Horchata water, also known as “agua de horchata,” is a refreshing drink that’s perfect for hot days. It’s traditionally made with rice, cinnamon, sugar, vanilla, and milk, and is especially popular in Mexico.
This drink tends to be high in calories, especially when prepared with traditional ingredients. However, you can make a lighter version by replacing sugar with stevia and using skim milk, which can offer some health benefits.
You can also replace the rice with ingredients that are higher in fiber, such as almonds, coconut, or rolled oats, which provide a similar flavor and texture to traditional horchata water.
Health benefits
When prepared in a healthy way and consumed in moderation, horchata water can provide several health benefits, especially as part of a balanced diet.
1. Aids digestion
Rice and cinnamon, two key ingredients in horchata water, have properties that may help improve digestion. Rice is a carbohydrate that’s easy to digest because of its low fiber content, while cinnamon has antibacterial, antispasmodic, and anti-inflammatory effects that can help relieve mild digestive issues such as heartburn or stomach discomfort.
Horchata should not be used as a substitute for medical treatments in cases of diarrhea, gastritis, or other gastrointestinal problems.
2. Source of vitamins and minerals
Rice provides B-complex vitamins, important micronutrients that support metabolism and the proper functioning of the nervous system.
In addition, both rice and milk are sources of minerals such as calcium, magnesium, zinc, and phosphorus, which are essential for maintaining healthy bones and teeth. The exact nutrient content depends on the type of milk used and whether the rice is fortified.
3. Supports muscle growth
Horchata water contains protein and carbohydrates from milk and rice, nutrients that can support muscle growth and recovery when combined with a balanced diet and regular exercise. On its own, this drink does not lead to a significant increase in muscle mass.
How to make healthy horchata water
To make horchata water healthier, replace sugar and evaporated, condensed, or whole milk with better alternatives such as stevia and skim milk or plant-based drinks.
Ingredients:
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1 cup raw white rice
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1 liter water
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½ liter skim milk or plant-based drink
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1 teaspoon cinnamon powder and/or 1 cinnamon stick
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1 teaspoon vanilla extract
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Stevia to taste
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Ice cubes
Directions:
Rinse the raw rice until the water runs completely clear to remove impurities. Boil the water with the cinnamon stick, then remove from heat. Add the rice and let it soak for a few hours or overnight.
Next, blend the soaked rice with the soaking water, milk or plant-based drink, cinnamon powder, vanilla, and stevia to taste. Strain the drink through a fine-mesh strainer if desired, pressing well to extract all the liquid.
Serve with ice cubes and, if desired, sprinkle a little cinnamon powder on top.
Other recipes
You can make other healthy versions of horchata by replacing rice with rolled oats, almonds, or coconut.
1. Oat horchata water
Oats are rich in fiber, which helps regulate bowel movements and increase the feeling of fullness, making this a great option for people who want to lose weight.
Ingredients:
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1 cup rolled oats
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1 liter water
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½ liter skim milk or other plant-based drink
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1 teaspoon cinnamon powder and/or 1 cinnamon stick
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1 teaspoon vanilla extract
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Stevia to taste
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Ice cubes
Directions:
Boil the water with the cinnamon stick, then remove from heat and add the rolled oats. Let soak for a few hours or overnight.
Blend all remaining ingredients and strain through a fine-mesh strainer if desired, pressing well to extract all the liquid. Add ice cubes and, if desired, sprinkle a little cinnamon powder on top before serving.
2. Almond horchata water
Almonds are a source of healthy fats that can help reduce cholesterol levels. They are also rich in calcium, phosphorus, and magnesium, making this drink a good choice for people with osteoporosis.
Ingredients:
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150 g raw or blanched almonds
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1 liter water
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1 teaspoon cinnamon powder and/or 1 cinnamon stick
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1 teaspoon vanilla extract
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Stevia to taste
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Ice cubes
Directions:
Boil the water with the cinnamon stick, then remove from heat and add the almonds. Let soak for a few hours or overnight.
Blend all remaining ingredients and strain through a fine-mesh strainer if desired, pressing well to extract all the liquid. Add ice cubes and, if desired, sprinkle a little cinnamon powder on top before serving.
3. Coconut horchata water
Coconut is a fruit with several properties that help strengthen the immune system and promote heart health.
Ingredients:
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1 peeled mature coconut cut into pieces (including the coconut water)
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1 liter water
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1 teaspoon cinnamon powder
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1 teaspoon vanilla extract
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Stevia to taste
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Ice cubes
Directions:
Peel and chop the coconut, then pour the coconut water into the blender. Add the coconut pieces, regular water, and the remaining ingredients, and blend well. Strain the drink through a fine-mesh strainer, pressing well to extract as much liquid as possible. Re-blend the remaining pulp several times until no more liquid is released.
Add ice cubes and, if desired, sprinkle a little cinnamon powder on top before serving.