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
- 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!
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?