Horchata Matcha Latte

I am currently indulging in a show on my “All 4” iPhone app called Superfoods: The Real Story, where Kate Quilton goes on a global quest to find out which foods are “super” and which foods are not. I love this show. It mixes each food with its history, its heritage and shows what the food looks like in the raw in the place it is grown. Helpfully, it also provides supportive scientific evidence on health claims regarding each super (or not so super) food.

Today the show featured tiger nuts. Interestingly, tiger nuts are not really nuts at all, but root vegetables. And despite that they are new to me, they were actually a subsistence vegetable to our late human ancestors in Africa millions of years ago.

It also turns out that tiger nuts are high in vitamins, minerals, essential fatty acids, and most importantly (as far as the scientists were concerned), soluble fibre. Soluble fibre in our diets is food for the good bacteria colonies in our colon. Research has shown that the healthier your colon’s microbiome, the more efficiently your digestive system will absorb nutrients. And of course, the better you can absorb nutrients, the better your overall health will be,

With this inspiration, I decided to have a play with making tiger nut milk – otherwise known as horchata – for use in my morning matcha latte. The tiger milk was so easy to make and was a delicious replacement to my usual almond milk.  I dare say, I think this is going to become a daily habit. And friends with nut allergies – this one is for you!

To make the Horchata (tiger nut milk):


200g organic tiger nuts

800ml filtered water

1 tsp Cinnamon

1tsp Honey


Soak the tiger nuts in water for at least 4-6 hours or overnight. Drain and rinse in clean water. Place the soaked tiger nuts in blender with 800 mls of filtered water and blend. Using a nut milk bag or a clean tea towel, strain the mixture over a large bowl and squeeze the crushed tiger nuts until all the liquid has drained. Next add the cinnamon and the honey and mix. Store in a glass bottle with air-proof cover in the refrigerator for up to 3 days.

To make the Horchata Matcha Latte, fill a mug with the horchata and pour it into a small saucepan. Gently warm it on the stove at a low temperature. Add ½ teaspoon of matcha green tea. If you have a matcha whisk, give the milk a quick whisk to help dissolve the matcha into the milk; otherwise a small regular whisk will do the job just fine. Once the milk is warm, pour back into your measuring mug and enjoy.

Good morning sunshine!

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