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  • Writer's pictureCaroline Healy

Homemade Oat Milk (GF, V)

Did you know that most store bought dairy-free milk brands that claim to be “healthy” are actually full of added sugar, gums, and stabilizers that can wreak havoc on your gut? When shopping for nut milk or oat milk, try to look for as few ingredients as possible, and only ingredients you recognize. Below is a list of go-to brands I trust, and the ingredients to try and avoid if possible when doing your shopping:

Brands I trust:

Oatly (**ONLY the low fat version: no added sugar or gums here)


- Look for certified organic brands to avoid pesticides

- Choose brands without ingredients such as: carrageenan (linked to intestinal inflammation and cancer), added sugar, "natural flavors", or thickeners such as guar gum or gellan gum (can cause digestive distress, bloating, etc.)

The best option by far is making your own, and this morning I jumped on the homemade oat milk train. I’m surprised I hadn’t done this sooner because it honestly couldn’t have been more simple! Making your own nut milk/oat milk not only saves you money, but it is so much better for our health…. Here’s a simple recipe for this dreamy, creamy goodness.

Homemade Oat Milk (GF, V)

(Makes 4 cups)


1 cup gluten free rolled oats

3-4 cups of water (depending on how thick you want it)

1 tsp vanilla extract

Pinch of sea salt

Dash of cinnamon

Optional: 1 date or monk fruit extract for a bit of sweetness


Soak 1 cup of oats in a bowl of water for at least an hour. Drain the water when done soaking. Add the oats, vanilla extract, sea salt, cinnamon, natural sweetener (if using), and 3-4 cups of water to a high powered blender, and blend together on high for 1 minute. Strain the oat milk mixture through a cheesecloth or mesh strainer over a large mason jar or container, and store in the refrigerator for up to 4 days.

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