Balanced with sweet, tart, and nutty flavors, Homemade Strawberry Oat Milk is an eco-friendly dairy alternative that’ll make you feel like a kid again.
Remember that fruity pink powder you’d scoop out of the container and mix into a glass of milk when you were little?
Ah, the memories.
I’m not exactly sure how that powder mix was made back in the day, but I had the notion I could whip up an updated version by blending a few simple kitchen staples: oats, fresh strawberries, water.
No mystery ingredients here.
There’s a lot to love about this updated take on strawberry milk.
First, it’s naturally dairy-free, so pretty much anyone can enjoy it.
Second, oat milk is an eco-friendly choice.
You can lessen your environmental impact by swapping in oat milk for some of the dairy you usually have at home.
Since you’re making this version from scratch, you’re also reducing your packaging waste. (Buy oats in the bulk section and use reusable bags to make it zero waste.)
How to make Strawberry Oat Milk:
If you’ve ever tried your hand at homemade nut milk of any kind, the process for making this Strawberry Oat Milk will already sound familiar.
What you’ll need:
Fine mesh strainer (for rinsing the oats)
Blender
Nut milk bag or cheesecloth
Pitcher or large jar (for storing the milk)
Before you begin, give the oats a good rinse to remove some of the surface starches. This improves the texture of the finished product.
Next, add all the ingredients to your blender container.
Oats, strawberries, water, and salt are all you really need, but if you’re up for it, I like to add a little sweetener and vanilla, too. (BTW, you can also omit the berries to make a plain version!)
Once everything is inside the container, cover, and power the blender on to high. Let all the ingredients start to incorporate together while the mixture blends for a couple of minutes.
Finally, strain the Strawberry Oat Milk to separate the pulp.
I have a reusable nut milk bag that works great for this, but you can also strain oat milk through a cheesecloth or fine mesh strainer in a pinch.
Place the nut milk bag or cheesecloth over the pitcher or jar you want to hold the milk.
Pour the contents of the blender into the pitcher, allowing the nut milk bag to catch the pulp and separate it from the liquid.
Twist the top of the nut milk bag closed (to prevent pulp from getting out) and use your hands to press out all of the remaining liquid into the pitcher.
Once you’re finished, you’ll be left with a dry clump of oat and strawberry pulp. Don’t toss this in the trash! You can add leftover pulp it to overnight oats, muesli, pancakes, or baked goods.
This Strawberry Oat Milk is so simple to make and it tastes amazing, too. This recipe is not quite as sweet as the powdered drink of 90’s lore, but you can also adjust how much agave you use to get the flavor just right for you.
It’s an updated classic you can feel good about. Ready for a walk down memory lane?
📖 Recipe
Homemade Strawberry Oat Milk
Oats and fresh strawberries are blended to make a refreshingly sweet and tart dairy-free drink.
2teaspoonsagave nectar or sweetener of choice(optional)
1teaspoonvanilla extract(optional)
⅛teaspoonsalt
4cupswater,filtered
Instructions
Add oats, strawberries, agave nectar (if using), vanilla extract (if using), and salt to blender container. Pour water into blender container. Cover and blend on high 2 minutes, or until mixture turns pink and creamy.
Strain liquid through a nut milk bag or cheesecloth. Twist the nut milk bag or cheesecloth closed and squeeze out remaining liquid with your hands.
Serve oat milk immediately or cover and shake to prevent separation in between uses.
Notes
Refrigerate up to 5 days.
Reserve leftover strawberry oat pulp for use in overnight oats/muesli, warm oatmeal, pancakes, and baked goods.
To make oat milk simply add 1 cup rolled oats + 4 cups water to a high-speed blender and blend on high for 30-45 seconds. Then strain through a clean t-shirt or towel for best results.
Without stabilizers, your homemade oat milk will definitely separate; keep it in a sealable mason jar so you can give it a quick shake and be back in business. At home, you're a bit limited by your equipment, and your oat milk may be a little rustic.
Almond milk and oat milk are both dairy-free and vegan. Oat milk is also nut-free. You can drink certain types of almond milk on a keto or paleo diet. Both are also often fortified with important nutrients like calcium and vitamins B12 and D.
Soy Milk. Soy milk is the OG of non-dairy milk and is made by soaking soybeans (which have been hulled and ground) in water. Soybeans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than cow's milk. Soy milk has a subtly sweet, creamy, and mild flavor.
Making your own oat milk can cost as little as $0.70 for the same amount. Of course, this is dependent upon which oats you're using, and which brands you'd typically buy. But it can be much cheaper to make your own oat milk, if you're interested in saving some money!
Critics warn that it will raise your blood sugar. Many people have turned their backs on oat milk, saying they've been duped into thinking it was a wellness ingredient. I had to get to the bottom of this so-called "sugar water" that claims to be a healthy alternative.
Oat milk contains a good quantity of fatty acids, protein, minerals, vitamins, dietary fiber, and a variety of micronutrients and provides several health benefits, as it reduces blood sugar, lowers cholesterol, and prevents cancer (Jeske et al., 2018). Therefore, oats are a promising alternative to traditional milk.
When oats are heated, the starches thicken, just like when you cook oatmeal. It's the heat that makes oat milk slimy which can come from the friction in your blender. The key to ensuring your oat milk isn't slimy is to keep the ingredients cold.
For 4 cups oat milk, combine 1 cup dry rolled oats (I used Bob's Red Mill, but any rolled oats will work—don't use instant or quick-cooking oats), 4 cups cold water, and a pinch of salt and blend for 20 seconds max. Don't soak the oats beforehand or overblend them—that causes starch breakdown, upping the slime factor.
Oat milk is rich in carbohydrates and B vitamins, a great energy source to get you through the day. It's a high source of fiber, promoting healthy digestion and happy gut bacteria, reducing inflammation and therefore the chances of getting inflammation-linked diseases such as arthritis or ulcerative colitis.
Similarly to oat milk, it can be used as an excellent substitute in tea and coffee, or as a replacement in desserts and cooking. Compared to cow's milk, unsweetened almond milk typically contains less than a quarter of the calories and less than half the fat content.
While some studies indicate that oat milk has a gentler impact on blood sugar levels than cow's milk, individual responses vary. Oat milk's potential to cause a spike in blood sugar levels is often lower than other sweetened plant-based alternatives, making it a diabetes-friendly choice.
Almond milk: Almond milk has a low GI and is low in carbohydrates, resulting in a minimal effect on blood sugar levels. Soy milk: Soy milk is another low carbohydrate option for people with diabetes. Its comparatively high protein content may help with maintaining steady blood sugar levels.
Takeaway. As a plant-based milk option, oat milk is a good choice for individuals managing diabetes who enjoy the alternative milk's flavor and taste. Its high fiber content and beta-glucans may help to lower LDL cholesterol and after-meal blood sugar levels.
Introduction: My name is Lidia Grady, I am a thankful, fine, glamorous, lucky, lively, pleasant, shiny person who loves writing and wants to share my knowledge and understanding with you.
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