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.

Nourish 101:

  • 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)

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.
Keyword Corn Free, Dairy Free, Egg Free, Fructose Free, Gluten Free, Grain Free, Nut Free, Paleo, Peanut Free, Preservative Free, Processed Sugar Free, Soy Free, Vegan, Vegetarian, Yeast Free
soaking time 1 day
Servings 750 mL

Ingredients

  • 1 cup (170g) tigernuts*
  • 3 cups (750ml) water
  • Pinch pink salt Optional
  • Pinch vanilla powder Optional
  • Pinch spice - cinnamon, cardamon, nutmeg Optional

Instructions

  • 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.

Notes

Personalise:
  • Use more or less water depending on how creamy or thin you like your milk.
Serving Suggestions:
  • Enjoy chilled as a yummy beverage, served with muesli/ cereal, use in cooking and baking or use in smoothies.
Recipe Tips:
  • You can purchase tigernuts online or from health food stores.
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Casey-Lee Lyons

Live Love Nourish

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