TigerNut drink

INGREDIENTS:

• 2 Cups Tiger nut
• 1 Big Coconut flesh (chopped) optional
• 1/2 Cup Dates (chopped); use more or less
• 1 Teaspoon Ginger (minced) optional
• 2 teaspoons Vanilla essence/cinnamon powder (optional)

PREPARATION:

1. Hydrate the tiger nut in water and place it in the refrigerator (to avoid fermentation) for 24-48 hours. If you're using fresh tiger nut just rinse, pick any dirt and blend with water you want to add.

1. Pit the dates and chop them into pieces, I’m using pitted so I don’t need to do that.

2. Break up the coconut and cut it into small pieces

3. Drain the tiger nut (if you're using dried ones) and rinse again. If there are black/bad tiger nuts among the ones you soaked pick them out.

4. Blend the tiger nut, coconut, dates together with water. Making sure the water is enough just to cover the tiger nuts and other ingredients. Don't be tempted to add a lot of ginger so it won't over power the drink.

5. You will need a cheesecloth and attached the picture of the cheesecloth I used, you could use any fine sieve and if you're in doubt you can sieve twice.

6. Pour the blended mixture into the cheesecloth/strainer/mesh and sieve the content.

1. Make sure you rinse out the blender and sieve everything together.

2. Pour in a jar/ bottled and refrigerate. When you're ready to drink add cinnamon powder or one-two drops of vanilla essence but this is optional.

1. Tigernut drink is good to drink up within a day but that being said It can stay in the refrigerator for a couple of days.

2. Serve and enjoy!

3. 
   

4. Tigernut drink is a very popular drink in Nigeria and some other parts of the world, some people call it a superfood because of the benefits it contains. Tigernut has a marble-like shape and wrinkle on the outside, got its name from a tiger-striped exterior. It has some sweet, nutty, gritty inside but very tasty. When chew raw the shaft/outer part is not swallowed.

   In Nigeria, tiger nut drink is popularly hawked by the roadside and the tiger nut itself is commonly sold by the Northerners and it is also known as Ofio, I used dates and this is also called dabino you can find it in the dried fruits aisle in your grocery store.

   Ofio/Tigernut can be eaten raw (cleaned), roasted, juice out, or boiled. For prolonged shelf life get the dried ones but if you can easily get fresh where you reside you can go for the fresh ones. Tigernut is a good substitute for milk, but if you’re sensitive to the high fiber you might want to pass to avoid gas, cramping, bloating, or diarrhea.

   Previously, I read that tiger nut is used as an aphrodisiac in Ayurvedic medicine I’m not sure but if you’re interested you can do more research about it. The shaft of the blended tiger nut can be sundried and blend into a powder. This powder can be used in baking or in swallow (like Fufu).

   This drink is mostly enjoyed chilled it high in carbohydrate and it also has some health benefits:

• It acts as a prebiotic
• It stimulates the growth of good bacteria in the digestive tract.
• It is a source of magnesium
• It is high in fiber
• It is a source of potassium
• It is a source of Vegetable proteins

6. What are tiger nuts?

   Tiger nuts are tubers, or the bulbous root of a stem. They grow underground and provide nutrients to a grass-like plant called yellow nutsedge (Cyperus esculentus lativum), commonly found in Africa and Spain.

   This ancient root has more in common with potatoes and yams than nuts. But tiger nuts are much smaller (about the size of a marble or, dare we say, a nut?) with stripes on the outside.

   “Tiger nuts are extremely versatile. You can eat them raw, dried or cooked,” says Culbertson. “They have a sweet, nutty flavor similar to almonds.”

   The tubers can be ground into flour, roasted for a snack or boiled and turned into milk or juice. Tiger nuts are the key ingredient in traditional Spanish horchata de chufa, a sweetened nut milk (although the more familiar Mexican horchata is made with rice).

