What are Tiger Nuts? Should you be eating them? Are there any tigers involved?
First things first:
Tiger Nuts are not nuts at all, nor are there any tigers involved in their making. Tiger nuts are actually tubers, like a sweet potato or a carrot, just much smaller.
They have been cultivated for centuries, the earliest record dates back to Neolithic Egypt. They made their way to North Africa and on to Spain where they use these tubers to make Horchata, a creamy milky like sweet beverage since the 18th century.
What do look and taste like:
Tiger Nuts are round and the size of a chickpea, they have wrinkles that look like tiger stripes; hence the name tiger nuts. They come in 3 main varieties: black, brown and yellow.
They taste very nutty and sweet with a great crunch which becomes a more creamy like texture as you chew them. They are very versatile also, you can eat them whole, crushed, peeled, made into some flour or made into a milk.
Are they healthy for me?
Tiger nuts are a powerhouse of nutrition. These tiny chickpea sized tubers are packed with fibre, iron, protein, zinc, calcium, potassium and vitamins C and E, prebiotic fibre and antioxidants.
These little powerhouse orbs may also help improve:
- Digestion – due to their fibre content
- Reduce your blood sugar levels – due to both their high fibre and protein content. This includes a high proportion of the amino acid L-arginine which can increase insulin sensitivity.
- Heart health – they contain heart-healthy fats similar to olive oil, that can improve blood circulation.
How should I add them to my diet?
The ever versatile Tiger Nut can be enjoyed in numerous ways as previously mentioned. Eat them just as they are, roasted, soaked or boiled, as a milk, or ground as a flour. Add them to your muesli, or just as a snack. Going gluten free or Paleo? They are an excellent alternative to wheat flour.
Here are some recipes to try
Paleo Hacks Tiger Nut Coconut Bread by PaleoHacks.
Tiger Nut flour chocolate chips cookies by TheToastedPinenut.
Tiger Nut Horchata from SeriousEats.
Tiger Nut trail mix from AlltheNourishingThings.
OR our favourite recipe from A Calculated Whisk, Tiger Nut Brownies.
Anything else I should know about Tiger Nuts:
Since they are so high in fibre, 28 grams contains about 10 grams of fibre, people with GI sensitivities may not be able to tolerate large amounts of tiger nuts or flour at a time.
Tiger Nuts also contain anti-nutrients, such as phytates, oxalates, saponins and tannins, which can reduce nutrient absorption in your gut. Germinating, activating (soaking) or roasting Tiger Nuts prior to eating reduces their antinutrient levels, and can make it easier for your gut to process and absorb the fabulous nutrients they contain.
