Oat milk: benefits, calories and light recipes

 Oat milk: benefits, calories and light recipes

Oat milk is a vegetable drink that can be a substitute for cow's milk. The number of calories, benefits and contraindications ... We explain everything to you and share our favorite light recipes with you.


In recent years, vegetable milks - or vegetable drinks - have made a name for themselves in the nutrition field. Everyone can substitute conventional cow's milk, especially in the case of lactose intolerance. Almond milk, soy milk, nut milk... There are many types of vegetable milk, including oat milk. The latter is made from oat flakes. Does it contain the correct proportion of calcium? What are its benefits? Is it suitable for people who are intolerant to gluten? We are evaluating.


Nutritional values ​​of oat milk

Oat milk can be eaten in both sweet and savory recipes. It consists mainly of water (90.5 g per 100 ml), and provides an average of 42.5 calories per 100 ml: this is significantly less than cow's milk, which provides 65.4 calories per 100 ml. However, oat milk contains very little protein: calculate less than 0.5g per 100ml.


In the same way, it is not rich in calcium, an element necessary for the proper functioning of the body. According to the National Health Security Agency (ANSES), there is barely 1 mg of calcium per 100 ml. For better intakes, it will be necessary to consider turning to another plant-based drink, such as soy milk, which contains 12 mg of calcium per 100 ml.


Despite some relatively low levels, oat milk has interesting nutritional values. It is for example a very good source of potassium, with 32 mg per 100 ml. Therefore, preferring a drink containing oats can be beneficial for our body. In fact, this vegetable milk has many benefits.


What are the benefits of oat milk?

First, it contains few saturated fatty acids (0.2 grams per 100 ml). According to the VIDAL website, saturated fatty acids can "promote cholesterol deposition in the arteries" and "increase the risk of cardiovascular disease." That's why oat milk is an excellent choice if you want to eat a varied and balanced diet.


Plus it contains a satisfactory amount of vitamins, including vitamin B9, also known as folic acid. ANSES states on its site that vitamin B9 "is necessary to ensure certain functions of our body". The work of the nervous system, the production of genetic material, the formation of red blood cells ... Vitamin B9 plays an essential role in the body: therefore, switching to oat milk contributes to a sufficient amount of folic acid.


Finally, oat milk is certified lactose-free. So it is suitable for intolerant people, but also for those who follow a vegetarian diet. However, it is important to note that oat milk may contain traces of gluten. So it is recommended for people intolerant of it to look for a logo representing a crossed wheat ear. The latter has been labeled by the French Association of Anti-Gluten Controllers (Afdiag) and this means that there is nothing in the product.


How do you make homemade oat milk?

For these recipes, you can use artificial oat milk or make your own. Here's our recipe for this vegan drink! To achieve this, you will need:


  • 50 cl of water
  • 50 grams of oats


Then proceed as follows:

Mix ingredients for 45 seconds, renew if necessary

Immediately drain into a bag of vegetable milk

Pour everything into a clean bottle

Once prepared, your drink should be kept in the refrigerator and consumed within three days. You can flavor it, or not, as you wish. Also, remember not to throw away excess oatmeal! In fact, you can use it to make a cake or even porridge.


Kathy Yatak recipe for soft oat bread

In her book BA-BA Vegetable Drinks (ed. Marabout), Kathy Whitak offers a recipe for sweet oatmeal cookies. Light and tasty, it will delight the taste buds of young and old alike. To achieve this, you will need:


  1. 250g Organic T65 Flour
  2. 130 ml oats
  3. 1 sachet of baker's yeast (5 g).
  4. 30 grams butter
  5. 50gm of organic blond sugar

Half a teaspoon of salt

Mix the ingredients, then form a ball and leave it to rest for an hour and a half away from drafts. Then divide this ball into six small dough pieces and set it aside again. Bake for 20 to 25 minutes at 200°C.


Other works also offer recipes based on oat milk: This is a Case of Gourmet Cooking with Vegetable Milk by Ulrike Skadow (Editor of Alpine Michel). You will find making waffles with oat milk or apple and fennel juice.


⋙ Discover all our easy and light oat milk recipes

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