For anyone looking to boost their iron intake—whether due to dietary restrictions, lifestyle choices, or health needs—this article will show you how to make your own iron-rich oat milk at home. Let’s dive in!
Why Make Iron-Rich Oat Milk at Home?
-
More Nutritious: Oat milk has become a staple for individuals with all kinds of diets! Making it at home puts you in control and lets you make it more nutritious than the mass produced stuff!
-
Low Cost: Making oat milk from scratch, although rather intimidating at first sight, is actually quite easy to make and cost-effective. With just a few ingredients you already have in your pantry and the pulse of a button, you could have iron-rich oat milk for whenever you need it.
-
Cost-Effective Iron-Boost: By using iron-fortification in your daily recipes by cooking with Lucky Iron Fish/ Leaf, you’ll automatically raise the iron content of your food without having the side-effects or the costs associated with extra supplements or pills.
How to Use Iron-Rich Oat Milk?
Iron-rich oat milk has plenty of uses in your kitchen! From baked goods to your morning cereal, the possibilities are endless. However, keep in mind that certain ingredients in recipes such as dairy and caffeine can cause you to absorb less iron. So if iron-absorption is top of mind, consume the iron-rich oat milk on its own or avoid/limit using these ingredients in combination with the iron-boosted oat milk.
Why Does Our Oat Milk Recipe Have Lemon?
Given that we designed this recipe with iron-boosting in mind, we needed to consider the important role of citrus when fortifying drinks with Lucky Iron Fish/ Leaf. In order for this handy cooking tool to release iron off its surface, it does require to boil for 10 minutes while being submerged in slightly acidified liquid. Though citrus in oat milk may sound funny, the good news is, you only need about half a teaspoon so there won’t be any detectable negative taste from it!
Directions:
-
To make the iron water, place 4 cups of water and the lemon juice in a pot. Add the Lucky Iron Fish/Leaf. Bring to a boil and allow it to boil for 10 mins, then remove the Lucky Iron Fish/Leaf. Allow the water to cool completely.
-
In a blender add your iron water, oats, vanilla extract, maple syrup, salt and blend until smooth.
-
Place a mesh strainer over a bowl and pour the contents of the blender. Do not try to push the excess pulp through the strainer. Repeat twice.
-
Place in a container and cool or consume right away. Note, separation may naturally occur as it sits.
And, that’s it!
It is really that easy! Whether you’re looking to boost your iron intake or simply enjoy a creamy and nutritious plant-based milk alternative, this DIY oat milk recipe is a fantastic addition to your kitchen routine.
