picture of tiger nut

Tiger nuts are tubers, like sweet potatoes, though much smaller in size. They get their name from the stripes on the tubers’ exterior. Obtained from a plant called yellow nutsedge (cyperus esculentus), these marble-sized tubers are chewy and taste a little like almond and pecan. . While the Egyptians and Nigerians appear to have used them first, the Spanish have been using tiger nuts to make horchata (a creamy drink) since the 18th century.

Where do tiger nuts come from?

Evidence exists for its cultivation in Egypt since the sixth millennium BC, and for several centuries in Southern Europe. In Spain, C. esculentus is cultivated for its edible tubers, called earth almonds or tiger nuts, for the preparation of horchata de chufa, a sweet, milk-like beverage. 

What do tiger nuts taste like?

As far as the actual taste, it’s a bit on the earthy side, with a natural sweetness. Tiger nuts are like a Brazil nut, but the sweetness is a bit like a pecan. So overall, what do tiger nuts taste like? Like a hard fig crossed with a Brazil nut, sweet potato, and pecan.

Is Tiger nut a fruit?

The Tigernut (cyperus sculentus lativum) or ‘Chufa’ as it is known in Spanish, is not actually a nut, but a small tuber. Tigernuts have long been recognized for their health benefits, as they are high in fibre, proteins, and natural sugars. 

Are tiger nuts bad for you?

Although not technically a nut, tiger nuts are an interesting addition to a healthy diet. They’re rich in many nutrients, contribute to good digestion, and may protect against infections and health conditions, such as diabetes and heart disease.

Is nut milk good for babies?

Adding one or two servings a day of fortified almond milk to a well-rounded diet is a safe alternative to cow’s milk in developing early toddlers. Do not give cow’s milk, almond milk, or types of milk to toddlers until their first birthday. Babies younger than this should only have breast milk or infant formula.

Is nut milk good for Pregnant Women?

Tiger Nuts contain plenty of important nutrients that are particularly essential during pregnancy. Pregnant women must consume 5-ounce protein on a daily basis. One ounce of tiger nut contains 2 ounces of protein as per USDA.

How do you prepare tiger nuts to eat?

You can also soften them up if you soak them in water for about 2 hours prior to eating them. Tiger nut milk is extremely healthy and nutritious and you can easily prepare it at home. Just pre-soak your tiger nuts in water overnight and blend them the next day, using 2 cups of water for 1 cup of tiger nuts.

How do you soak tiger nuts?

In a medium bowl, cover 1 cup tiger nuts (we like Organic Gemini) with about 2″ of water. Soak for 24 hours, covered, at room temperature. Drain tiger nuts and add to a blender with 4 cups hot (not boiling) water. Blend on high until almost smooth, 1 to 2 minutes, depending on the blender.

How To Make Tiger Nut Milk


1 cup tiger nuts, available here

4 cups filtered water (this is the water filter I use to remove chlorine and fluoride)

½ tsp. vanilla extract, optional

¼ tsp. cinnamon

1 Tbs. maple syrup, raw honey, or other preferred sweeteners, optional

Pinch of unrefined salt

Materials required

A nut milk bag is available here

A high-powered blender (I use a Ninja blender)


Place the tiger nuts and the water in a bowl, cover with a cloth and place at room temperature for 24 – 48 hours. The tiger nuts will soften and become more crunchy.

Pour the soaking water (which will lend a bit more flavor to the finished beverage) and the soaked tiger nuts into a blender. Blend on high speed for about a minute, until the mixture looks creamy with small bits of tiger nut pulp. Add the vanilla, cinnamon, salt, and sweetener if used.

Strain the milk through the nut milk bag into a container. Squeeze as much liquid as possible from the tiger nut pulp.

Don’t toss the nutrient-rich tiger nut pulp! It is full of beneficial resistant starch. Reserve the pulp for the suggestions below.

Chill the tiger nut milk before serving. It lasts a few days in the fridge

 What are the health benefits of tiger nuts?

