Your Recipe

Easiest, Creamiest Homemade Oat Milk

Składnik Ilość Kalorie
Syropy klonowe 60g 156kcal
Owies 134.85g 525kcal
Woda kranowa 960g 0kcal
Ekstrakt waniliowy 4.2g 12kcal
Sól morska 0.75g 0kcal
Kakao, suchy proszek, niesłodzony, przetwarzany alkalicznie (kakao holenderskie) 8.3g 18kcal

Recipe Instructions:

1 1/2 cups old fashioned rolled oats
4 cups water (room temperature), plus more if needed to thin
Chocolate and Vanilla Varieties (Optional)
3 tablespoons plus 1 teaspoon maple syrup, divided into 2 tablespoons and 1 tablespoon plus one teaspoon
1 teaspoon vanilla extract
1 small pinch of salt plus 1 large pinch of salt (plus more to taste)
1 tablespoon plus 2 teaspoons Dutch-processed cocoa powder

In the bowl of a food processor fitted with its blade, soak oats in water for 15 minutes.
Then, blend for about 45 seconds, until it looks homogenous and opaque. (There will still be very small shards of oat floating in the liquid.) Pour through a fine mesh sieve into a container (ideally one that has a pour spout), using a spatula to push as much liquid through as you can. You should get about 4 1/2 cups of liquid, the consistency of cream—this is your unsweetened oat milk. If you would like to thin it, just stir in additional water to your desired consistency.
From here, the possibilities are endless—you could make a sweetened variety by adding maple syrup, agave, honey, or any soluble sweetener you like (to taste), plus a pinch of salt. You could add some cinnamon. Or, you could divide the batch in two, and make vanilla and chocolate flavors to drink with an amusingly patterned straw, as follows:
Into one half-batch, whisk 1 tablespoon plus 1 teaspoon of maple syrup, 1 teaspoon of vanilla extract, and 1 small pinch of salt. (This is the vanilla flavor.)
In a separate container, make chocolate syrup: Whisk together 2 tablespoons of maple syrup, 1 tablespoon plus 2 teaspoons of cocoa powder, and a large pinch of salt, until the cocoa powder has dissolved. Add the remaining half-batch of oat milk to the chocolate syrup and whisk to combine. (This is the chocolate flavor.)
Note: Oat milk should be stored covered in the refrigerator. It keeps up to a few days. The milk will separate as it sits; just stir from the bottom to recombine.

dane odżywcze
Wielkość porcji 1168 g | ml
Ilość na porcję 711
2974
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 10g 13%
Tłuszcz nasycony 2.3g 11%
Sód 345mg 15%
Węglowodany ogółem 135g 49%
Błonnik 17g 60%
Cukier 37g
Białko 24g 49%
Witamina D 0mcg 0%
Wapń 173mg 13%
Żelazo 7.7mg 43%
Potas 921mg 20%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 0 mcg 0%
Tiamina [B1] 1.078 mg 90%
Ryboflawina [B2] 0.992 mg 76%
Niacyna [B3] 1.562 mg 10%
Kwas pantotenowy [B5] 1.863 mg 37%
Witamina B6 0.173 mg 10%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 78.172 mcg 0%
Witamina C 0 mg 0%
Witamina D 0 mcg 0%
Witamina E 0.083 mg 1%
Witamina K 0.199 mcg 0%
Betaina 0 mg 0%
Cholina 1.906 mg 0%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 135 g 49%
Sugars 36.7 g 73%
Błonnik 16.8 g 60%
Carbohydrate 129.6 g 0%
Węglowodany netto 98.3g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 1.257 g 0%
Arginina 1.692 g 0%
kwas asparaginowy 2.102 g 0%
Cysteina 0.569 g 0%
Kwas glutaminowy 5.231 g 0%
Glicyna 1.201 g 0%
Histydyna 0.572 g 0%
Izoleucyna 0.994 g 0%
Leucyna 1.823 g 0%
Lizyna 1.021 g 0%
Metionina 0.436 g 0%
Alanina 1.279 g 0%
Prolina 1.324 g 0%
Seryna 1.076 g 0%
Treonina 0.835 g 0%
Tryptofan 0.338 g 0%
Tyrozyna 0.829 g 0%
Walina 1.354 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 172.57 mg 13%
Miedź 1.26 mg 140%
Fluor 683.52 mcg 0%
Żelazo 7.72 mg 43%
Magnez 301.47 mg 72%
Mangan 8.69 mg 378%
Fosfor 767.15 mg 61%
Potas 920.84 mg 20%
Selen 1.46 mcg 3%
Sód 345 mg 15%
Cynk 6.87 mg 62%
inne
składnik odżywczy Ilość DV
Woda 991.998 g 0%
Popiół 4.22 g 0%