Horchata properties

Tiger nuts recipes


What is horchata good for?

Horchata is a refreshing and restorative drink, suitable in any balanced diet. This drink is made from tiger nuts, a tuber rich in starches (40%), fats (30%) and vitamin E.

It has no caffeine  or other stimulants, and it contains no gas (carbonated drinks),

Who is horchata recommended for?

  • It is recommended as a healthy and refreshing drink in the diet of children, pregnant women, the elderly and people with osteoporosis should avoid drinks with gas.
  • This drink, which is also suitable for coeliacs
  • It is recommended for people with great physical wear, for sportsmen or people who require an input of energy and minerals.
  • However, this recipe should be moderate in people with obesity and diabetes, as it is very rich in fat and natural starches from fruit, and added sugar.

* Related information: Mediterranean diet characteristics.


Ingredients for 1 liter of horchata

A glass of horchataA glass of horchata and and a detail of some tiger nuts

  • 250g. dried tiger nuts, we can purchase in local markets or in stores nuts. 200g. sugar
  • 1 liter of cold water
  • Optional: cinnamon, lemon, vanilla.

Preparation of horchata

  • Wash dried tiger nuts repeatedly to remove residual impurities and soil that may contain.
  • Soak the tiger nuts for 2448 hours, changing the water several times.
  • Drain them and place in a bowl for crushing with the blender, food processor, etc..
  • Crush the the tiger nuts in a bowl with 1 liter of cold water.
  • Strain with the help of a Chinese or fine strainer.
  • Mix sugar and cool to 1 º C, because otherwise natural ferments can begin to act altering the flavor.

punto rojoMore information on Mediterranean diet.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

1 May, 2021

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