Recipe: horchata with no added sugar
Horchata is the quintessential summer drink, but it usually contains large amounts of free sugars. Discover how to make your own healthy version at home with no added sugar.
Horchata is a drink made from tiger nuts, a type of tuber that grows on the roots of the Cyperus esculentus plant. Its origin is Valencian, since in that area there is a great tradition of consuming tiger nuts practically all year round. However, it is especially enjoyed during the summer months, as it is served chilled.
Traditional horchata contains water, tiger nut and considerable amounts of sugar (around 15 grams of sugar per 100 millilitres). According to official WHO recommendations, consumption of free sugars should not account for more than 10% of total calorie intake. Furthermore, it states that when this is reduced to 5%, health benefits are observed. Therefore, it is healthier to choose horchatas with no added sugars (or sweeteners). Unfortunately, there are not many horchata options on the market that meet those conditions. The good news is that making it at home is very easy and inexpensive. Here's how:
Healthy horchata recipe
Dried tiger nuts can be purchased in organic shops or herbalists, as well as in some supermarkets or shops that sell grains in bulk.
Optionally, you can add a dash of ground cinnamon and/or lemon zest when grinding the tiger nuts, to add extra aroma and flavour. If you prefer a sweeter option, add 1 or 2 pitted dates.
This vegetable drink is perfect for pretty much everyone. It is suitable for people who follow vegetarian or vegan diets, and it is naturally gluten- and lactose-free.
¿Y su composición nutricional?
La horchata aporta hidratos de carbono (los cuales proporcionan energía), fibra, ácidos grasos monoinsaturados (ácido oleico), vitamina E y minerales como el fósforo, el magnesio y el potasio. Por todo ello, es una opción perfecta para el verano.
Finalmente, recordemos que beber agua es la mejor manera de mantener una buena hidratación. En cambio, las bebidas azucaradas (refrescos, zumos, etc.) y alcohólicas no aportan beneficios para la salud y es aconsejable limitarlas al máximo. Esta receta de horchata casera sin azúcar añadido es una bebida saludable, ligera y refrescante ideal para tomar en cualquier momento del día.
