Tiger nuts. Sounds interesting, right? Turns out they’re technically called “Cyperus esculentus tubers”, are not actually nuts at all, and are one of the most ancient food sources known to humanity! Tiger nuts are also called chufa (in Spanish), earth nut, yellow nut sedge, groundnut, rush nut, and edible galingale. They were a staple source […]
Tiger nuts. Sounds interesting, right? Turns out they’re technically called “Cyperus esculentus tubers”, are not actually nuts at all, and are one of the most ancient food sources known to humanity!
Tiger nuts are also called chufa (in Spanish), earth nut, yellow nut sedge, groundnut, rush nut, and edible galingale. They were a staple source of nutrition in ancient African & Egyptian civilisations and are still traditional food to this day for many areas of the world including southern Europe, Africa, Madagascar, the Middle East and the Indian Subcontinent.
100g of tiger nuts contain, on average:
A typical serve is around 30g, and provides you with up to 28% of your daily recommended dietary fibre!
They taste sweet, with a hint of coconut, and have a chewy texture. The flour is naturally sweet as well so you can use less sweetener in your cooking – woohoo!
You can eat them straight from the bag if your teeth are pretty strong, and you can get them raw, roasted or dried.
I like to chew them as they are tough to chew on, but have a sweet centre that’s fun to break into and get the coconut flavour from. Plus, they’ll help to curb your appetite pretty quick!
The most common way to use them is a traditional drink called horchata de chufa – or horchata for short. Traditionally you soak, blend, then squeeze the ‘milk’ from the tiger nuts (like you would any nut milk), then add sugar and cinnamon or other spices.
It makes an incredibly refreshing drink when served icy cold! But I think it’s naturally sweet enough, so the first time I made it, I only added half a vanilla bean and it was delicious!!
You can also use the flour as a replacement for most of your baking including breads, muffins, cookies, and cakes, making it an awesome gluten, dairy and nut free option for those with food intolerances or allergies.
I was sent some product to try by the lovely team at Health & Harvest and fell in love with the quality, nutrition and taste of the product. So much so that I decided to stock them, and became the Health & Harvest ambassador!
Not sure how to get the most out of your bag of tiger nuts, or tiger nut flour?
Don’t worry! You’ll be seeing some easy, allergen-friendly recipes popping up on the blog in the coming months for you to try, and believe me, they’ve been taste-tested by the fussiest – my other half who is a fine dining trained chef, and my dog Hope. Both loved them! 🙂 Stay tuned!