Recipe: Homemade Oat Milk

10599215_10152433828152746_8638448339013525441_nOn the table this morning, will be my very own home-made Oat Milk! I really enjoy Oat Milk as compared to conventional cow’s milk and the benefits list goes on. It’s have many healing properties and are best known for their high protein and packed with minerals and vitamins, high in natural fiber, lactose-free, low fat and calcium rich! Oats can enhance the immune system, prevent cardiovascular diseases, maintain healthy cholesterol and blood sugar levels, provide strength and energy from natural plant proteins and sugars, and improve the health of your skin and hair!

Oats are easily available everywhere in Singapore and considered an extremely health-conscious choice. Therefore, switching to oat milk is a preferable option if you are looking to lose weight. Moreover, it’s SIMPLE to do-it-yourself! And you don’t have to worry about additional additives being added in to your own DIY milk, as compared to other commercial brands. Also by customizing, you can fine tune your Oat Milk to your own liking! Simply because you will have complete control over the texture of milk and flavor.

Fresh, affordable and delicious!

Preparation time:  Less than 5 minutes (excluding soaking the oats). How simple is that! ♡

Oat Milk

INGREDIENTS:

  • 1 cup rolled oats ( I used Organic Anzen Regular Oats)
  • 3 cups filtered water
  • 1 tbsp pure honey
  • 1 tsp pure vanilla extract
  • Fine grain sea salt (Sprinkle sparingly for taste)
  • 1/4 tsp ground cinnamon powder *Optional*
  • 1 tablespoon light-tasting oil (sunflower, almond or walnut oil) *Optional*

EQUIPMENT:

  1. Blender
  2. Nut milk bag OR a Strainer with fine sieve

10614324_10152438483532746_7140086137043875159_nJust 9 simple steps within minutes and you will get your very own Oat Milk!

Step 1: Rinse and drain 1 cup of rolled oats. Place oats into a bowl and cover with water. Soak for around 20 minutes or longer (even overnight) if desired. Not only does soaking help soften the oats, but it also removes extra starch and makes them easier to digest.

Step 2: After soaking, rinse and drain the oats very well. This step is very crucial as removing oat slime from soaked oats determines the texture of the after-product.

Step 3: Scoop all the oats into your blender and add 3 cups water. You may customized it by adding more or lesser water, depending on your preference.

Step 4: Turn the blender on a low speed and increase the speed gradually.

Step 5: Blend it for about 15 – 20 seconds; do not blend till oats are pulverized.

Step 6: Sieve the blended oat milk and use a spoon to gently push down on the oat pulp so the milk flows through.

Step 7: Scoop the oat pulp and set aside. (Do not throw the oat pulp as you may use it for smoothies or facial masks!)

Step 8: Repeat sieving the milk if necessary.

Step 9: Almost there! You may add in your mix-ins after the final sieving and blend it for 3 seconds.

10399980_10152438483672746_1042408804638777990_nHow it taste like?

The flavour of this oat milk tastes like oats and I love it! The texture of the milk tastes exactly like the one bought in store! I really enjoy customizing the taste to suit my own taste-bud. The texture, the sweetness and the additional mix-in! You may even add in raw chocolate nibs to make a Chocolate Oat Milk! This should last in the fridge in a sealed container for 4-5 days. You may use it in fruits smoothies, cereal, baking, or drink it straight from the jar. For me, I love dunking my wholemeal bread in it and have it for breakfast! Simple and on-the-go!

Note: Homemade milk does separate, as it is free of emulsifiers and thickeners, so be sure to shake or stir your milk before drinking it.

Enjoy! ♡

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Unisoy Instant Nutritious Soya Oatmeal

SPONSORED POST

10505301_10152267441597746_7672395702678919235_nI think I’m a really lucky girl to be able to try out the different types of health products in the market at times and this time, I received UNISOY® Instant Nutritious Soya Oatmeal. Perfect for a quick, fast and healthy breakfast for people on the go. The refreshing combination of top grade, 100% non-GMO organic soya beans and 100% organic whole-grain oats. The perfect blend of nutrition and taste makes the starts for a good day. UNISOY is Singapore house brand and well known for their full range of soy products from Soya Milk, Black Soya Milk and Soya Cereal Drink.

