Despite its name, tiger nut is not a nut but a species in the sedge family. The plant's root tubers are called jordmandel or tiger nut in Swedish, chufa in Spanish, and tiger nuts in English. It is simply a root tuber like potato and is grown in Spain and West Africa, among other places. Chufa is popular in the paleo diet, at least in the USA, not so big 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, tiger nuts 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 don't raise blood sugar levels. They are said to be a superfood that boosts our system, normalizes blood pressure, and keeps "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 make a delicious pesto. Chufa is perfect for both a gluten-free diet and for those with nut allergies. Besides being a very nutritious little tuber, they are delicious, with a mild nutty flavor that leans toward the sweet side and makes a really good mylk.
Tiger Nut Milk:
3 dl tiger nuts / chufa / tiger nut
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 at high speed for 2 minutes. Then use a milk bag to get a fine mylk.
"Horchata" is a sweet drink made from chufa nuts from Valencia in Spain. Horchata is served both chilled and warm, with a little sweetener such as 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
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.
