Are you a fan of oat milk but concerned about its nutritional value?
Many commercial oat milks are low in calcium and other essential vitamins and minerals. But fear not, because fortifying your own oat milk at home is easier than you might think!
With a few simple ingredients and some basic knowledge, you can create a creamy and nutritious oat milk that rivals any store-bought brand. Plus, by making your own fortified oat milk, you have complete control over the ingredients and can customize it to your liking.
So, let’s dive in and learn how to fortify oat milk for a healthier and more satisfying beverage experience.
How To Fortify Oat Milk?
To fortify oat milk, you have a few options. One is to blend supplements or vitamin powder into the milk. This can include vitamin D, B2, and B12. Alternatively, you can purchase the vitamins as drops, which will impact the flavor less but cost more.
If you choose to use supplements or vitamin powder, simply blend them into your homemade oat milk. Be sure to blend well and avoid pills labeled as chewable or sublingual, as these usually have flavoring. They are fine for shakes, but are not neutral enough for milk.
Another option is to use liquid supplements. You can add calcium and magnesium, whether in the form of a liquid vitamin or in whole food that gets whizzed in the blender. For example, 2 tablespoons of chia seeds contain 129 mg of calcium, while there is 125mg of calcium in 100 grams of cow’s milk.
It’s important to remember not to go overboard with supplements. Moderation is key, especially when it comes to supplements. You can certainly fortify with what you feel may be lacking in your diet (for example, if you are vegan, vitamin B12).
The Importance Of Fortifying Oat Milk
Fortifying oat milk is essential to ensure that it provides the necessary nutrients that are typically found in dairy milk. Oat milk is often fortified with vitamins and minerals such as vitamin D, B2, B12, calcium, and iron. These nutrients are important for maintaining optimal health and preventing deficiencies.
For example, vitamin D is essential for bone health and immune system function, while calcium is necessary for healthy bones and teeth. Vitamin B12 is important for nerve function and the production of red blood cells. Iron is crucial for the production of hemoglobin, which carries oxygen throughout the body.
Fortifying oat milk with these nutrients ensures that consumers who choose non-dairy options still get the same benefits as those who consume dairy milk. It also makes oat milk a suitable option for people with dietary restrictions or allergies.
It’s important to note that not all oat milk brands are fortified equally. Consumers should read labels carefully to ensure they are getting the desired nutrients from their oat milk. Additionally, it’s important to not rely solely on fortified oat milk as a source of nutrition; a balanced diet with a variety of nutrient-rich foods is still necessary for optimal health.
Essential Vitamins And Minerals To Add
When it comes to fortifying oat milk, there are some essential vitamins and minerals you may want to consider adding. These include calcium, vitamin D, B2, and B12.
Calcium is a vital mineral for healthy bones and teeth. While cow’s milk is a good source of calcium, it’s important to ensure you’re getting enough when limiting dairy in your diet. Calcium carbonate and dicalcium phosphate are both permitted forms for calcium in oat milk, with a maximum claimable amount of 240mg (30% RDI) per 200mL of oat milk.
Vitamin D is also important for bone health and is often added to cow’s milk. It’s permitted in oat milk as both vitamin D2 and D3, with a maximum claimable amount of 1.0μg (10% RDI) per 200mL of oat milk.
Riboflavin, or vitamin B2, is essential for converting food to energy, maintaining proper eyesight, and acting as an antioxidant. It’s a permitted form in oat milk with no maximum permitted level, but the maximum claimable amount is 0.43mg (25% RDI) per 200mL of oat milk.
Vitamin B12 is important for nerve function and DNA synthesis, but it’s primarily found in animal products. If you’re vegan or limiting animal products in your diet, adding B12 supplements to your oat milk is a reasonable strategy. Chewable B12 pills should be avoided as they have too strong a flavor for plant-based milk.
Zinc is also an essential trace mineral for body growth, tissue repair, and resistance to disease. Zinc oxide is an excellent option for fortifying oat milk as it’s insoluble, contains approximately 80% Zn by weight, and has a neutral flavor. The maximum permitted level of zinc in oat milk is 0.8mg per 200mL.
Simple Ingredients For Fortifying Oat Milk
Fortifying oat milk with simple ingredients is an easy and cost-effective way to ensure you are getting the nutrients you need. Some ingredients you can use to fortify oat milk include:
1. Vitamin D2 or vegan D3 pill: Dissolve a 5000 IU pill into a liter of oat milk or two glasses of a shake. This will not add any noticeable taste or grittiness to the milk.
