If you have been drinking more soy milk, coconut milk, and almond milk in the past two years, then oat milk may not be unfamiliar to you. It is a drink made from oats and special enzymes that break down starch. There has always been a saying that 50% of Chinese people are lactose intolerant, and the number of this group of people is as high as more than 300 million. Oat milk is friendly to people with lactose intolerance and contains more easily absorbed protein, which has attracted people's attention.
The carbohydrates in milk are mainly "lactose", which is not friendly to people with lactose intolerance.
The carbohydrates in oat milk are mainly derived from starch hydrolysis products, which are different from lactose, so they will not bring "pain" to people with lactose intolerance. For those who love latte but are lactose intolerant, using oat milk instead of milk is indeed a good choice.
Moreover, although the calcium contained in oat milk is not as efficiently absorbed as milk, it is much better than other drinks, and daily drinking can also play a certain role in calcium supplementation.
As mentioned earlier, oat milk is mainly unsaturated fatty acids, which are more cardiovascular friendly than milk with a higher proportion of saturated fatty acids.
So in our daily diet, if we want to reduce the intake of saturated fatty acids, it is a good idea to add oat milk to the diet structure. However, our nutritional intake is determined by the various foods we eat, so if we want to reduce the intake of saturated fatty acids, we should also pay attention to eating less foods containing animal fats and processed foods containing hydrogenated vegetable oils.
In addition, in order to meet the needs of the human body, we can also supplement protein in our daily diet through high-quality protein sources such as lean meat, eggs, and soybeans; eat more green leafy vegetables to supplement calcium.
Many friends just don’t like to drink water honestly. They drink a can of Coke in the morning and a cup of milk tea in the afternoon... If the water has no taste, they will feel uncomfortable. However, the sugar content of many beverages is sky-high, and they will get fat after drinking them.
But switching to oat milk without extra sugar can solve this problem better. It is not high in energy. Even if you drink 300 ml a day, the calories are only about 176 kcal, which is acceptable even for people who need to control calories.
And if you are hungry at three or four o'clock in the afternoon, it will be a healthier choice to use it instead of snacks to replenish energy.
Oat milk is rich in dietary fiber, 0 lactose, 0 cholesterol, 0 trans fat, and low in saturated fat. Therefore, it is regarded as the standard for fitness people and is also loved by lactose intolerant and vegetarian friends. Oat milk is also rich in B vitamins and minerals, such as calcium, iron, zinc, etc. But most people make oat milk wrong. Here is how to make oat milk:
Ingredients for oat milk
| rolled oats | 110g |
| cold water | 950ml |
| maple syrup | 5ml |
| coconut oil or olive oil | 1 teaspoon |
| sea salt | 1g |
Steps to make oat milk
Put oatmeal, water, sea salt, maple syrup and coconut oil (if used) into a blender, press the juice button and stir for about 30-40 seconds;
Filter the stirred oat slurry through a filter bag or filter to remove the oat residue;
Drink it after filtering. If you can't finish it, seal it and refrigerate it. Oat milk can be stored in the refrigerator for 7 days.
Tips
Use full-strength rolled oats. Oat milk made from steel-cut oats does not have a delicate and oily taste. Oat milk made from quick-cooked or instant oats will be very sticky.
Secondly, oat milk needs to be made with ice water because oatmeal is easy to gelatinize at high temperatures.
Finally, the filtered oat residue can be eaten directly, or added when baking, and it is also good for making muffins.
From the nutritional content, oat milk contains certain carbon water, fat, and protein.
Drink it in the morning, with a delicious breakfast, to start a day full of energy.
Afternoon tea with coffee, the dietary fiber in oat milk can increase satiety, and at the same time, the taste is rich and mellow, and a cup is more refreshing.
You can also drink a cup before and after exercise to quickly replenish energy.
Good taste, rich nutrition, no lactose, friends who pursue health but don’t like to drink plain water, using oat milk as a daily drink is also a good choice!
Heat Damage and Over-Extraction:
Solution: Pulsed blending (5 seconds on/10 seconds off) with a temperature control below 35°C.
Porosity accuracy is key:
Contingency: Stack 4 layers of gauze, let settle for 1 hour, and collect the supernatant.
Safe, but with compromised taste:
