Tiger nuts come from Africa and the Mediterranean. Although they look like little peanutsthey grow underground, in the roots of the plant. Thanks to the unique combination of dietary fiber, vegetable fats and natural sweetness, they became a popular ingredient in healthy snacks and plant drinks (e.g. famous in Spain).
Tiger nuts, also called chufa or ground almonds, are the tubers of a grassy plant Cyperus esculentus. Although they look like small nuts, technically they are tubers that grow underground (just like potatoes). They are small, about 1-2 cm long and characteristic striped, brown skin.
The history of their cultivation dates back to ancient Egypt, where they were treated as both food and medicine. They were baked or covered in honey as sweets. In the Middle Ages, they also spread to Europe and came to Spain, where they are still used today to prepare the popular drink horchata de chufa – fresh plant water, served especially in summer, for refreshment.
Tiger nuts have a pleasant, a crunchy texture after drying and a slightly milky almond-coconut flavor. They are increasingly used in the kitchen as an alternative to peanuts or almonds because they are easily digestible and delicate in taste (so they do not dominate the dishes). They can be eaten raw, roasted or ground into flour.
Tiger nuts are a real health treasure. They contain more water and carbohydrates and less protein and fat than traditional nuts. So they hide it within themselves large amounts of starch and dietary fiber, which support digestion, improve intestinal peristalsis and give a feeling of satiety. They are also rich a source of unsaturated fatty acids (fat profile similar to avocado or olive oil), which support the cardiovascular system and help maintain normal cholesterol levels.
Among the vitamins that chufa contains, it is worth mentioning vitamin E, which has antioxidant properties. B vitamins, in turn, support metabolism and the nervous system. Tiger nuts also provide minerals – magnesium, potassium and phosphorusnecessary to maintain healthy bones and muscles.
Thanks to these properties, regular consumption of tubers can support the functioning of the heart, intestines and the body’s overall immunity. Additionally ground almonds are low-calorie (even after processing, they still have fewer calories than regular nuts), so you can eat them include in a reducing diet or as a healthy snack between meals.
Can tiger nuts cause allergies? It is worth remembering that, like any plant product, they may cause allergies. However, allergic reactions (rash, swelling, tingling in the mouth or breathing problems) are much less common because chufa is not a typical nut. Despite everything People sensitive to nuts should exercise caution. Excessive consumption of ground almonds (and therefore fiber absorbed into the body) may also cause digestive problems, such as flatulence and abdominal pain.
Tiger nuts are a very universal product in the kitchen. They can be eaten raw, roasted as a healthy snack or added to salads, desserts, granola or yogurt.. They are soft when fresh and harden when dried. They will work perfectly as an ingredient in baked goods – cookies, energy bars or muffins. After grinding into flour they can be used in cakes, pancakes, crepes or as an addition to smoothies.
In Spanish cuisine, tiger nuts are used for preparation horchata de chufa drinkwhich can be drunk alone or used for desserts (often served with churros). They go great with fruit and chocolate, as well as in salads with vegetables and feta cheese. Thanks to their delicate, slightly sweet taste, they do not dominate the dishes, but add crunchiness and a subtle, nutty note. After removing the skin, the aroma becomes even milder.
They are also valued in vegan and gluten-free cuisine as an alternative to traditional nuts and flours. In Poland, they can be bought most often under the name earth almonds. They are available in the world cuisine or organic food sections. They can be easily purchased in online and stationary healthy food stores.
Source: Terazgotuje.pl, fit.poradnikzdrowie.pl