2. Liquid supplements: Add calcium and magnesium in the form of a liquid vitamin or whole food that gets blended in the blender. For example, chia seeds contain 129 mg of calcium per 2 tablespoons.
3. Nutrient-rich foods: Add in nutrient-rich foods like Brazil nuts, tahini, and cinnamon for additional vitamins and minerals. For example, 1 Brazil nut contains 8 mg of calcium and 95.9 mcg of selenium.
It’s important to remember not to go overboard with supplements and to always consult with a healthcare professional before adding any new supplements to your diet. With these simple ingredients, you can easily fortify your oat milk and enjoy its many health benefits.
Step-by-Step Guide To Fortifying Oat Milk At Home
Fortifying your oat milk at home is a simple process that can be done in just a few easy steps:
Step 1: Choose Your Fortification Method
Decide whether you want to use supplements or liquid vitamins to fortify your oat milk. If you choose supplements, make sure to blend them well into your oat milk. If you choose liquid vitamins, add them directly to the blender when making your oat milk.
Step 2: Gather Your Ingredients
You will need your homemade oat milk and the supplements or liquid vitamins you have chosen to use.
Step 3: Measure Your Supplements or Liquid Vitamins
Measure out the appropriate amount of supplements or liquid vitamins according to their instructions.
Step 4: Blend Your Supplements or Liquid Vitamins Into Your Oat Milk
Add the appropriate amount of supplements or liquid vitamins directly to your oat milk in the blender. Blend well until fully incorporated.
Step 5: Store Your Fortified Oat Milk
Transfer your fortified oat milk to a sealed container and store it in the fridge. Be sure to shake well before using.
By following these simple steps, you can easily fortify your homemade oat milk with additional vitamins and minerals. Remember to use moderation when adding supplements and to choose high-quality, reputable brands for the best results.
Tips For Customizing Your Fortified Oat Milk
If you’re looking to customize your fortified oat milk, there are several options to choose from. Here are some ideas:
1. Add Flavor: Along with vanilla oat milk, there are several other ways to flavor and adapt this drink. You can add 1-2 tablespoons of unsweetened cocoa powder and a pinch of salt for a rich chocolate oat milk recipe. You can also use individual berries (like strawberries or raspberries) or a blend. Use 1/2 cup (or more to taste). Blend them into a pulp first before adding the remaining ingredients to the blender. A pinch of cinnamon tastes delicious in this DIY oat milk. You can also add strongly brewed coffee or espresso in place of some water. Adjust the amount to taste.
2. Add Oil: Adding 1-2 tbsp of neutral oil like sunflower oil or rapeseed oil will help to work as an emulsifier and make for a thicker, creamier mouth-feel. Alternatively, a teaspoon of sunflower lecithin will emulsify the mixture, too.
3. Sweeten It Up: If you prefer your oat milk on the sweeter side, you can add a date or two for sweetness (pitted). Maybe even some vanilla extract, if you want to get fancy. You can also try adding maple syrup or honey before blending.
4. Make it Gluten-Free: You can make your oat milk gluten-free by using certified gluten-free oats.
5. Double Strain: To ensure that all the sediment is removed, double strain the mixture through a nut milk bag or thin towel over a large mixing bowl or pitcher.
Remember that when customizing your fortified oat milk, it’s important not to go overboard with additives or sweeteners. Moderation is key for a healthy and delicious drink.
How To Store And Use Fortified Oat Milk
Fortified oat milk can be stored and used in the same way as regular oat milk. If you are using store-bought fortified oat milk, be sure to check the label for any specific storage instructions. Generally, fortified oat milk should be kept refrigerated and consumed within a few days of opening.
When using fortified oat milk in recipes, keep in mind that the added vitamins and minerals may affect the texture or taste of the final product. For example, if you are using fortified oat milk in a baking recipe, you may need to adjust the amount of liquid or flour to ensure the final product comes out correctly.
If you are making your own fortified oat milk at home, it’s important to blend the supplements or vitamins well to ensure they are evenly distributed throughout the milk. You may also want to consider adding flavorings such as vanilla extract or cinnamon to mask any unpleasant tastes from the added vitamins.
