Food & Recipes

How to Turn Sweet Tiger Nuts Into a Superfood Dairy Alternative

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You may have noticed a new superfood called tiger nuts popping up on health blogs and lining the shelves of organic grocery stores lately. However, the impressive name doesn’t really tell you much of anything about them. What exactly are tiger nuts anyway?

Technically, tiger nuts have nothing to do with nuts (or tigers) — they’re actually tubers like potatoes that grow beneath the ground. They can be consumed several ways, including raw, ground into flour, or made into a milk. In fact, they’re a perfect nut-free dairy alternative! The founders of Tiger Nuts USA, Jim and Jack, claim to be one of the first commercial imports of the product and described the taste on their website as a “cross between coconut and an almond.”

As a dairy alternative, the main thing that sets tiger nuts apart from regular milk, coconut milk, and nut-based milks is its high volume of prebiotic fiber, according to the Journal of Agricultural and Food Chemistry. That’s the fiber that helps with balancing the good bacteria in our tummies to keep our gut health in check. Keep reading to learn how to make your own tiger nut milk below. 

How to Make Tiger Nut Milk

You’ll need two cups of raw tiger nuts ($13.99, Amazon), four cups of water, a pinch of salt, and any flavoring you might like to add. A drop of vanilla, a sprinkling of cinnamon, or a spoonful of honey can add a whole new depth to its taste. You might also need more water while pureeing, so keep that handy. 

Soak your tiger nuts in water and place them in the fridge to keep them from fermenting. You’ll need to let them sit and soak for at least a day, if not two, in order to make sure they’re soft enough to puree. When they’re ready, drain and rinse them off well. Place them in a blender with about two cups of water, salt, and your flavor of choice. Blend on high until smooth, then use a fine mesh strainer or cheesecloth to extract the milk. Repeat this process two to three times, then refrigerate the milk. 

The milk will only last in your fridge for about three days, so don’t forget about it in there! Don’t throw away the pulp once you’re done, either: You can use that in smoothies or eat on its own as a snack.

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