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UNISOY® Instant Nutritious Soya Oatmeal main feature: 100% organic oats, 100% organic beans, 40% whole-grain. Nutritionally packed with protein, whole grains with no additional preservatives and colouring. Carrying the Healthier Choice symbol, it is also lower in fat, particularly saturated fats, low in sugar and at the same time, higher in calcium! This breakfast beverage is easily labeled as an eat clean breakfast choice!

Do you know?

Soybeans are the only vegetable that contains complete protein.

This means, compete protein contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans. Whereby, some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body.

Being me, the most important meal of my day is definitely breakfast and I take effort in preparing and making sure I consume the right food and beverages. It gives me a much-needed energy boost and helps me from being so famished at lunch. Being selective and health conscious, I try to avoid heavily processed, oily and sweetened food like sausages, fried bee-hoon or donuts. Therefore, my breakfast choices are either soy milk, oat milk, fruit juices, yoghurt fruit blends, oiaj (oats in a jar) or whole meal bread with low-fat cheese spread.

A morning meal is also a healthy habit if you’re watching your weight. Here’s why: as research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol.

10312735_10152268150617746_3140076743988725610_nWhen I received UNISOY® Instant Nutritious Soya Oatmeal, I was delighted to try this product as it fits my bill for the perfect breakfast choice. With my staple beverage, soy milk offers great nutritional benefits in a delicious and convenient way. Oatmeal, on the other hand, can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study reported that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal—3 hours before you exercise may help you burn more fat. I can’t help but to love this sachets!

Personally, I would prefer a thicker oat meal texture as compared to oat drink which feels lighter and not too filling for me. So the ratio goes like this;

1 sachet (40g) + 100ml = Oat Meal Porridge

1 sachet (40g) + 200ml = Oat Drink

I always have 2 sachets at one go! Thicker and creamier! Like I say, it still depends on if this beverage will be your breakfast or just a beverage to go along with your bread, etc? I have it as my main and therefore, 1 sachet wasn’t enough for me. I love adding berries and nuts to my soya oatmeal to complete it! Wholesome and yummy.

Have you Unisoy yet?

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You may find out more product Information on UNISOY Singapore website or UNISOY SG Facebook page. Unisoy products are available online and in major supermarkets like NTUC Fair Price, Cold Storage and Giant Hyper Marts.

How to survive a juice cleanse?

3635-fruit-photoI was all prepared to start my my juice cleanse after all the weekend stuffing and holiday “cheat” meals. It was really easy to start gorging out on food unknowingly during rest days, friends meet up and gatherings, only to realize it after you step on the scale or after the pants is too tight to fit. Familiar?

The best way to start the week right will be committing into a juice cleanse! Read my previous juice cleanse journey here! Why do I say so and what can a juice cleanse do for you?

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Here’s a whole list of benefits of what and how a juice cleanse can help your body reap;

1) Rest the stomach and liver – Juices require less of the stomach’s digestive processing and goes directly into the blood stream. The liver as our main detoxifying organ, every molecule of food that is absorbed through the intestinal wall  moves into the liver for detoxification and preparation before being allowed to enter the rest of the body. The problem is, there are too many toxins for most of our livers to handle – causing wreak havoc in distant cells. A juice cleanse rests the liver’s overload.

2) Rest and repair the gut – Toxic foods (such as saturated fats, refined carbohydrates, foods with additives, pesticides and allergenic foods), taking medications (such as antibiotics), and even stress can impair the intestine’s functioning. By consuming only juices, it cleanse the gut and allow it to rest without transporting food to our digestive organs.

3) Reduce your appetite – Juicing doesn’t really shrink the stomach — although it feels like it does. Juicing eliminates the habit of comfort eating, and makes you feel satiated with less food, which provides a big psychological boost to help get over the hurdle of changing habits.

4) Eliminate harmful foods and flood it with super nutrition – A juice cleanse eliminates dairy, wheat, gluten and fermented foods from the diet (as well as coffee and alcohol). Pumping up on the vitamins and minerals as those fruits powerhouses cleans-up and heal the body system.

5) Lose weight – A juice cleanse (three days minimum) is a great way to jump start a diet. It not only helps control appetite and cravings, but is naturally lower in calories, while supplying the body with probably more concentrated beneficial energizing.

6) Rehydrate the body – Drinking sufficient fluids (5-6 glasses/day) makes the body function more efficiently, moreover increasing energy and helps insure proper elimination of toxins.

