I’m feeling like a trailblazer in the blogging world right now by highlighting tigernuts. A few weeks ago, I shared grain free tigernut pancakes, and this week I’m sharing tigernut milk (okay, stop laughing at the name…) There are pros and cons to paving the way with tigernut recipes.
Pros: I have the thrill of applauding the benefits of this ingredient before everyone else jumps on the bandwagon. Cons: I may get sick of tigernuts soon, after all the recipe experimentation over the past week.
Recap of tigernut benefits
- Tigernuts are non-allergenic, with no reported allergies in two million years… that’s a pretty good track record!
- When it comes to paleo-friendly foods, tigernuts take the (grain free and dairy free) cake. Research from Oxford showed that tigernuts fueled up to 80% of paleolithic man’s diet.
- Tigernuts are the highest source of resistant starch, an elusive type of fiber that is feeds for the good bacteria in the digestive tract.
- Tigernuts are concentrated nuggets of nutrition and include a balance of protein, fats and carbs. Interestingly, the fat profile is very similar to olive oil, which has been heavily studied for its heart-health benefits. (Read more about these benefits in this post)
Tired of almond milk? Try Tigernut Milk!
While I believe raw milk boasts unique health benefits, dairy isn’t tolerated by everyone. Many people reach for nut or seed milks as an alternative to dairy milk.
I do not recommend the nut/seed milks available in cartons at the store. These contain a slew of problematic ingredients including:
- inflammatory carrageenan
- synthetic vitamins
- “natural flavors” – a euphemism for “this could be anything”
Instead, I recommend making homemade nut or seed milks, so you can control the ingredients.
Tigernut milk is a creamy beverage with the sweet, toasty flavor of tigernuts. It’s delicious chilled, but you can also use it in your tea or coffee. I also recommend using it in smoothies to enjoy the flavor.
- 1 cup tigernuts, 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 sweetener, optional
- Pinch of unrefined salt
- A nut milk bag, available here
- A high powered blender (I use a Ninja blender)
- Place the tigernuts and the water in a bowl, cover with a cloth, and place at room temperature for 24 - 48 hours. The tigernuts will soften and become more crunchy.
- Pour the soaking water (which will lend a bit more flavor to the finished beverage) and the soaked tigernuts in a blender. Blend on high speed for about a minute, until the mixture looks creamy with small bits of tigernut pulp.Add the vanilla, cinnamon, salt and sweetener if using.
- Strain the milk through the nutmilk bag into a container. Squeeze as much liquid as possible from the tigernut pulp.
- Don't toss the nutrient-rich tigernut pulp! It it full of the beneficial resistant starch. Reserve the pulp for the suggestions below.
- Chill the tigernut milk before serving. It lasts a few days in the fridge.
Save the tigernut milk pulp!
If you’ve made nut or seed milk before, you know you get two components from the process: the milk and the pulp. The cardinal rule of making your own nut milk? Don’t toss the nutrient-dense pulp!
You’ll find that the tigernut pulp taste a bit bland and dry, since much of the flavor has been squeezed out of it. But it’s still a rich source of resistant starch. Store the leftover pulp in an airtight container in the fridge.
Here are some ways you can repurpose the pulp:
- Make a topping for yogurt, custard or porridge by blending the pulp with a bit of cinnamon and shredded coconut.
- I haven’t tried it, but you could probably use the tigernut pulp in recipes calling for almond pulp. I’m thinking about these raw almond pulp cookies!
- Add a big spoonful of the pulp to your smoothie for a nutrient boost.
- Make energy balls by blending the pulp with some dates or other dried fruit and nuts/seeds of choice. Roll into truffle-sized balls and store in the fridge.
Have you tried tigernuts yet? Do you make homemade nut milk?
How do I preserve the milk?
Is there any preservatives for tigernut milk that will make it last at least for a week or plus
Can I use the flour to make milk? I don’t have the actual nuts on hand. Thx!
i would think not, the flour is what is left after the milk has been made
How do I preserve the milk please?
It lasts in the fridge for a couple of days.
okay thank but pls do really need to add milk to it
What is the calorific content of 100g of tiger UT made the way you suggest?
please is there any other ways to preserve my tigernut milk to make it last longer than one month
Lilian, please how do you preserve it for one month…. I really need your response please
freeze it – one way is to freeze it in ice cube trays – then you can use it for iced coffee or add to smoothies etc
is the milk good for children below three.?
Barbara Kim Thigpen of Real Provision
Yes, it is; as long as any added emulsifiers, spices, & sweeteners are. There are sweeteners available which don’t even cause blood sugar spikes. Tiger nut milk, made at home, is excellent for very young children. Too much fiber, as in tiger nut flour, might be a little too much roughage, or at least isn’t smooth. The peeled / blanched tiger nuts might be better, in this regard, for having a less fibrous pulp. Regular tiger nut flour is pretty good for baking, especially mixed with teff. However, tiger nut flour is a bit fibrous for my taste & I don’t want to try making candy with it. Some processors offer a very finely ground flour, which I have not yet tried. They say their expensive grinding equipment can achieve a smooth product. Although rather expensive; tiger nut milk powder or liquid concentrates are also available. Some tiger nuts sourced are from Africa, many are from Spain, & at least one grower is in the USA. Beware cheaper products which are meant to be used as bait for carp fishing. Those might not be as quality controlled.
Hello, I have been making tigernuts for a while now and store them in the freezer afterwards. Noticed with increased frequency that the milk congeals after a few hours and I’m stuck as to the cause.
I usually prepare with dates, cocunuts and ginger. Has anyone else had this experience? What have I been doing wrong?
I have the same experience too. The milk congealed few hours later even in the fridge. What am I not doing right?
And it develops a slight sour taste too
Its Normal, all u need do is allow it thaw, shake vigorously and u are good to go, its a milk that has some oils in it, hence the way it congeals, but it doesn’t mean its not healthy for drinking.
Coconut milk spoils it faster.
You can sweeten with dates.
Just remove coconut from the equation
and how about it combination with peanut butter? I only blend up my tiger nut with peanut butter, but just after about eight hours, it congeals. Can cinnamon or ginger make a complete preservative effect?
Please how do I preserve this
How can one preserve the milk for at least 3- 7days? I have noticed that the milk congeal after a day.
You can whisk it back to a smooth consistency.