   Nutrition information

   A 1/4-cup, 1-ounce serving of tiger nuts (about 50 raw tubers) has approximately:

• 120 calories.
• 19 grams of carbohydrates.
• 7 grams of fat (mostly healthy monounsaturated fat).
• 10 grams of fiber.
• 1 to 2 grams of protein.
• 9 grams of sugar.

9 Health Benefits of Tiger Nuts

1. Essential minerals to improve bodily function

Tiger nuts may be small, but they pack a powerful nutritional punch. The nuts are high in several minerals:

• Calcium promotes stronger bones.
• Copper helps your body break down and use iron.
• Iron helps red blood cells carry oxygen from your lungs to all parts of your body.
• Magnesium regulates blood sugar, blood pressure and muscle and nerve functions.
• Phosphorous regulates nerve and muscle functions, including heart function.
• Potassium helps control high blood pressure by maintaining healthy fluid levels inside cells.
• Zinc supports a healthy immune system, aids tissue healing and promotes the growth of healthy cells.

2. Important vitamins for overall health

Tiger nuts are also a good source of these vitamins:

• Vitamin C boosts your immune system, helping prevent infections and promote wound healing.
• Vitamin d helps your body absorb calcium and phosphorous needed for strong bones.
• Vitamin E acts as an antioxidant to destroy free radicals that damage healthy cells.

3. Antioxidants boost to fend off diseases

Like many plants, tiger nuts are rich in antioxidant, including vitamins C and E. “Antioxidants help prevent cell damage and may offer protective benefits against the effects of aging, as well as diseases like cancer and heart disease,” notes Culbertson. Roasted tiger nuts tend to have higher amounts of antioxidants than raw or boiled ones.

4. Healthy fats for a healthier heart

Like olive oil, tiger nut oil is high in heart-healthy monounsaturated fat.This fat helps keep your cholesterol member in a healthy range, reducing your risk of heart disease and stroke. Tiger nut oil also contains vitamins and nutrients, as well as alkaloids, saponins and tannins. “These chemical compounds have antibacterial and anti-inflammatory properties,” says Culbertson.

5. Better digestion

Tiger nuts are high in insoluble diatery fibre. “This type of dietary fiber passes through your system undigested, helping to bulk up stools and prevent constipation,” explains Culbertson. “The fiber also helps you feel full longer, which may help you lose weight.”

Tiger nuts also have resistant starch. This type of fiber acts as a prebiotics, stimulating the growth of good bacteria that aid digestion. “Eating a high fibre diet may help prevent colorectal cancer, constipation, heart disease and obesity,” she adds.On the downside, the fibrous nature of tiger nuts can cause bloating and gas, especially if you have digestive disorders. It may help to increase fiber intake slowly, as well as germinating or roasting the tiger nuts to improve digestion, Culbertson suggests. 

6. Improved blood sugar control

The high fibrous quality of tiger nuts is also beneficial in preventing blood sugar spikes. “Fiber slows your gut’s absorption of sugar,” says Culbertson. Tiger nuts also contain arginine. This amino acid helps keep blood sugar levels in a healthy range by increasing insulin production and sensitivity. These effects are especially helpful when you have diabetes.

7. Stronger bones

The protein in tiger nuts contains 18 amino acids, putting the tubers on par with eggs and making them a good source of plant-based protein. “Tiger nuts have essential amino acids like lysine and glycine, which you need for healthy bones, muscles and connective tissues,” says Culbertson.

8. Libido lift

Quercetin, a plant pigment (flavonoid), gives the nutsedge its yellow color. It’s also known as an aphrodisiac. Research is underway to determine whether quercetin in tiger nuts actually stimulates the libido, enhancing sexual performance.

9. Lots of food choices

Tiger nut flour is starchier than other gluten-free flour options. As a result, gluten-free breads, crackers, baked goods and pastas made with tiger nut flour taste and look better. Tiger nuts, tiger nut flour, tiger nut oils and tiger nut milks can be a great alternative for people following nut-free, gluten-free or dairy-free diets.

Tiger nuts can add a flavorful, nutritious boost to your diet. Experiment with tiger nut products on the market to see how this superfood can work for you.