Photo by Ken Brown Photography

Photo by Ken Brown Photography


Here you'll find delicious healthy recipes, holistic wellness lifestyle inspo, updates about my upcoming events & classes and much more!

Easy Oat Milk-A Nut Milk Alternative-UPDATED

Easy Oat Milk-A Nut Milk Alternative-UPDATED

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NOTE: I've updated the amount of oats called for in this recipe. It didn't significantly affect the flavor, but changed the texture for the better, making it less gelatinous and easier to strain through the nut milk bag.

If you're over the various forms of nut milk (or are looking for a less expensive alternative) oat milk is a great option. It's still dairy-free and is low in fat and cholesterol. It has properties known to reduce LDL (aka "bad cholesterol,") which may result in a reduced risk of heart disease. 

Oat milk also contains calcium, B vitamins, folic acid, vitamin E, potassium, phosphorus and vitamin A. In fact, it contains twice the recommended daily amount of Vitamin A than cow's milk. It also contains ten percent of your daily recommended amount of iron. Oat milk also has a good amount of calcium (again, more than the amount from a serving of cow's milk!) Chalk another point up for the "not your mama, not your milk" movement =)

Oat milk also contains phytochemicals. Phytochemicals actually come up in all of my raw vegan foods demos, because they are helpful elements naturally found in plants that don't stand up very well to the heating (cooking) process. But that's a discussion for another day. Studies have shown that phytochemicals help protect against heart disease, cancer and strokes. They work by acting as antioxidants to help protect the body from damage from free radicals. Free radicals can lead to diseases, illnesses and cancer.

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The other great benefit of oat milk, besides it being really inexpensive and easy to create, is that it's amazing for your hair and skin. Use it as a conditioning hair rinse, put some in your bathwater to soothe skin, or use it as the base for your next face mask for #SelfCareSaturday. If you're using it for cosmetic purposes, just use the oats and water for the recipe, and not the other optional ingredients listed below.

The texture is much thicker than the typical nut milk, so feel free to cut it with more filtered water until it's at the consistency that you like. You will definitely use your muscle when straining this milk, but the benefits are so numerous, you won't mind. The texture comes from oats' soluble fibers which form a viscous gel that helps stabilize blood glucose levels and lower cholesterol. Oat milk is also great for making smoothies and smoothie bowls.

Keep reading for my easy, three-ingredient Oat Milk recipe.


  • 1/2 cup rolled oats (you can use any kind of traditional-cook oats, just not the quick cook kind)

  • 3 cups filtered water

  • Agave or maple syrup to taste (optional)

  • 3 teaspoons vanilla extract (optional)


  1. Combine oats and water in a blender.

  2. Blend until smooth.

  3. Pour through a nut milk bag and squeeze until all the liquid is gone.

  4. If using the sweetener and vanilla extract, put the strained liquid back in the blender with those ingredients and blend again until well combined.

  5. Enjoy!

Make it Pumpkin Spice! After making the milk, combine in blender with 1 tablespoon of my vegan, non-GMO Pumpkin Spice Superfood Powder! Yum!

©2017 Cazoshay Marie. All rights reserved. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Cazoshay Marie with appropriate and specific direction to the original content.

D.I.D. with Cazoshay and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on this blog is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program. 

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