I’ve started my healthy eating again …hey I didn’t say my journey to a healthier me wouldn’t have twists and turns, roadblocks etc I’m hoping that 2016 is going to be less dramatic than the last 18 months have been for me but c’est la vie – that’s life. It’s not the getting knocked down that’s a the biggest problem it’s what you do to get back up and how you handle it. I’m human and I struggle and it would have been a pretty boring blog if I started off …Okey dokey I’m going to lose weight and then just did it and bam that was it (although from my point of view that would have been fabulous !!). I’m hoping that this is going to be yet another tool in my kit to getting healthy and it will mean I can have smoothies without worrying about the milk part too much.
Anyhoo I digress….
I’m using a lot of juices and smoothies but obviously I don’t want to drink gallons of milk in the process – it would kind of defeat the point…..so…today I thought I’d have a go at making Oat milk and Coconut milk. Both were a pretty simple process made simpler for me because I wasn’t bothered about sieving them to within an inch of their life – I am quite happy to have the bits in them as added fibre but if someone wasn’t then all you have to do is put the milk through a sieve a couple of times to get rid of the bits.
Made from oats and enriched with vitamins and calcium. Low in saturated fat.
- 1 cup of steel cut or pinhead Oats
- 3 cups of filtered water (we’re on a well so I use our own water)
- 1tsp Vanilla extract or Almond essence (Optional – I used both today because one smoothie recipe called for Almond milk which I’m not buying)
- 1 tsp honey (optional)
A high speed blender is needed really for these milks, not so much the Oat milk if you’re going to sieve it but the coconut milk certainly. My blender isn’t that high speed but I’ve got a Nutri Bullet too so I was able to high speed blitz them in smaller amounts.
Soak the oats for 20 minutes (you can soak them overnight if you want to) this is just to get rid of the slime you get off them when they’re soaked (Oh yes there such a thing as oat slime ).
Once you’ve done that you rinse the oats several times and when you’re satisfied you’ve got rid of said slime you pop them into your blender.
and add the water and essences along with the honey. After this stage is where you want to sieve it if you’re going to. I didn’t and to be honest once I’d given it a good blitz it wasn’t that bitty and I think the oats make the “milk” have more body to it (otherwise it’s a very watery thing).
A low-fat option with all the goodness of oats.
Creamy with a slightly powdery aftertaste.
Won’t split when heated, good for a white sauce.
|45 kcals||120mg calcium||1.5g fat||0.2g sat fat||4g sugar||1.0g protein|
Made from pressed coconut with added calcium. This is lower in protein, with higher levels of saturated fat than most other plant based options.
- 1/2 cup of shredded coconut
- 2 cups of water.
- 1/4 tsp Himalayan salt (I used sea salt)
- 1 tsp vanilla extract
- Pinch of 100% stevia or 1 tsp honey or maple syrup (I used honey)
All into a high speed blender and blend for 5 minutes it didn’t take this long and I did it in short blasts because the Nutribullet doesn’t like being on for long periods of time. I would say it was blasted in a minute give or take.
After this sieve if that’s what you want to do …..I didn’t.
Vegetarians. Try it with your cereal, and in tea and coffee.
Light with a hint of coconut.
Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairy free pancakes – as the milk is quite thin, you won’t need as much in your batter.
Coconut milk nutrition per 100ml: