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Mythbuster Monday #17: Non-Dairy Milks



Within the past couple of years, there has been an increase in demand for non-dairy milk alternatives, such as soy milk, oat milk almond milk etc… It is becoming more mainstream in grocery stores, cafes, and restaurants. Also, due to the increasing popularity of plant-based diets, these alternatives let us enjoy our usual foods without sacrificing the taste or animals!

So, why are people switching to these alternatives?

Many people turn to these alternatives because of diet sensitivities or dietary restrictions, or they are concerned about the negative effects of dairy production on our health and the environment.

Oat milk is one of the most popular non-dairy milks. It contains 10 minerals and 15 vitamins, including calcium and iron. It is nut free, soy free, gluten free and dairy free, so it accommodates several diets. Best of all, it is delicious and versatile in recipes from sweet to savoury in food and drinks.

Here’s how to make oat milk at home:

Makes 4 Servings


  • 1 cup organic oats (rolled, steel cut, or oat groats)

  • 3 cups purified water (plus extra for soaking)

  • 1 pinch sea salt

  • 1-2 pitted dates or 1 tsp raw honey (OPTIONAL)

  • 1/8 tsp vanilla extract cinnamon or nutmeg (OPTIONAL)


  1. Soak oats in purified water for at least 30 minutes, but up to 12 hours. Long soaking softens the oats and helps remove the phytic acid that inhibits proper digestion.

  2. After soaking, drain and rinse the oats well. You want to wash the oats thoroughly so that your oat milk is not gooey like oatmeal. Discard the rinse water.

  3. Put soaked, rinsed, drained oats into blender, add 3 cups of purified water, sea salt, and spices or sweetener, if using. Blend for 1-2 minutes.

  4. Strain in a cheesecloth or nut milk bag to remove pulp. Use excess pulp as fiber for smoothies or to make oatmeal treats.

  5. Store in a jar in the refrigerator and use within 3-5 days. Shake well before using

BONUS RECIPE: Mocha Oat Milk Latte

Makes 1 Serving


  • 1 cup of oat milk

  • 1 tbsp cocoa powder

  • 2 tsp sweetener of choice (maple syrup, honey et…)

  • 1 tsp coconut butter

  • 1/4 tsp cinnamon

  • 1/4 tsp vanilla

  • 1–2 shots of espresso (or leave out for a hot chocolate)


  1. Place all the ingredients (except espresso) into a small saucepan/pot and heat over medium low heat for 3-4 minutes, making sure not to overheat.

  2. If desired, use a hand whisk or electronic frothing wand to froth mixture.

  3. Add espresso to mug (if using) and pour oat milk mixture over top.

  4. Serve and enjoy!


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