Despite its name, earth almond is not a nut but a species in the sedge family. The plant's tubers are called earth almonds or tiger nuts in Swedish, chufa in Spanish, and tiger nuts in English. It is simply a tuber like a potato and is cultivated, among other places, in Spain and West Africa. Chufa is popular in the paleo diet, at least in the USA, but not as much in Sweden yet. In the paleo world, tiger nuts are best known as a source of good soluble fiber; prebiotic fiber that feeds the good bacteria in the gut.
Besides good fiber, earth almonds are rich in antioxidants, vitamins (especially vitamin E), and very rich in minerals (such as potassium and iron). They have a low GI (glycemic index) and do not raise blood sugar. They are said to be a superfood that, among other things, boosts our system, normalizes blood pressure, and keeps the "bad" cholesterol in check. In Chinese medicine, tiger nuts are used to strengthen the liver, stimulate the heart, and support normal sexual function.
They can be eaten as they are but should be soaked (about 6 hours) so they don’t become too hard. They can be ground into flour in a blender and used for baking. You can make pancakes, pie crusts, and more. You can also make “mylk” from them, just like with nuts and seeds. Or you can, for example, make a tasty pesto.
Chufa is perfect for both a gluten-free diet and nut allergy sufferers. Besides being a very nutritious little tuber, they are tasty, with a mild nutty flavor leaning towards sweet, and make a really good mylk.
Cufamylk:
3 dl tiger nuts / chufas / earth almonds
Wash 3 dl of tiger nuts thoroughly, place them in a bowl, cover with cold water, and let them soak for 18-24 hours. Drain and pour them into a powerful blender with about 8 dl of water, blend on high speed for 2 minutes. Then use a nut milk bag (you can find it here) to strain a smooth mylk.
“Horchata” is a sweet drink made from chufa nuts from Valencia, Spain. Horchata is served both chilled and warm, with a little sweetener like stevia, xylitol, raw honey, and a pinch of cinnamon and possibly vanilla. Another interesting addition is lime zest; add some grated lime peel to the glass before pouring the mylk, and the drink gets a new flavor.
Chufa pesto:
1 large basil bunch
2 dl tiger nuts (soaked for 6 hours)
1-2 garlic cloves
2 tbsp extra virgin organic olive oil
sea salt to taste
Blend everything in a powerful blender.
