Tiger Nuts: The Superfood You Didn’t Know You Needed

Whenever I think of tiger nuts, the first thing that comes to mind is the irresistible taste of a chilled glass of Kunu Aya.

Kunu Aya is a traditional Nigerian drink. It is a creamy, slightly sweet beverage that is prepared by blending soaked tiger nuts with water, sweeteners like dates, and optional spices such as ginger or cloves.

The mixture is then strained to produce a smooth, nutrient-rich drink. It is often served chilled.

I also enjoy experimenting with tiger nuts by adding other ingredients like carrots and bananas to create other variations.

This guide provides an overview of what tiger nuts are, how they are used by different regions, stored, substitutes, and answers frequently asked questions about this tuber.

What are Tiger Nuts?

Tiger nuts is scientifically known as Cyperus esculentus. Despite their name, they are not nuts but rather small, wrinkled tubers with a naturally sweet taste.

They are widely consumed as a snack or ingredient in recipes in Africa, Europe, and parts of Asia.

It is best to grown them in warm climates.

They are celebrated for being healthy and their ease of use in many recipes.

They are also known by various names across the world, including Aya in Hausa (Nigeria), Atadwe in Twi (Ghana), Earth Almonds in some English-speaking regions, and Chufa in Spain, where they are used to make the traditional drink Horchata de Chufa.

In the United States, these nuts are most commonly found in their dried form, as tiger nut flour, or as tiger nut milk. These forms are especially popular among people following gluten-free, paleo, or plant-based diets.

How Are They Used?

Tiger nuts can be eaten raw or soaked to soften their texture.

When roasted or toasted, they make a crunchy snack. They can also be blended into tiger nut milk, a dairy-free alternative.

Tiger nut flour is often used in gluten-free baking for cookies, cakes, and breads, and the tubers are ground for use in smoothies and porridges.

Do They Have Any Nutritional Benefits

Tiger nuts are rich in fiber, which supports digestion and helps regulate blood sugar levels.

They are an excellent source of healthy monounsaturated fats, which promote heart health, and contain vitamin E, an antioxidant that supports skin health.

They are also high in iron and magnesium, which help maintain energy levels and bone health.

Their prebiotic properties support gut health by feeding beneficial bacteria, and their dairy-free nature makes them a suitable alternative for lactose-intolerant individuals.

Nutritional Composition of Tiger Nuts (Per 100 g)¹

Can You Grow Tiger Nuts at Home?

Yes, they are easy to grow at home.

To grow them, plant the tubers in well-drained soil in a sunny location. Keep the soil moist but not waterlogged.

The tubers are ready to harvest when the plant’s leaves turn yellow and dry, typically after 90–120 days.

How Do I Store Tiger Nuts?

Fresh ones should be stored in the refrigerator and used within a week.

Dried ones can be kept in an airtight container in a cool, dry place for up to six months.

Tiger nut flour should be stored in a sealed container and refrigerated or frozen to maintain its freshness.

Do Tiger Nuts Expire?

Yes, they can spoil if not stored properly. Fresh ones may go bad if left unrefrigerated, while dried ones lose their flavor and texture when exposed to air or moisture for long periods.

Are Tiger Nuts Kosher?

Yes, they are kosher as long as they are washed thoroughly to remove dirt or pests. Their plant-based origin makes them suitable for kosher dietary practices.

Are Tiger Nuts Spicy?

They are not spicy.

Are Tiger Nuts Low FODMAP?

Yes, are considered low FODMAP when consumed in moderate quantities, making them suitable for people with sensitive digestion or following a low FODMAP diet. However, their high fiber content may cause discomfort if eaten in large amounts.

Can Tiger Nuts Be Eaten Raw?

Yes, they can be eaten raw, but soaking them in water for several hours or overnight softens their texture, making them easier to chew and more enjoyable to eat.

What Can I Use Instead of Tiger Nuts?

If they are unavailable, almonds, hazelnuts, or coconut flakes can provide similar flavor and texture in recipes.

Oats are also a good substitute in smoothies and porridges.

What Dishes Work Well with It?

Tiger nuts can be used in many dishes, including horchata de chufa, Kunu Aya, gluten-free baked goods, and smoothies. They can also be roasted as snacks or ground into porridge for breakfast.

Have you tried the snack, horchata de chufa, or Kunu Aya? Have you considered growing this tuber at home?

References:

1. Qin, X., Yu, L., & Guo, X. (2022). Tiger nut (Cyperus esculentus L.): Nutrition, processing, function, and applications. Journal of Food Science and Technology. ↩︎