Creamy Oat & Seed Milk
A rich, creamy homemade plant milk made from oats, cashews, hemp seeds, and flaxseeds. Matches cow's milk in protein, overmatches in calories and healthy fats — with 18x more omega-3 and only 14% saturated fat (vs 58% in cow's milk). Perfect for porridge, cornflakes, or drinking.
Ingredients
Rolled oats
40g (⅓ cup)
Raw cashews
80g (½ cup, soaked 4–8 hrs)
Hemp seeds (hulled)
65g (½ cup)
Ground flaxseeds
15g (2 tbsp)
Medjool date
1, pitted
Filtered water
1000ml (4 cups)
Nutrition per Serving
Instructions
Soak the cashews in water for 4–8 hours in the fridge. The oats, hemp seeds, and flaxseeds do not need soaking.
Drain and rinse the soaked cashews.
Add all ingredients to a high-speed blender: oats, cashews, hemp seeds, flaxseeds, pitted date, and filtered water.
Blend on high for 30 seconds only — do not over-blend or the oats will become slimy.
Strain through a nut milk bag or fine cheesecloth into a jug. Let it drip naturally — do not squeeze too hard.
Strain a second time through a fine sieve for extra smoothness (recommended for toddlers).
Store in a sealed glass jar in the fridge for up to 5 days. Shake before each use — separation is normal.
Nutrition Comparison per 100g
How this oat-seed milk compares to full-fat cow's milk (3.25% milkfat). Data sourced from USDA FoodData Central.
| Nutrient | Oat-Seed Milk | Cow's Milk | vs Milk |
|---|---|---|---|
| Energy | 78 kcal | 61 kcal | 128% |
| Protein | 3.0 g | 3.2 g | 94% |
| Total Fat | 6.0 g | 3.25 g | 184% |
| Carbohydrates | 5.3 g | 4.8 g | 110% |
| Calcium | 9 mg | 113 mg | 8% |
Fat Breakdown per 100g
The fat profile is dramatically healthier — far less saturated fat, far more omega-3 and monounsaturated fats.
| Fat Type | Oat-Seed | % | Cow's | % | Verdict |
|---|---|---|---|---|---|
| Saturated | 0.80 g | 14% | 1.87 g | 58% | 57% less |
| Monounsaturated | 1.94 g | 32% | 0.81 g | 25% | 2.4x more |
| Polyunsaturated | 2.86 g | 48% | 0.20 g | 6% | 14x more |
| — Omega-3 (ALA) | 0.72 g | 12% | 0.04 g | 1% | 18x more |
| — Omega-6 (LA+GLA) | 2.04 g | 34% | 0.12 g | 4% | 17x more |
| Omega-6 : Omega-3 | 2.9 : 1 | 3.0 : 1 | Ideal |
What This Means for Oliver
Only 14% saturated vs 58% in cow's milk
0.72g vs 0.04g — critical for brain development
2.86g vs 0.20g of healthy essential fats
Within the ideal 2–4:1 range (WHO guidelines)
Calcium note: Homemade plant milk is naturally low in calcium (~9 mg/100g vs 113 mg in cow's milk). Oliver's daily bottle of cow's milk (~300 mg calcium) covers this gap well.
Sources: USDA FoodData Central (#171265, #170162, #170148, #169414, #169745); IOM (2005) Dietary Reference Intakes for Fatty Acids — ALA adequate intake for children 1–3 years: 0.7 g/day.
Tips for Best Results
Do not soak the oats — this is the number one cause of sliminess. Use them dry.
Blend for 30 seconds max — over-blending breaks down oat starches and makes it gluey.
Use cold or room-temperature water, never hot — heat activates the starch.
The leftover pulp can be added to pancake batter or oat porridge so nothing is wasted.
Shake before each use — separation is completely normal.