TIGERNUTS : THE NUT- FREE NUTS
Tigernuts are actually not nuts but small root vegetables that grow in Northern Africa and the Mediterranean. They are safe for people with nut allergies and are also gluten-free, grain-free, vegan, soy-free and low glycemic.
These tiny tubers are rich in antioxidants and fiber. In addition, they are one of the best natural magnesium sources available: 100 gram serving of tigernuts gives your body 13 to 17% of its recommended daily dose.
Also, they can improve cardiovascular health by lowering bad cholesterol levels and may help keep your blood sugar levels in check.
RICH IN PREBIOTIC FIBER
The form of fiber in tigernuts is known as resistant starch. Resistant starch is a prebiotic fiber that feeds the friendly bacteria in your gut and keeps your digestive system running smoothly.
The fiber also helps control blood sugar levels as it is a type of carbohydrate that doesn’t raise blood sugar.
Note: The high fiber content of tigernuts may initially cause unpleasant gas or bloating so people with digestive issues should increase their portions gradually.
One serving of tiger nuts (30 grams) contains about:
- 120 calories
- 19 grams carbohydrates
- 2 grams protein
- 7 grams fat
- 10 grams fiber
WAYS TO ENJOY TIGERNUTS
Tigernuts are very versatile and can be added to your diet in a variety of ways. They can be eaten raw as a tasty snack or a delicious topping for your breakfast bowl or salad. You can cook them, bake them or roast them.
You can buy them plain raw, in the form of milk (a great dairy substitute for those who are lactose intolerant) or in the form of oil and flour.
In Spain, tigernuts are used to make popular plant milk known as horchata de chufa.
You can find them in health stores worldwide or you can order them online.
BAKING WITH TIGERNUT FLOUR
Tigernut flour is a nutritious gluten-free flour with a unique sweet taste and a slightly gritty texture. It is edible without cooking or baking and is a wonderful alternative for people with certain food allergies. Because of its slightly sweet and nutty flavor, it allows you to cut back on added sugar.
It works really well in combination with other flours and starches such as white rice flour, brown rice flour, coconut flour, almond flour, tapioca flour, potato starch…
RECIPES WITH TIGERNUT FLOUR
Double chocolate cake topped with a thick creamy layer of coconut-chocolate frosting. Perfect for special occasions.
These teff and tigernut flour cookies are made with wholesome ingredients. A delicious and nutritious on-the-go snack. Vegan and gluten-free.
A very simple and easy gluten-free recipe for fluffy vegan banana pancakes made with the combination of white rice flour, buckwheat flour, and tigernut flour.
Gluten-free purple pancakes with tigernut flour. Colored with natural food colorings pitaya and butterfly pea flower powder.All images and text © Nensi & Slaven Beram. Read more about copyright and usage policy here