Candice's Kitchen

Food, Recipes, Health, and Homeschool

Tiger Nuts: The Gluten-Free, Grain-Free, Nut-Free Power House

What are Tiger Nuts?

Despite their name, Tiger Nuts are not actually nuts. They are small, chewy, edible tubers. Their scientific name is Cyperus esculentus. They are also called chufa, atadwe, yellow nutsedge, and earth almond.

Originally cultivated in Africa for both food and medicine, they can now be found in many parts of the world.

Health Benefits of Tiger Nuts

Tiger nuts are an amazing source of resistant starch: a prebiotic fiber that feeds the good bacteria in your gut. These healthy tubers also contain magnesium, iron, zinc, potassium, and a small amount of calcium.

Because of the high amount of fiber, they can aid digestion. Due to this high fiber content, add them to your diet a little at a time to avoid stomach upset and bloating.

How are they eaten?

Tiger nuts can be eaten raw, roasted, or soaked. They can be blended with another liquid to make tiger nut milk. They can also be eaten alone as a snack or they can be added to salads, chopped, and added into trail mix, protein bars, and oatmeal.

My personal favorite is to use tiger nut flour as a replacement for white flour in baking when making cookies like these gluten free grain free peanut butter cookies.

Tiger nut flour is an amazing grain-free, gluten-free, nut-free flour replacement. You can usually replace white or wheat flour with tiger nut flour cup for cup. This makes a great alternative flour for those with a gluten allergy, autoimmune condition, or nut allergy.

I would love to know your thoughts!

What are some ways you have used this flour replacement? Have you baked with alternative flour instead of white flour? Please comment below to let me know your experience.

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