When it comes to dairy alternatives tree nuts and coconuts rule, but what if you can’t have either? Homemade Tiger Nut Milk is your new best friend! It’s delicious and nutritious and VERY allergen friendly!
What are Tiger Nuts?
Tiger nuts (cyperus esculentus L.) are little root vegetables. They’re not nuts at all! Deceptive name, but really awesome little vegetable. These tiny, tough root vegetables have been cultivated by humans for a long time. This study claims that an early species of hominin, living in Africa a million or so years ago ate a diet compromised 80% of root vegetables and grasses, among those tubers… tiger nuts! (source) Not sure our ancestors were making homemade tiger nut milk, but thanks to blenders, we sure are!
These little tubers grow underground to the yellow nutsedge, and some folks know them as being weeds! NPR did some digging into tiger nuts and found the following: “What records remain from antiquity suggest that tiger nuts were used medicinally and eaten as treats. The roasted, crushed tubers were eaten with honey, according to work by Moshe Negbi, a former botanist at the Hebrew University of Jerusalem. Theophrastus, an ancient Greek botanist, wrote about boiled, sweet tiger nuts in Historia Plantarum. By the 13th century, records from present-day Valencia, Spain, show that tubers were being used to create a drink called horchata de chufa, “an ancestor of the horchata drunk nowadays,” according to researchers at the Polytechnic University of Valencia.” (source)
Are Tiger Nuts Good For You?
Like all things nutrition, the answer is, it depends. They are rich in resistant starch, a prebiotic which feeds beneficial gut bacteria. However, if you have SIBO or don’t do well with large amounts of fiber in your diet, your gut might not love tiger nuts. The good news is that even if you can’t eat them, the homemade tiger nut milk will be okay for you because the fiber is strained out. One study found that tiger nut milk raised glutathione production in rats. So that’s cool. Tiger nuts are also rich in phytonutrients (source).
Tiger nuts and tiger nut milk is great for paleo, vegan, keto, AIP, low fodmap diets! They’re rich in minerals, Vitamin E and are touted to have lots of benefits, but as I said before, every BODY is different. Try tiger nuts and see if they are right for you. I know I have loved adding them to my diet.
How Do You Make Tiger Nut Milk?
It’s so simple and you only need two ingredients! Tiger nuts and water. That’s it. You start by soaking them overnight. This helps soften them and can reduce and anti-nutrients. Then you rinse them and blend with fresh, filtered water.
Once blended, it will look frothy, creamy and a lot like almond milk. Just like homemade almond milk, you need to use a nut milk bag to strain your tiger nut milk. Pour your homemade tiger nut milk through a nut milk bag and squeeze it in to a large bowl or pitcher. Then into a mason jar. Close with a tight fitting lid and store in the fridge.
There will be a pulp left behind. This will be mostly fiber. You can save it, dry it and use it to bake or cook with. You can also add it to your compost! Now you’re ready to use your tiger nut milk in coffee, tea or smoothies!
- Peeled tiger nuts, I get Anthony’s Goods bag. It’s $11 and will make about 6-7 cups of tiger nut milk or just over 2 liters. That’s comparable to Elmhurst, which is the best nut milk on the market, just water, and nuts. So it doesn’t cost more to make homemade tiger nut milk. Although they are pricey. However, considering their popularity lately, I hope the price goes down!
- Water is the only other ingredient, but you will need a nut milk bag or cheesecloth to strain it. I like the Ellie’s Best Nut Milk Bags. They’re easy to clean.
Frequently Asked Questions
It has a flavor very similar to almond milk. Its naturally a little sweet, milk and slightly nutty.
I got mine on Amazon, this one. You can also use cheese cloth. A fine mesh sieve won’t be fine enough.
Store it in a clean, air tight jar in the fridge and it will last a week.
Yes, you can freeze it in ice cube trays and thaw as needed.
Yes, you can use it for cooking. Although it’s not a replacement for coconut cream in some recipes because it’s not thick enough.
More Tiger Nut Recipes
- AIP Crispy Waffles, made with tiger nut flour and green banana flour. Recipe here.
- AIP Mug Cake, made with tiger nut flour, pumpkin puree, and carob powder. Such an easy treat. Recipe here.
- Plantain and tiger nut flour English muffin! AIP and egg-free and so yum! Recipe here.
Looking for more free recipes?
A healthy alternative to milk that’s coconut and nut free!
- 1 1/2 cups peeled tiger nuts
- 3 cups filtered water (more for soaking)
- pinch of salt
- Soak your tiger nuts in water with a pinch of salt for 24 hours.
- Drain and rinse them.
- Add them to the blender with 3 cups of fresh, filtered water.
- Blend on high for 1 minute.
- Strain through a nut milk bag into a pitcher. Pour the strained milk into a 3 cup (liter) mason jar. Store in the fridge up to a week.
- Serving Size: 1/4 cup
- Calories: 52
- Fat: 4.5g
- Saturated Fat: 1g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 1.5g
Keywords: homemade tiger nut milk