Source: Huffington Post

Lemon-Lime12703268910275960_10152257965652746_8083823991085240160_nI started off with Green Apple and Lemon juice to kick-start breakfast! Apples contain pectin, which detox and remove cholesterol and toxins through the liver and kidneys. Lemons contain a pocketful of benefits, this also includes in removing waste and promotes a healthy liver. I love how those sour buds got tinge up after my first juice.

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Next, blending my favourite green juice! The best way to re-hydrate and cleanse the body system! Green juice are harder to consume as it is not as sweet as what fruit juices are. Imagine.. Broccoli? Cucumber? Celery? Bitter-gourd?

Therefore, people who are accustomed with green juices can consume 6 bottles of them in a day, for me I prefer a mixture of greens and fruits juices. Here’s what I did (pictured);

1. Green Apples with Lemons

2. 5 Green Juice

3. Guava Juice

4. Oranges, Yellow Pears  with Lemons

10489791_10152257965417746_1670922254401675577_nIt was not a starvation day for me, as I am used to having juices for breakfast. The challenging part was during night time, as work ended and everyone is heading back home for dinner and what I could have was just a cup of cold green juice. I must say, it takes a lot of discipline. Juice cleanse encourages early sleep as well, as the body is drained out of solid food and the mind starts to spin around.

How to survive a juice cleanse?

1. Prepare your juices and label them, this will ensure your mind to accustom what comes next for lunch,etc and it will be hard for you to break that.

2. Be consistent in fulfilling your juice quota. Drinking every 3 hours is vital, filling full and satisfied is important to keep the juice cleanse going on.

3. Stay in the office during lunch hour and do more work instead of thinking what to eat, as usual.

4. Stay focused on the finishing satisfaction and remain committed. Make every second worth it!

5. The best survival technique is to get a bud and do it together! Cause nothing works better with a constant motivator and someone to check on your progress. Competitiveness will boost and enhance performance.

10492094_10152257965172746_7170817469774685935_nThat’s all for now. #Juicingselfie

Definitely, not everyone is suitable to go through such a juice cleanse programme without solid food at all. Some may experience fainting spells and cold limbs, which I strongly encourage all to listen to your body. If a 3 days juice cleanse is too long for you to handle, shorten it to a day or two instead. What is most important is the body is able to withstand and reap those benefits instead of crashing and falling sick.

“Listen to your body”

Which milk is best for you?

Just like what I mentioned previously on embarking on this journey from a dairy diet to a non-diary diet. As many researchers suggested that our bodies cannot digest animal milk and may harm our bodies in a long run. Non-dairy alternatives such as oat, soy and rice milk will be best substitutes and much healthier! Like what Jacelyn Tay mentioned “You are not just what you eat, you are what your body absorbs!”

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There are many controversial statements mentioning about which is best, which is not. I would suggest that you listen to your body and react to how it feels. For myself, I feel that my body better digest non-dairy milk as I felt less bloating in the morning (which previously I do), as in fact more than 75% of the populations are lactose intolerance. Lactose Intolerance means to say the body digestive system doesn’t have the necessary enzyme to break down the lactose sugar into simpler forms that can be absorbed into the bloodstream. This causes increased gassiness because that sugar is not broken down.

As we aged, we will experience this further more as our enzymes are lesser and the stomach gets more sensitive. Starting the journey on non-dairy milk, I started to notice my skin getting less oily too, as research mentioned that dairy milk stimulates oil gland which leads to acne. Subsequently, I fell in love with organic non-dairy milk and started buying other brands of nut milk, rice milk and soy milk. I will be doing a mini comparison on them and recommend the one I felt is best.

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Let’s compare the key nutrients in milk to those in popular milk alternatives. Looking at some key health benefits they have to offer.

Calcium

Milk is best known for being an excellent source of calcium, which helps build strong bones and prevent development of bone diseases like osteoporosis. Calcium also plays a role in energy metabolism, blood pressure regulation and muscle contraction. In fact average adults get about 20-30% of the recommended dietary allowance (RDA) for calcium. The good news is that milk alternatives like soy, rice, and almond milk are usually fortified with calcium so they provide the same amount as a glass of milk. Be sure to look at the ingredient list though, since some types of calcium are more easily absorbed by the body – look for calcium carbonate instead of calcium triphosphate.

