Homemade Oat Milk

The story this dish tells

Oat milk is a relatively recent star in the world of plant-based milks, but its roots lie deep in Northern Europe, where oats have long been a staple crop thanks to their resilience in cold climates. While traditional dairy dominated for centuries, Scandinavian and Baltic countries began exploring grain-based beverages in the 1990s, leading to the rise of oat milk as we know it today. Its modern popularity was shaped by Sweden’s innovative food scientists who first commercialized oat milk as a sustainable and allergen-friendly alternative.

Oat milk has gained popularity for its neutral flavor, creamy texture, and low environmental impact. Making it at home revives the spirit of old-world simplicity transforming humble oats and water into a nourishing drink without added sugars or oils, that honors both tradition and current food values.

Health benefits

• A plant-based source of soluble fiber (beta-glucans), supporting digestive and heart health.
• Lactose-free, ideal for those with dairy intolerance.
• Naturally low in fat.
• Free from commercial additives and preservatives.

Preparation tips

• Use old-fashioned rolled oats for the best results.
• Do not over blend, it can turn slimy.
• For a lighter texture, strain it twice.
• Add a pinch of salt, cinnamon, vanilla, or dates for extra flavor.

Homemade Oat Milk Recipe

Ingredients (yields 4 cups / 1 liter):
• 1 cup old-fashioned rolled oats
• 4 cups cold, filtered water
• (Optional) 1–2 pitted dates, ½ tsp vanilla extract, or a pinch of salt

Instructions:

1. Rinse the oats in a fine mesh strainer under cold water for 10-15 seconds to remove excess starch.

2. Add the oats, water, and any optional ingredients to a blender.

3. Blend on medium-high speed for 30–40 seconds, do not over blend.

4. Strain through a nut milk bag or a fine cheesecloth (avoid large metal strainers for a smoother finish).

5. Pour into a glass bottle and refrigerate. Shake before using.

Storage and shelf life

Keeps in the refrigerator for up to 4 days.
Note: Natural separation is normal, just shake before serving.

Healthier ingredient swaps

• Add a pinch of turmeric or cinnamon for extra benefits.
• Sweeten naturally with stevia if avoiding sugars.

Pairing ideas

• Homemade granola or warm oatmeal.
• Green or fruit smoothies.
• Whole grain pancakes or healthy waffles.

🤓 Did you know?...Oats contain beta-glucans, a type of soluble fiber that can help lower LDL cholesterol and promote satiety.

Dietary restrictions to consider

• May contain traces of gluten if not made with certified gluten-free oats.
Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietician or doctor.