Wellbeing with Nutrition
Nurturing the Mind and Body

Oat milk is a good source of B vitamins, soluble fibre, minerals and protein. This recipe for oat milk yields approximately 500ml (1 pint) of oat milk. 


1 cup rolled oats
3 cups filtered water
Other equipment: Blender, sieve and a nut milk bag or any cloth with a fine mesh (cheese cloth, muslin cloth etc)


  1. Pour the filtered water over the oats and soak for 6 hours or overnight if you prefer. 
  2. Put the soaked oats into a blender.  
  3. Blend the mixture until the liquid has a milk-like colour
  4. If you are using a cloth to strain the milk then line a sieve with the cloth and place the sieve on a suitable sized bowl. Pour the blended oat mixture through the lined sieve to remove the oat bits. Gather the cloth around the sieved oat bits and squeeze to release further milk into the bowl. Alternatively if you are using a nut milk bag, place the nut bag inside a bowl and pour the blended oat mixture into the bag. Squeeze the bag so that the milk falls into the bowl.
  5. Taste the milk and if you need to thin it down further then add some additional water until it reaches the right consistency for your palate. 
  6. You may sweeten the milk if you desire by adding a little raw honey, coconut sugar, or maple syrup.

Oat milk may be used in smoothies, cooking or drunk on its own. it is best to warm it before adding to hot drinks. Oat milk may be kept in the refrigerator for around 3-4 days but will be need to be re-mixed before using as it separates on standing.

Don't throw away the sieved oat bits they may be added to oat bakes, pancakes, muffins, smoothies, burgers or it can be used to thicken soups and stews.