To tell the truth, since the childhood I was assured that the cow milk is the best source of protein and calcium (yeah, it sounds like an advertising slogan:)) But it’s not as simple as it seems to be.

Indeed milk is rich in protein (casein) and contains calcium. BUT! However the human body doesn’t have enzymes which are able to convert casein, in particular, therefore drinking of milk can adversely affect the digestive system (by the way it is an allergen), and calcium (which contains in pasteurized cow’s milk) is poorly absorbed by the human digestive system. In addition lactose (milk sugar) has a high glycemic index, i.e. it can sharply increase the level of sugar in the blood. Such discoveries make us think about what we eat. Probably sometimes we need to reconsider our habits;)

So how can we replace cow’s milk? If earlier I would never have thought that I would make up my mind for such experiments, now I began to actively learn these questions. Gonna tell you what I found out.

A healthy and tasty alternative to cow’s milk are oatmeal, nut, coconut or soy milk. Vegetable milk will be especially appreciated by those who have an allergy to casein or lactose intolerance. I’ll try to tell about all of its kinds in the next posts but at first I want to touch on oat milk.

Nutrients of oat milk:

  • oats are a storehouse of nutrients: contains B vitamins, antioxidants (vitamins A and E), Ca, Fe, polyunsaturated fatty acids;
  • rich in dietary fiber which has a prebiotic effect and give positive effect on the digestive system;
  • low-calorie;
  • reduces the level of cholesterol in the blood;
  • removes harmful substances from the body;
  • immunostimulating effect;
  • can be used by diabetics.


The main advantages over nuts and other types of vegetable milk:

  • low cost – the cheapest vegan milk ever;
  • availability – the ingredients can be bought at any store near your house;
  • hypoallergenic – nuts are a powerful allergen, so they are usually excluded from the children’s diet, there aren’t any problems with oat milk (except for people with gluten allergy – in this case I recommend using certified GF oatmeal flakes);
  • nutrients are better absorbed.

NB: Choose old-fashioned oats for milk preparation. Try to make milk from sprouted oat grains – the concentration of nutrients and their digestibility by human digestive system is 2-3 times higher than in untreated oat grains!

Options for using oat milk (healthy and not enough;)):

  • to cook porridge, desserts and pastries (going to share the great recipe of banana bread with oat milk soon!);
  • to drink as it is or for a smoothie basis;
  • to add to coffee, matcha tea instead of cow’s milk.

The one of the recipes for making oat milk with dates as a sweetener, cinnamon and cardamom is below. It is based on the recipe of Jess (Choosing chia).

In turn, other types of vegetable milk and recipes with options for using it, wait for the news!


Oat milk (sugar & dairy free)
  1. 1 cup Old-fashioned oats
  2. 2 + 3 cups Water
  3. 2-3 Dates
  4. ½ tsp Ground cinnamon
  5. ½ tsp Ground cardamom
  6. ½ tsp Lemon juice
  7. Pinch of Sea salt (optionally)
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
  1. Clean the dates and remove the seeds. Soak the dates.
  2. Pour oats with 2 cups of water and leave for 15 minutes. Drain and rinse well.
  3. Add 3 cups of water to all ingredients and grind with the blender on high speed.
  4. Sieve through 2-layers cheesecloth or nut milk bag. Carefully squeeze.
  5. Keep refrigerated at jar or airtight container for up to a week.
  1. The water used for the oat soaking can not be used for milk cooking, it must necessarily be completely drained.
  2. You can add more or less water depending on what consistency you want to get.
  3. The pulp can be added for cooking smoothies, porridges and pastries.
  4. Bon appetite!
Baking Maniac

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: