Why Tiger Nuts are the Next Big Superfood

Have you ever heard of tiger nuts? Despite their name, these small, wrinkled tubers aren’t nuts at all but rather nutrient-dense root vegetables that have been consumed for thousands of years. Rich in fiber, healthy fats, and various micronutrients, tiger nuts offer impressive health benefits that make them worthy of a spot in your pantry.

Today, we’ll explore the remarkable health benefits of tiger nuts, discover their versatility in the kitchen, and share some delicious recipes that will help you incorporate this superfood into your daily diet.

Whether you’re dealing with digestive issues, looking to support heart health, or simply seeking nutritious additions to your meals, tiger nuts might be exactly what you’ve been searching for.

 

What Are Tiger Nuts?

Tiger nuts (Cyperus esculentus), also known as chufa nuts, yellow nutsedge, or earth almonds, are small tubers from the sedge plant family. Despite their misleading name, they’re not actually nuts but rather small tubers that grow beneath the ground. They have a slightly sweet, nutty flavor with a chewy texture that’s somewhat reminiscent of coconut.

These humble tubers have a rich history dating back to ancient Egypt, where they were so valued they were even found in pharaohs’ tombs. In Spain, tiger nuts are the primary ingredient in horchata de chufa, a creamy, refreshing beverage that has been popular for centuries.

Nutritional Profile of Tiger Nuts

Let’s take a look at their impressive nutritional profile:

Per 1 ounce (28g) serving of tiger nuts:

• Calories: 120-150
•  Protein: 2-3g
• Fat: 7-9g (mostly unsaturated)
• Fiber: 6-10g
• Carbohydrates: 12-15g
• Vitamin E: 10% of Daily Value
• Magnesium: 7% of Daily Value
• Iron: 6% of Daily Value
• Potassium: 5% of Daily Value

Tiger nuts are also rich in phosphorus, zinc, and vitamins C and B6. They contain resistant starch, which acts as a prebiotic, feeding the beneficial bacteria in your gut.

Health Benefits of Tiger Nuts

Digestive Health Champion

Tiger nuts are exceptionally high in dietary fiber, containing more fiber than many traditional nuts and seeds. This high fiber content of tiger nuts helps promote regular bowel movements and prevents constipation. The insoluble fiber adds bulk to stool while the soluble fiber forms a gel-like substance that feeds beneficial gut bacteria.

Regular consumption of tiger nuts may help alleviate symptoms of irritable bowel syndrome (IBS) and other digestive disorders due to their ability to support a healthy gut environment.

Heart Health Supporter

The health benefits of tiger nuts extend to cardiovascular wellbeing in multiple ways. Tiger nuts contain heart-healthy monounsaturated fats, similar to those found in olive oil and avocados. These fats help reduce bad LDL cholesterol levels while maintaining or increasing good HDL cholesterol.

The high arginine content in tiger nuts is particularly beneficial for heart health. Arginine is an amino acid that helps produce nitric oxide, which relaxes blood vessels and improves blood flow, potentially helping to lower blood pressure.

Blood Sugar Regulation

For those concerned about blood sugar management, the health benefits of tiger nuts are particularly noteworthy. The fiber and resistant starch in tiger nuts slow down the absorption of sugar in the bloodstream, preventing rapid spikes and crashes in blood glucose levels.

Research suggests that tiger nut extract may help improve insulin sensitivity, making them a potentially beneficial food for people with or at risk for type 2 diabetes.

The low glycemic index of tiger nuts makes them an excellent snack option for maintaining steady energy levels throughout the day without the blood sugar rollercoaster that comes with consuming more refined carbohydrates.

Immune System Boost

Tiger nuts are rich in antioxidants, including vitamin E and oleic acid, which help fight free radicals and reduce oxidative stress in the body. The zinc and vitamin C content support immune function, helping your body defend against infections and illnesses.

Regular consumption of tiger nuts may help reduce inflammation throughout the body due to their antioxidant content and beneficial fatty acid profile, potentially alleviating symptoms of inflammatory conditions.

Weight Management Aid

Despite being calorie-dense, the health benefits of tiger nuts can extend to weight management. Their high fiber content promotes feelings of fullness, potentially reducing overall calorie intake by curbing appetite.

The resistant starch in tiger nuts may help boost metabolism and increase fat oxidation, making it easier for the body to burn fat for energy rather than storing it. Unlike many processed snacks, tiger nuts provide sustained energy without causing blood sugar spikes that can lead to increased hunger and overeating.

Delicious Tiger Nut Recipes

Homemade Tiger Nut Milk

Tiger nut milk is a dairy-free alternative that’s creamy, slightly sweet, and packed with nutrients.

Equipment Needed:

• Blender
• Fine mesh strainer or nut milk bag
• Large bowl
• Airtight container for storage
• Measuring cups

Ingredients:

• 1 cup tiger nuts 4 cups filtered water (plus extra for soaking)
• 1 teaspoon vanilla extract (optional)
• 1-2 dates for sweetness (optional)
• Pinch of sea salt

Preparation Instructions:

Soaking

Rinse the tiger nuts thoroughly under cold water. Place in a bowl and cover with water, allowing at least 2 inches of water above the nuts. Soak for 24-48 hours in the refrigerator, changing the water every 12 hours.

Making the Milk

Drain and rinse the soaked tiger nuts. Add the tiger nuts to a high-speed blender with 4 cups of fresh filtered water. Add vanilla, dates, and sea salt if using. Blend everything using high speed for 2 to 3 minutes until completely smooth.

Strain the mixture through a fine mesh strainer or nut milk bag into a large bowl, squeezing to extract as much liquid as possible. Refrigerate after transferring to an airtight container.

Tips for Success:

• The longer you soak the tiger nuts, the creamier your milk will be.
• Tiger nut milk keeps in the refrigerator for 3-4 days.
• Shake well before using as natural separation will occur.
• The remaining pulp can be dried and used in baking or added to smoothies for extra fiber.
• If your milk is too thick, adjust with additional water to reach desired consistency.

Tiger Nut Energy Balls

These no-bake energy balls make perfect on-the-go snacks packed with the health benefits of tiger nuts.

Equipment Needed:

• Food processor
• Mixing bowl
• Measuring cups and spoons
• Parchment paper
• Airtight container for storage

Ingredients:

• 1 cup tiger nut flour (ground tiger nuts)
• ½ cup dates
• Pitted ¼ cup almond butter
• 2 tablespoons coconut oil
• Melted 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• 1 teaspoon cinnamon
• ¼ teaspoon sea salt
• ¼ cup unsweetened shredded coconut (for rolling)

Preparation Instructions:

• In a food processor, blend the dates until a paste forms.
• Add tiger nut flour, almond butter, coconut oil, chia seeds, honey, cinnamon, and salt to the food processor.
• Process until the ingredients combines and take on the consistency of dough.
• Using your hands, form tablespoon pieces of the mixture into balls.
• Coat each ball by rolling it in crushed coconut.
• To set, place on parchment paper and chill for at least an hour.

Tips for Success:

• Add a bit extra almond butter or coconut oil if the mixture is too dry.
• Increase the amount of tiger nut flour if it’s too wet.
• You may freeze it for up to three months or keep it in the fridge for up to two weeks in an airtight container.
• Let the energy balls come to room temperature for about 5 minutes before eating if taken from the freezer.

Tiger Nut Crusted Baked Salmon

This savory dish incorporates the health benefits of tiger nuts into a protein-rich main course.

