Superfood spotlight: what are tiger nuts and how to eat them

By MiNDFOOD

Homemade tiger nuts flour and milk
Homemade tiger nuts flour and milk, selective focus
A small cousin of the sweet potato and a staple ingredient in Spain's creamy milk horchata drink, tiger nuts have enjoyed a rise in popularity in recent years due to their incredible health benefits.

Roughly the size of a chickpea and with a wrinkly exterior, tiger nuts, also known as ‘chufa’, are not actually nuts but tubers that come from a yellow nutsedge plant.

They taste similar to almonds and pecans but with a chewy texture. The cultivation of tiger nuts for food and medicine can be traced back as far as the Stone Age in Egypt.

They are considered a superfood by many due to their high levels of antioxidants, vitamins C and E, iron, magnesium, phosphorus, zinc and potassium,

You can eat them raw, roasted or even boiled, and added to a healthy breakfast granola or even chocolate brownies. You can find them in various health stores, along with tiger nut flour, oil and milk.

5 benefits of tiger nuts

1. Lower blood sugar. Due to their high levels of fibre and arginine, they may lower blood sugar levels.

2. Support heart health. The healthy fats in tiger nuts may improve heart health by improving blood circulation.

3. Boost immunity. Some studies have linked tiger nuts to a stronger immune system.

4. Improve libido. In some parts of the world, they have been used as a natural aphrodisiac.

5. Help digestion. Tiger nuts have been shown to improve digestion and break down foods in the gut.

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