a nut milk bag over a large bowl to filter out the remaining oat remnants. You may need to do this process twice.
After you've filtered your oat milk through a nut milk bag, transfer it to a 32 oz. glass milk container and keep it in the refrigerator for 2-4 weeks.