Other Vitamins and Minerals

Milk is a naturally good source of all kinds of nutrients including potassium, phosphorus, riboflavin, and vitamin B12. It also contains a fair amount of magnesium, thiamin, and zinc. Most milk and milk alternatives have added vitamin D, which aids in calcium absorption, as well as vitamin A.

Protein

Milk is an excellent source of protein. One cup of milk contains more protein than a large egg! Proteins help our body do important things, like build and move muscles, repair damage and build protection. Your body breaks down the protein you eat into building blocks (called amino acids) that it needs to make proteins for specific purposes (like repairing a muscle). Of the common milk alternatives, soy milk is the only one that contains a comparable amount of protein.

Fat and Cholesterol

Whole milk contains saturated fat and cholesterol. Low fat or fat free milk are recommended because they contain minimal amounts. Soy, rice, and almond milks are generally low in total and saturated fat and do not contain cholesterol because they are not derived from animals.

Here are some of the popular non-dairy milk alternatives I found online and thought it would be interesting to read on.

delicious-non-dairy-milk-alternativesMy comparison of milk alternatives;

20140402-080720.jpgDairy Milk Alternative #1: Soy Milk

I am drinking Silk Soy Milk (Unsweetened) which has a smooth and balanced taste. Definitely, a healthier choice as soy milk is made from soybeans. Soymilk is plant based therefore it contains absolutely no cholesterol and saturated fat, making it a great option for people trying to lower those levels. Unlike other plant-based products, soy contains all the essential amino acids and is rich in protein and calcium. Standing at only 80 calories per cup, it is definitely suitable for people who want to keep a lean and slim body. 4/5

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Dairy Milk Alternative #2: Oat Milk

Pure Harvest Oat Milk was the first non-dairy milk I tried and I thought the taste was different as compared to dairy milk. Eventually, my taste buds grew into the taste of Pure Harvest Oat Milk and started to enjoy it for breakfast every day. Just like soy milk, Oat Milk is low in fat and cholesterol free! A glass of oat milk contains 36 percent of the recommended daily allowance, or RDA, of calcium. Oat milk also contains 10 percent of the RDA for vitamin A, which is twice as much as cow’s milk. This is also one of my favourite brand ever! 4/5

NaturGreen Oat Milk was a lighter choice as I could not taste any oats in this brand. The texture isn’t creamy nor thick as compared to Pure Harvest Oat Milk. It pretty much tasted like an Oat Drink instead of milk texture. However, only at 45 calories in per 100ml serving, Natura Oat Milk have an astonishing high calcium at 120mg! Indeed, a nutritional packed drink with low calories. That’s no wonder why they imprinted “Calcium” on the packaging itself! 3.5/5

 

Aussie-Dream-Enriched

Dairy Milk Alternative #3: Rice Milk

Trying out Pure Harvest Aussie Dream Organic Rice Milk, which is not genetically modified has no cholesterol and cane sugar. The taste is bland, but smooth. Rice milk is made from ground rice (usually brown rice), is very low in fat and calories. However, rice milk lacks protein, delivering only 1 gram. It is considered to be one of the less nutritious milk alternatives, because it naturally lacks vitamins A, D, and B12. Rice milk is not suitable for diabetic. Since rice is highly starchy, so is rice milk. One cup of rice milk contains 33 grams of carbohydrates, 3 to 4 times the amount in milk or soy milk. If you have diabetes, rice milk may cause a sudden sugar overload. 3.5/5

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Dairy Milk Alternative #4: Nut Milk

EcoMil Hazelnut Milk tasted creamy enriched with hazelnuts. I like the taste of this nut milk and I thought the calories for nut milk was pretty justifiable, at about 55 calories/100ml taking that nuts considered as one of the highest “good” fat content food. Hazelnut milk is gluten free and cholesterol free. Hazelnuts are also an excellent source of the antioxidant vitamin E which promotes healthy hair and skin, as well as boosting the health of the heart muscles. 3.5/5

*Do note that taste ratings are given based on my own preferences.

Overall, I would conclude that adapting to non-dairy milk alternatives is one of the best choices I have made for my health in 2014. I noticed better skin and stronger bones after consuming them at a daily basis. I would also recommend dairy milk lovers to start adapting to these changes slowly and most importantly to notice how your body reacts after consuming them.

“It is the health that is the real wealth.” – Mahatma Gandhi