Have you heard of tigernuts? They are actually not a nut but a small root vegetable with many health benefits (see below) and a wonderful whole food ingredient suitable for those with (and without) food allergies. Tigernuts have been around for a very long time and were used in traditional medicine and as a food source in early civilisations. They are naturally gluten free, dairy free, grain free, soy free and nut free and have a delicious and unique flavour. Their flavour and texture remind me of a nutty, sweet and chewy almond.
Tigernuts are a great nut free alternative in recipes and can even be purchased as flour for nut free Paleo and grain free baking too.
Here’s how to make a simple dairy free and nut free tigernut mylk below.
- Tigernuts are extremely high in fibre and rich in resistant starch. Resistant starch is a prebiotic (basically food for probiotics), making them excellent for gut health and digestion. Prebiotics stimulate the growth of healthy bacteria in the intestines and are essential for a healthy digestive system and overall health.
- Resistant starch also helps improve insulin sensitivity and is beneficial for balancing blood sugar levels.
- Tigernuts also contain a source of good fat with their lipid profile offering similar benefits to olive oil.
- They are also rich in vitamins C and E as well as minerals calcium, iron, magnesium, zinc, potassium and phosphorus.
Tigernut Mylk (Nut Free)
- 1 cup (170g) tigernuts*
- 3 cups (750ml) water
- Pinch sea salt Optional
- Pinch vanilla bean powder (or good quality vanilla extract) Optional
- Pinch spice - cinnamon, cardamon, nutmeg Optional
- In a small bowl cover the tigernuts with a generous amount of water and soak in the refrigerator for 24 hours.
- Drain tigernuts and discard soaking water. Rinse with fresh water.
- Combine tigernuts and 3 cups of fresh filtered water (plus optional flavour boosters) in a blender or food processor and blend at high speed for 2 - 3 minutes.
- Using a fine strainer, nut milk bag, clean chux or cheese cloth strain the milk into a bowl or jug. Make sure you squeeze out all of the milk through the bag. Discard pulp.
- Store in an air-tight glass container in refrigerator.
- Use more or less water depending on how creamy or thin you like your milk.
- Enjoy chilled as a yummy beverage, served with muesli/ cereal, use in cooking and baking or use in smoothies.
- You can purchase tigernuts online or from health food stores.