How to make oat milk in 4 simple steps

This oat milk is thick and creamy, plus as a herbalist I couldn’t resist the addition of oat straw. The addition of oat-straw in my recipe below enhances the already beneficial effect on the nervous system, making it the perfect drink before bed. This is the perfect plant-based milk (and dairy alternative) for people who have nut allergies, plus it is quick and easy to make.

A well known, nutritious morning cereal, oats benefit your health in numerous other ways. Oats are a rich source of nutrients, such as calcium, potassium, silica, iron, manganese, zinc and the vitamins A, B -complex, C and E, as well as containing a significant amount of soluble fibre. Oat bran’s dietary fibre is high in beta-glucan, which helps lower cholesterol by binding bile acids and removing them from the body via xxxx route. Studies have also shown that oat bran has beneficial effects on blood sugar as well.

Why Make Your Own Oat milk?

Many bought nut and grain based milks are full of additives, preservatives and fillers, reducing their nutritional status. Oats are also a more economical option when compared with nut milks such as cashew and macadamia. Because it is more affordable, it is easier to add into your every day life, as it is the small simple actions we take every day that move us towards a healthier way of living.

How Healthy Is Oat Milk?

A nervous system nutritive, oats help with depression, emotional trauma, stress, and sleeplessness. For this reason they are the perfect companion during a period of convalescence. Because oats contain tryptophan, an amino-acid the brain converts into serotonin, they help relax the body before falling asleep. Oats may also help soothe menopausal symptoms by easing hot flashes, calms depression and mood swings, and can help reduce night sweats.

How to make Oat Milk?

To make a basic oat milk, simply add steel cut oats or rolled oats to water, and soak overnight. Then blend, strain and refrigerate the mixture.

Oat Milk Recipe (supercharged)

This recipe is thick and creamy. It can easily be used as a substitute for cow’s milk or more expensive nut milks.

Ingredients (Makes 1 litre)

  • 15g dried oat straw
  • 150g organic rolled or steel cut oats
  • 2-3 pinches of sea salt
  • 1/2 – 1 teaspoon of cinnamon or cardamom
  • 1 litre filtered water
  • 50g raw honey (Manuka tastes great)


  • Create an oat straw decoction by adding the Oat straw and water to a stainless steel pot.
  • Bring to the boil, then simmer for 20 minutes. Cool (about one hour)
  • Soak the oats in 200ml of the oat straw decoction for 30 minutes.
  • Place in a blender with the salt, honey, cinnamon or cardamom and the remaining oat straw decoction.
  • Blend for about one minute, then strain through a muslin cloth or a nut milk bag.
  • Enjoy immediately with a sprinkle of cinnamon or store in a glass bottle in the fridge for up to a week. Enjoy a warmed cup (warm through in a sauce pan) before bed.

Let me know in the comments below if you try this recipe.

How to Make Oat Milk in 4 simple steps

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