Equipment Needed:

• Baking sheet
• Parchment paper
• Food processor
• Mixing bowl Measuring cups and spoons
• Pastry brush

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 1 cup tiger nuts, soaked for 6 hours and drained 2 tablespoons olive oil
• 2 teaspoons lemon zest
• 2 tablespoons fresh herbs (dill, thyme or parsley)
• 1 clove of garlic, season with salt and pepper.
• Slices of lemon for serving

Preparation Instructions:

• Put parchment paper around the baking pan and preheat the oven to 400°F (200°C).
• In a food processor, combine tiger nuts, olive oil, lemon zest, herbs, garlic, salt, and pepper.
• Blend until you have a coarse, crumbly mixture that sticks together when pressed.
• After using paper towels to pat dry, arrange the salmon fillets skin-side down on the baking sheet that has been prepared.
• Spread a thick layer of the tiger nut mixture over the top of each salmon fillet, pressing gently to adhere.
• Bake for 12-15 minutes, or until the salmon is cooked through and the crust is golden brown.
• Serve immediately with lemon wedges.

Tips for Success:

• Make sure your tiger nuts are well-soaked to achieve the right texture for the crust.
• For a crispier crust, you can drizzle a little olive oil over the top before baking.
• Check the salmon early to avoid overcooking – it should flake easily with a fork when done.
• This crust also works well with other types of fish, chicken, or even roasted vegetables.

FAQs

Are tiger nuts actually nuts and are they safe for people with nut allergies?

Tiger nuts are not true nuts but are tubers (root vegetables) that grow underground. They belong to the Cyperaceae plant family, which is entirely different from tree nuts. This means tiger nuts are generally safe for people with tree nut allergies.

However, as with any food, individual reactions can vary, so it’s always wise to consult with a healthcare provider before trying tiger nuts if you have severe food allergies.

How can I incorporate tiger nuts into my daily diet?

There are many ways to enjoy the health benefits of tiger nuts daily. You can eat them raw as a snack, make tiger nut milk or flour, add them to smoothies, oatmeal, or yogurt, use tiger nut flour in baking, sprinkle chopped tiger nuts over salads, or use them as a crunchy topping for roasted vegetables.

Tiger nut oil can also be used as a cooking oil or salad dressing base.

Where can I buy tiger nuts and how should I store them?

Tiger nuts are available in many health food stores, specialty grocery stores, and online retailers. They’re sold raw, roasted, as flour, or as milk. Store raw tiger nuts in an airtight container in a cool, dry place for up to 6 months, or in the refrigerator for up to a year.

Tiger nut flour should be kept in an airtight container in the refrigerator and used within 3 months for optimal freshness.

Can tiger nuts help with specific health conditions?

While more research is needed, preliminary studies suggest that the health benefits of tiger nuts may be helpful for various conditions including high cholesterol, digestive disorders, diabetes, and heart disease due to their fiber content, healthy fats, and micronutrients.

They also have traditional uses for issues like erectile dysfunction, but clinical evidence for these applications is limited

Are there any side effects or precautions when eating tiger nuts?

Most people can consume tiger nuts without adverse effects, but due to their high fiber content, eating large amounts initially may cause digestive discomfort like bloating or gas. It is advisable to bring them into your diet gradually.

Those taking medications for blood pressure or blood sugar should monitor their levels when adding tiger nuts to their diet, as they may enhance the effects of these medications.

Conclusion…

Tiger nuts are truly a nutritional powerhouse, offering numerous health benefits while also providing a versatile ingredient for various culinary applications. The health benefits of tiger nuts range from supporting digestive and heart health to helping regulate blood sugar and boost immune function.

Their pleasant nutty flavor and adaptability in recipes make them easy to incorporate into your daily routine, whether as a simple snack or an ingredient in more complex dishes. As with any food, the key to reaping the health benefits of tiger nuts lies in moderation and balance. Adding them to an already varied and nutritious diet can help enhance your overall health and wellbeing.

So next time you’re looking for a nutritious addition to your diet, consider reaching for tiger nuts – your body, particularly your digestive system, might thank you for it. With their rich history and impressive nutritional profile, tiger nuts deserve their growing reputation as a true superfood.