Horchata- Spanish Local Drink

Whilst I was staying in Valencia, I came across a local drink, it was really hot during my stay and I walked a lot, so finding this chilled, milk-like drink was perfect. At first, I thought it was almond milk, but it has a slightly different and distinctive taste. This was my first, and certainly not my last Horchata!

While Horchata de Chufa was popularized in Spain, it originated in North Africa as far back as 2400 B.C. The Moors brought it to Spain during the Muslim conquest. In Valencia it was given the name of Horchata, before that it was known as Kuunu aya.

Horchata or Orxata (in Valencian) Is a drink made from soaked, ground, and sweetened Tiger nuts it is similar in taste and appearance to various kinds of plant milk beverages. It originated at least as far back as 13th-century Valencia, where it is known as Horchata de Chufa. It is regaining popularity outside of Spain because of its numerous health benefits.  In a recent study it was shown to have high levels of resistant starches it’s also gluten and nut- free. This is a healthy milk substitute ideal for those who are dairy and lactose intolerant or vegan, it can also be used in tea, coffee, cooking, smoothies and anywhere else you would use milk. 

There are other delicious Horchata recipes in Latin America, but they’re made with other nuts and even with rice and some are not vegan. In the USA, Horchata, was the most popular drink of 2019. The coffee giant Starbucks have made a blended drink called the Horchata Frappuccino, made with almond milk, cinnamon dolce syrup and ice topped with whipped cream, caramel, cinnamon and sugar sprinkles. Clearly not as healthy as the original version or vegan!

While they are called Tiger nuts, they aren’t nuts at all, but are actually the tubers of a type of grass-like plants. With a flavour reminiscent of both coconut and almond, they earn their name from a tiger-striped exterior. They can be eaten freshly dug out of the ground, or roasted, boiled, or juiced. One of the hottest superfoods on the market, Tiger nuts are naturally sweet and are prebiotic which means they help your body to be able to more easily grow helpful probiotic bacteria also they are high in antioxidants, vitamins C and E and minerals such as iron, potassium, and magnesium. Tiger nuts were a vital component of our ancestors diet, the tiny tubers are high in fibre and low in calories and fat. So, as well as making a very tasty drink particularly chilled with ice on hot days, Tiger nuts have numerous health benefits so it’s really good for you too!

The traditional recipes are made with a lot of refined white sugar. So, I have found a healthy but delicious version for you to try instead. I have seen recipes that add other flavours, but personally I prefer the plain version. You can buy plain raw Tiger nuts from most Whole Foods and online retailers.

Horchata- Ingredients:

200g organic tiger nuts, 500ml filtered water, a cinnamon stick, lemon peel, any natural sweetener of your choice like 1 tsp honey or 4 Medjool Dates, optional grated cinnamon.

To make

Soak the Tiger nuts in water for at least 4-6 hours or overnight. Drain the Tiger nuts and blend them with 2 cups of water. (500 ml) Place the mixture in a glass jar, add a cinnamon stick and the peel of a lemon. Let the mixture stand in the fridge for at least 2 hours. Strain the Horchata using a cheesecloth over a large bowl and squeeze until all the liquid has drained. Blend it with the dates or your favourite natural sweetener. 

The Horchata favour will improve and develop if chilled in the fridge for a while. I like to add some ground cinnamon on top when ready to drink.

Keep in the fridge, it should store for 2 days. There is a lot of sediment that settles at the bottom, do not discard as this contains all the flavour and nutrients. Just shake up to mix the sediment back into the milk.

NB- I have tried a version with Almond milk, although it’s not traditional Horchata recipe by any means, it still has a Spanish flavour. You can use the recipe in the same way by making the milk with almonds instead of Tiger nuts.

Make Your Own Retreat

When I started to plan my travel, I decided I would love to go on a retreat. However, the cost for a weeks retreat was going to be similar to a month’s travel. As my limited budget did not stretch that far, I decided to make my own retreat. You could do this at home, but been close to the sea or countryside and in a warmer climate does tend to encourage a heathier lifestyle.

I was renting a small apartment for a month; which had a well-equipped kitchen and was close to supermarkets and a weekly organic market. There was a small courtyard perfect for yoga, a public swimming pool that I could use, as well as walking routes and countryside nearby. I had downloaded exercises and recipes onto my tablet in preparation. So, it was good to go! I think the main advantage of going on a Retreat is that these are strictly timetabled, so the planning has been done for you. Therefore, making sure that you get a good balance of exercise and relaxation. So, the DIY version needs to be approached in the same way.

Been away from home is a good opportunity to try new things and not get into old habits. (Which may not be too good for your health) I have during my travels talked to people who have attended retreats and meet people who hold retreats, who very kindly told me what was involved. Retreats vary from full on bootcamps, for the very fit, to gentle Yoga and meditation-based retreats. I spoke to a lovely lady who had to spend 5 hours sat on a stone floor mediating during a retreat in Ibiza. After this she felt worse that she did before she arrived. I think that it is important to make sure that you know what you are letting yourself in for before you go on a retreat and choose the best option for your personal needs. Always read the reviews.

I had been working long days sat at a computer and was having problems sleeping because of stress.  So, I felt I needed a relaxing regime that would improve my fitness and help me to lose some weight. 

What I planned for myself was the following: My morning started with some light Yoga or stretching, followed by a breakfast based on fruits with some fibre. (No croissants or sugary cereals) After this some more exercise, perhaps a walk and swim, adding a faster pace towards the end of the walk. On returning to my apartment, to relax, some reading then a lunch with lots of salad and vegetables. After this, I often had a drive out to the beach, were I could swim or walk along the beach. Returning for a light evening meal and then some reading before a long soak in the bath with essential oils and some self-massage with natural products.  (If your budget allows going to have a treatment or massage can be great too) I tried not to spend to much time on my computer. One of my friends who runs retreats says that turning off your modem and phones etc from about 9pm can help improve your sleep patterns. I didn’t have a TV in my apartment but I would suggest that you try not to watch TV, which includes Films and Netflix.   

I find mediating very difficult and have tried going to several classes with mixed results. My monkey brain does not turn off easily so mediation  I find difficult. What I have found worked better for me is a walking mediation or I sit and look out at the sea which does help to calm my mind. Calming the mind does have so many benefits including improving sleep patterns.

One of the most important things to remember is to drink lots of water and to reduce teas and coffee and alcohol. If you were on a very strict detox retreat these would be removed fully, however you can feel very unwell when you do this. I swapped my usual tea with herbal teas and had an occasional coffee when meeting up with friends always drinking water at the same time. I made a home-made sangria with more sparking water and fruit than wine which was enjoyable and a small amount of red wine can have benefits to your health.

After my DIY retreat, I did sleep better than I had for months as well as losing some weight and getting a bit fitter. I didn’t actually miss watching TV or spending hours on a computer. So, I would recommend doing this yourself or even getting a few friends involved if you prefer company.