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CARE Recipe: Homemade Banana Oat Milk (less than five cents per serving)
Milk alternatives are huge business as consumers look for increased choices beyond dairy. Huge demand can also mean huge prices for these products ($3-5 per quart or $1 dollar per 1 cup serving). But they don’t have to be expensive! These “milks” are so easy and so cheap to make at home (pennies per serving). Plus you can play with customizing them based on your preferences. You also retain the whole food you use as your base. This increases nutrition and fiber while decreasing waste. Start here with oat milk, nearly impossible to get wrong, and can be made with any blender.
- Total Time: 5 minutes
- Yield: 4 1x
Ingredients
Scale
- 1/4 cup old fashioned rolled oats, uncooked (ensure gluten-free if desired)
- 1 banana
- 4 cups water
- bit of vanilla extract (to taste)
Instructions
- Put all ingredients in blender and blend until smooth; chill before serving.
- Store in glass container in refrigerator for up to four days; gently shake before serving (it will separate)
Notes
- A note one texture: a benefit of homemade oat milk is retaining the soluble fiber of the oats; this will be noticed as the milk lightly thickens as it sits overnight.
- With milk alternatives, knowing which macronutrients they provide becomes key. They are not exact substitutes for dairy milk (which contain protein + carbohydrate + fat depending on %).
- Think of what they are made from to help:
- Oat milk=oats therefore carbohydrate (but watch labels! many packaged brands add fat).
- Almonds=fat
- Soy=protein + carbohydrate + fat.
- Also watch for vitamins and other nutrients added as supplements in these products. Many add powdered supplements into the formulas to increase the nutrient values.That can be OK, just know!
- Prep Time: 5 minutes
- Category: Breakfast
- Method: no cook
- Diet: Vegan
Nutrition
- Serving Size: 1 cup
- Calories: 47
- Sugar: 4g
- Sodium: 10mg
- Fat: 0g
- Saturated Fat: 0g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 1g
- Protein: 0g
- Cholesterol: 0mg
