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Creamy Oat Milk

Oat milk has become a very popular alternative to dairy milk, with cafés everywhere now serving it. Oats are an excellent medicinal food that is a favoured therapeutic in nutritional & naturopathic medicine over many applications.

Commercial oat milks contain fortification & additives like Dibasic Potassium Phosphate & Potassium Carbonate that can cause side effects in some individuals. Furthermore, fortified foods either with vitamins or minerals are not always fortified with the most bioavailable forms, displacing uptake of the very nutrient that was intended to be fortified.

All commercial oat milks that I have seen on the market contain proceed seed oils. Regular consumption of processed seed oils causes inflammation and increases the risk of blood sugar dysregulation, cancer & cardiovascular disease. However, without the addition of fat oat milk can taste rather watery. Which is why this recipe contains wholefood sources of beneficial fat with coconut & cashew nuts, making this milk deliciously creamy and therapeutic.

Cashews have a lower fat content & higher protein content than most other nuts. They are a good natural source of potassium, zinc, iron & magnesium as well as containing monosaturated fats, known to have a cholesterol-lowering effect. Regular nut consumption is known to reduce oxidative stress, inflammation, metabolic syndrome and cardiovascular disease.

Coconuts contain medium chain triglycerides known as MCT’s, which, like monosaturated fats, have a cholesterol lowering effect & are positively associated with better metabolic & cardiovascular outcomes. The difference with MCT’s is that they are easily absorbed & digested and are quickly made available for the body to use as an energy source, meaning the fat is not stored in the body.

Creamy Oat Milk


  • 3/4 cup raw cashews

  • 1/2 cup unsweetened shredded coconut

  • 1/2 cup rolled oats

  • 1 tbsp maple syrup

  • 1 pinch sea salt

  • 4 cups filtered water


Soak cashews in boiling hot water for 30 minutes, or in cool water for 6-8 hours. Drain & rinse.

Add coconut flakes & rolled oats to blender, blitz briefly to make a rough flour. Add cashews maple syrup, salt, and filtered water.

Cover blender with lid, and blend on high for 60 seconds.

Place in a nut milk bag or strain through a sheet of muslin cloth (or even a thin, tea towel) over a large mixing bowl and pour the milk over it. Then strain, squeezing really well until mostly pulp is left — this may take a few minutes.

Place milk in a clean jar to store in the fridge for up to 4-5 days (you’ll know if it’s still fresh by the smell). If it separates in the fridge just give it a good shake.

Use this in hot or cold beverages, just be careful not to overheat as it contains oats, it can thicken up when heated.


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