How to Eat Tiger Nuts

Co-authored by wikiHow Staff

Last Updated: March 22, 2023 References

Despite the name, tiger nuts aren’t actually nuts but are instead the tuber of yellow nutsedge, which is a weedy grass. Tiger nuts have numerous nutritional benefits since they are high in protein and fiber, and they make great additions to dairy-free and paleo diets. Tiger nuts that are unpeeled must be soaked first, and then they can be enjoyed plain or added to breakfast or trail mixes. Tiger nuts can also be used in cooking, such as in making the sweet Spanish horchata de chufa, coated in chocolate, or used as a gluten-free flour.

Method 1

Method 1 of 3:

Eating Plain Tiger Nuts

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Soak unpeeled tiger nuts in water for 8 hours before eating them. Fill up a shallow bowl with warm water. Place the tiger nuts into the water, and leave them there to soak. After 8 hours, remove the tiger nuts from the water and pat them dry with a paper towel.^{[1]
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- Unpeeled tiger nuts are too hard to eat. Soaking the tiger nuts removes the peels and makes them soft enough to chew, and they can be enjoyed straight away.
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Eat peeled tiger nuts straight from the packet for a quick snack. Peeled tiger nuts are a perfect instant snack. If you prefer your tiger nuts to be slightly softer, you can soak them in warm water for 2-3 hours first.^{[2]
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- Plain tiger nuts are chewy and sweet and have a texture similar to coconut.
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3
Add tiger nuts to your breakfast for a nutritious start to your day. Garnish your cereal or muesli with a small handful of tiger nuts, either ground or whole. You can also try adding tiger nuts to porridge, overnight oats, and smoothie bowls.^{[3]
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- Tiger nuts are a great food to have with breakfast as they are full of fiber and protein to keep you feeling energised throughout the day.
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Use peeled tiger nuts in trail mix for a bit of variation. Include tiger nuts next time you are making your own trail mix, or add them to a store-bought bag. Tiger nuts work especially well with dried fruit and tree nuts, as this creates a sweet and savory flavor.^{[4]
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- Tiger nuts also work well in seasoned trail mixes. Sea salt, paprika, and cayenne pepper are all good choices.

Method 2

Method 2 of 3:

Cooking with Tiger Nuts

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Make Spanish horchata de chufa to try a sweet drink. Place 1 cup (150 g) of soft tiger nuts, 4 cups (1 L) of water, and ¼ cup (52 g) of white sugar in a food processor. Blend the mixture on a high speed until it’s smooth, and then strain it through a cheesecloth-lined sieve. Pour the mixture into glasses, with a few ice cubes in each glass.^{[5]
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- This recipe makes 4 servings.
- Soft tiger nuts have been soaked in warm water first. Soak unpeeled tiger nuts for 8 hours, or peeled tiger nuts for 2-3 hours.
- You can also add a sprinkling of cinnamon powder and lemon zest to each drink for an extra flavor boost.
- The fiber of the tiger nuts is removed in this process.^{[6]
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Combine soft tiger nuts with Medjool dates to make raw energy bites. Place 1 cup (150 g) of tiger nuts, 1 cup (175 g) of pitted dates, and ¼ cup (125 g) of cacao powder into a food processor. Blend the mixture until it’s smooth, and then roll the mixture into small balls.^{[7]
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- This recipe makes 12 servings.
- Refrigerate the balls for at least 1 hour before you serve them, as this helps them to stay together.
3
Make chocolate-coated tiger nuts for a sweet treat. Use a stovetop to melt 8 oz (240 g) of 85% dark chocolate over a medium heat. Stir 2 cups (300 g) of soft tiger nuts through the melted chocolate. Place each chocolate-coated tiger nut on a baking tray, and store the tray in the refrigerator for 2-3 hours, or until the chocolate is firm.^{[8]
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- This recipe makes 12 servings.
- Stir the chocolate constantly while it’s melting.
- Cover the baking tray with baking paper or a silicone mat first to make removing the tiger nuts easier and less messy.
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Use tiger nuts to make a coating for fish or chicken. Slice tiger nuts straight from the bag into thin pieces. Place the fish or chicken in an egg bath first, and then cover the meat with the sliced tiger nuts.^{[9]
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Method 3

Method 3 of 3:

Using Tiger Nut Products

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Use tiger nut flour as an alternative to regular flour in baking. Substitute tiger nut flour at a 1:1 ratio for replacing regular flour in recipes. Try using tiger nut flour in pancakes, muffins, bread, or cookies.^{[10]
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- Tiger nut flour makes a great gluten-free alternative to grain flours.^{[11]
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Substitute tiger nut milk for dairy milk if you have a dairy intolerance. Tiger nut milk can be used in coffees, smoothies, or enjoyed on its own. You can get both sweetened and unsweetened tiger nut milk.
- Tiger nut milk is also an ideal option for people who are lactose intolerant.
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Cook with tiger nut oil instead of regular cooking oil for a healthy alternative. Tiger nut oil is great to use in tapas, salads, appetizers, and pasta. It also has a high smoke point which means that it can also be used for cooking foods.^{[12]
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- Tiger nut oil is cold-pressed, which makes it similar to extra-virgin olive oil.^{[13]
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