TIGER NUTS

To start, tiger nuts are not nuts at all. They are actually edible tubers. About the size of a chickpea, tiger nuts (also known as chufa) can be carefully enjoyed plain, or soaked and blended to make milks and smoothies. Tiger nuts are tough and chewy, and have a slightly sweet nutty flavor.

Here’s the breakdown for about 1 ounce of Tiger Nuts:

• Calories: 103–121
• Fiber: 2–7 grams
• Carbs: 9 grams
• Protein: 1 gram
• Fat: 7–9 grams
• Vitamin E: 278% of the daily value (DV)
• Iron: 13–40% of the DV
• Phosphorus: 9–11% of the DV
• Vitamin C: 2–8% of the DV
• Magnesium: 7% of the DV
• Zinc: 5–7% of the DV
• Potassium: 3–5% of the DV
• Calcium: 1% of the DV

Tiger nuts are also a rich source of antioxidants, but they also contain anti-nutrients like saponins and tanins, which can reduce nutrition absorption in your gut. Roasting or germinating them prior to eating will help reduce their anti-nutrient levels and make it easier for your body to absorb their nutrients.

Tiger nuts can promote healthy digestion because they are high in insoluble fiber. That adds bulk to stools, and helps food move through your body easily. They also contain resistant starch, which can feel the friendly bacteria in your gut.

An easy way to enjoy tiger nuts is in a milk or smoothie. Soak the nuts for an hour or overnight to make them easier to blend.

To make a simple milk, blend 1 cup of soaked Tiger Nuts with 3 cups of water and 3-6 dates. Blend the mixture on a high speed until the nuts are pulverized, then strain through cheesecloth or a nut milk bag for a smooth result.

To make a smoothie, thicken the milk with 1 tablespoon of soaked (five minutes) chia seeds and add back to the blender. Add any combination of vanilla beans, coconut, unsweetened cacao, greens or any mixture of berries for your ideal combination.