High fiber content that keeps your body in shape


Tiger nut milk is a substitute for cow milk.


The tiger nuts are a source of magnesium


Tigernuts provide a good amount of potassium.


An inexhaustible source of vegetable protein


Dietary fiber in tiger nuts can help control diabetes.


What does Tiger Nut give to the body?

Nutritious product with a high energy content (starch, fats, sugars, and proteins), rich in minerals such as phosphorous, potassium, and vitamins E and C: – Phosphorous, together with calcium, constitutes the bulk of the mineral substance of the bones and teeth.

What are the health benefits of tiger nuts and dates?

Rich In Fiber.

A Healthy Substitute For Lactose Intolerance.

Rich In Vitamins E And C.

Good Source Of Magnesium.

Plentiful Arginine.

Protects Against Cardiovascular Disease.

Potassium Booster.

Cures Erectile Dysfunction.

How to use Tiger nut for weight loss

One ounce, or about 50 chickpea-sized pieces of plain, raw tiger nuts, contains 120 calories, 10 grams of fiber, 9 grams of naturally occurring sugars, tons of vitamins and minerals such as magnesium and iron, and 7 grams of fat, most of which is oleic acid, a monounsaturated fat that research shows can help reduce weight.

Do Tiger nuts increase sperm count?

Like walnuts, almonds are rich with arginine, an amino acid that has been shown to increase sperm production. Peanuts meanwhile contain high levels of zinc, which is associated with an increase in sperm count and motility.

Does Tiger Nut boost sperm?

Tiger nut milk extract also increases serum testosterone levels a recent study showed that: “Aqueous extract of tiger nut (AET )has the capability of increasing the weights of the testes and epididymis, sperm count, sperm quality and testosterone level.

Does Tiger Nut boost female fertility?

Extracts of tiger nuts have been found to increase the female reproductive hormones oestrogen. This hormone is responsible for the development and regulation of the female reproductive system and secondary sex characteristics. A study carried out by Agbai E.O and Nwanengwo C. O showed that methanolic extract of Cyperus esculentus significantly increased serum estrogen level as the dose concentration of extract increased. Research has also shown that vitamin E, present in tiger nuts can help trigger normal menstruation and prevent ovulation decline, which is one of the reasons many older women have trouble getting pregnant. It can also be useful for those undergoing fertility treatments, boosting the success rate of pregnancy. Vitamin E plays a very good role in the maintenance of the placenta and also prevents premature rupture of the amniotic sac in pregnancy.

How long can tiger nut milk last?

Tiger nut milk lasts only a couple of days in the fridge (mostly 3-4 days), and sometimes you would want to preserve it for a longer time. In this case, Nigerian people who often make tiger nut milk recommend using the freezer

What is Tigernut drink?

Popularly called tiger nut drink, is known as kunun aya. Tigernut, known as Aya in Hausa, Ofio in Yoruba, Aki Hausa in Igbo, and Hausa’s groundnut in Pidgin is one of the most powerful ancient food sources known to humanity. Ingredients: Tigernut, coconut, dates. If you are a fan of pepper and ginger, you can add them to yours.

What is Tiger nut oil used for?

Tigernut oil was first used by Egyptians 4000 years ago in preference to olive oil. The oil is golden brown in colour and has a rich, nutty taste. Tigernut oil is a fantastic component of beauty products. It has a high oleic acid content and low acidity so is excellent for the skin.

What is Tiger nut flour used for?

Tiger nut flour is used for pastry. Its high content of natural sugars makes the Tigernuts flour the ideal ingredient for preparing incredible desserts. Cookies, cakes, or muffins are converted with the use of Tigernuts flour into food without sugar, fiber, and saturated fats.

What are the side effects of tiger nuts?

People with digestive issues such as IBS or sensitivities to high-fiber foods might experience some gas, bloating, cramping, or diarrhea if they eat too many tiger nuts, says Consalvo. But other than that, there aren’t many drawbacks.



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