Tigernuts, for a nutritious and economical plant-based milk!

The best option to animal-based milk by Aurélie Hili of Naturophila.

Until now, the award went to oat milk we sweetened with a few dates. With tigernut, there is no need to add sugar; its little taste of hazelnut makes it gourmet!

✨Do you know the tigernut? ✨

People suffering from celiac disease and athletes surely know it (gluten-free and with a high protein content) as well as people allergic to oleaginous seeds and other peanut plants because the tigernut, or "chufa", is actually...not a nut, which grows on a tree!

This small nut with a rounded shape, of a rough aspect, and brown color, which reminds the one of the earth, grows under the earth until its extraction for consumption. Nothing to do with hazelnut, almond, or walnut, which grow on trees or shrubs.

This nut, which is actually a tuber, overflows with nutritional qualities.

It was discovered for the first time 4000 years ago and is declined in several sizes. It has long been recognized for its health benefits because it is rich in fiber, protein and natural sugars.

✨10 BENEFITS OF TIGERNUT ✨

HIGH FIBER CONTENT

The tigernut has a higher fiber content than oat bran, cabbage, carrot, plums and chia seeds. Fiber helps the body to prevent constipation and acts as a appetite suppressant, which helps us control our weight.

IT HAS THE SAME BENEFITS FOR THE HEART THAN OLIVE OIL

Cardiologists recommend eating vegetable and unsaturated fats. The tigernut has a lipidic profile very similar to the one of olive oil, considered one of the healthiest oils.

A NON-ANIMAL PROTEIN SOURCE

Proteins are fundamental to the human body. Different studies have shown that the protein content of the tigernut was 8% higher than the one of the whole wheat content. In addition, tigernuts have more amino acids than the standards for the proteins of the World Health Organization organization.

ONE OF THE BEST NATURAL MAGNESIUM SOURCES AVAILABLE

With only 100 g. your body receives 13% to 17% of the recommended daily dose of Magnesium. This mineral remains active in the body and participates in more than 300 biochemical reactions of our body.

HELPS TO CONTROL BLOOD PRESSURE

Its high amino acid content, the Arginin, helps the body to manufacture nitric oxide by maintaining dilated blood vessels and ensuring normal blood flow.

GIVES YOUR BODY MORE POTASSIUM THAN A BANANA

Eating 25 tigernuts gives 139 mg of potassium to the body, being at the same level than a potato or an avocado and exceeding the potassium rate of a banana. This mineral helps cells and organs to function properly. It also regulates muscle contractions, which facilitates your digestion.

CAN HELP PREVENT CANCER AND HEART DISEASES

The tigernut is a source of E vitamin, which protects us from the creation of harmful free radicals responsible for the death of the cells in the body. This fact, combined with a high level of oleic acid, showed that it reduces the risk of heart disease.

HELPS CONTROL DIABETES

The high levels of non-soluble fibers of the tigernuts help diabetics to regulate their blood sugar levels. Recent studies have shown that fiber does not raise the blood sugar level in a carbohydrate form.

TIGERNUT MILK IS A PERFECT SUBSTITUTE FOR ANIMAL-BASED MILK

With a few "chufa" nuts, you can prepare a healthy, lactose-free, plant-based milk, rich in calcium, C and E vitamins.

The advantages of tigernut milk :

- cheaper than all oleaginous seeds milks (I buy my tigernuts online at Eric and Aurélie Viard - Biovie, 8,80 euros per kilo... More than 20 euros per kg for organic almonds).

- naturally sweet, no need to add sugar

- very white

- does not do two-phases like most plant-based milks (except soybeans).

✨For 1 litre of tigernut milk

100 g of tigernuts

900 ml of water

- soak the tigernuts all night

- rinse

- put in a blender

- add water step by step (mix at the beginning with the least water possible)

- filter

- can be kept 2 days in a fridge

Tip: I keep my plant-based milk in jars because the glass bottles are impossible to wash, a white deposit is formed on the inner sides.

Have a good day and most importantly... Take care of yourself!

Find tigernuts on the shop: https://www.biovie.fr/en/252-organic-fairtrade-whole-tigernuts.html