Tiger nuts – the underestimated nutrient bomb
What is a tiger nut? In Spain, tiger nuts in the form of a plant-based drink are already very popular, whereas they are not at all widespread in other European countries. Read this article to find out about the benefits of tiger nuts, how they can be used and how best to store them.
The key points
- High fibre content for good digestion.
- Predominantly unsaturated fatty acids for a lower cholesterol level.
- Many beneficial micronutrients, e.g. vitamin E, potassium, calcium, magnesium and iron.
- Store tiger nuts in a cool, dry and dark place.
- Soaked or dried tiger nuts are good for snacking on between meals.
- Tiger nuts can be used as a topping on porridge, smoothies, yoghurt and muesli, salads or soups, and can also serve as a substitute for nuts or flour.
What are tiger nuts?
Tiger nuts are also known as ‘earth almonds’, a name that can cause some confusion. Despite this pseudonym, tiger nuts are not almonds or relatives of almonds.
Instead, this is the name given to the hazelnut-sized tubers of yellow nutsedge. Wondering where the alternative name comes from?The nutty-sweet flavour of tiger nut tubers is reminiscent of almonds.
Even in ancient times, they were often used as a healing and restorative agent. The following section explains the specific health benefits of tiger nuts based on the nutrients they contain.
The nutrients in tiger nuts
The nutritional values of tiger nuts vary greatly depending on the producer. We have therefore used average values in the following text.
Tiger nuts are particularly popular because of their high fibre content. This has a positive effect on digestion and also has a satiating effect. 100 g of tiger nuts contain approx. 15 g of fibre.
In addition, around a quarter (24 g/100 g) of the tiger nut consists of fat, of which unsaturated fatty acids make up the majority. The fatty acid composition is comparable to that of olive oil. Tiger nuts can therefore lower cholesterol levels and have a positive effect on the cardiovascular system.
The largest component of tiger nuts is carbohydrates (45 g/100 g), of which around 17 g is sugar. This makes the tubers a fast-acting source of energy.
Compared to almonds, the protein content of tiger nuts is rather low (5 g/100 g).
In total, tiger nuts provide around 460 calories (kcal) per 100 g.
Tiger nuts also contain many beneficial micronutrients. These include, for example, vitamin E, potassium, calcium, magnesium, phosphorus, iron and zinc.
How can you use and prepare tiger nuts?
Fresh tiger nuts are too hard to eat raw.
If you soak tiger nuts in water for about 24 hours, they make a delicious snack. It is important that you change the water regularly and keep the tiger nuts in the fridge while they are soaking.
Tiger nuts are most commonly bought dried or as processed products such as flour, flakes, oil and puree.
Dried tiger nuts can act as a snack between meals.
Tiger nut flour is a good substitute for wheat or spelt flour in breads or cakes as it contains no gluten. It is therefore a suitable alternative for allergy sufferers.
Allergy sufferers can also replace other types of nuts with tiger nuts without losing the nutty flavour of the dish.
The tubers can be used universally as a topping on porridge, smoothies, yoghurt and muesli, as well as on salads or soups.
The edible oil from tiger nuts contains a high proportion of monounsaturated fatty acids – similar to olive oil.
Nougat creams or puree made from tiger nuts are particularly delicious as a spread or as a topping on your favourite breakfast.
In Spain, tiger nut milk is known as horchata de chufa and is very popular. It consists of prepared tiger nuts mixed with water. It is traditionally drunk pure or flavoured with spices and fruit essences.
Tiger nut milk can be turned into ice cream.
Shelf life and how to store tiger nuts
Tiger nuts have the longest shelf life when dried. They can be stored in a cool, dry and dark place for up to two years. A storage cupboard in your home is best suited for this.
If you store tiger nuts in the fridge, it is particularly important that the tubers do not get damp. Fresh tiger nuts can be kept in the fridge for several months.
Tiger nuts are often wrapped in foil or plastic when you buy them. This should be removed to prevent moisture from forming.
You can also freeze tiger nuts. Make sure that the tiger nuts are as fresh as possible so that they will keep for as long as possible when frozen.
Freezing intensifies the sweet flavour of the tiger nuts.
Freeze the tiger nuts in an airtight container.
By freezing the tiger nuts in portions, it is possible to only defrost the amount you need.
It is best to defrost tiger nuts overnight in the fridge.
When storing various products made from tiger nuts, always refer to the producer's instructions.
