Tiger nut milk, also called Horchata De Chufa, is a sweet, nutty drink, that is the perfect allergy friendly alternative to regular dairy milk and nut, soy, seed and grain plant based alternatives. It’s easy to make at home with just 2 ingredients, so free from artificial ingredients that store bought milks often contain. It has a sweet nutty flavour that is delicious as a drink on its own. Alternatively, it can be used in the same way as other milks – added to teas, used in baked products and to make sauces. Free from major allergens (gluten, dairy, wheat, lactose, soy, nuts, seeds, grains, refined sugar). Vegan, paleo, autoimmune protocol (AIP) & whole30 friendly.
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What are tiger nuts?
You may be wondering what on earth tiger nuts are. I’d never heard of them until starting an elimination diet. When researching alternatives to nuts, seeds and grains, tiger nuts (UK Link/US Link) the recommended alternative. Contrary to what the name suggests, tiger nuts are a root vegetable and not a nut. They are high in:-
- Resistant starch and fibre, which feeds the good bacteria in your gut and can boost our immune system (80% of our immune system is in out gut).
- Vitamin C,
- Vitamin E and,
- Omega 9 fats.
They can, therefore, be a great addition to your diet, whether your have dietary restrictions or not.
Tiger Nut Milk – benefits & how to make
Plant based milks are commonly made using nuts, seeds or grains like oats. However, nuts, seeds and grains contain anti-nutrients which can damage the gut and bind to nutrients from our food, preventing our bodies from absorbing them, potentially leading to deficiencies (1).
Tiger nuts don’t contain any anti-nutrients and are free from major allergens. So they’re perfect for making an allergy free plant based milk, that is dairy-free, nut-free, seed-free, grain-free, soy-free and coconut-free. However, most store bought tiger nut milks either contain preservatives and emulsifiers, which can increase inflammation, or rice flour, which causes a rapid rise in blood sugar levels and is not suitable for those avoiding grains, like on the autoimmune protocol.
Fortunately, making your own milk at home is really simple – all your need is:-
- Tiger nuts (UK Link/US Link),
- Filtered water,
- Blender (UK Link/US Link),
- Nut milk bag (UK Link/US Link),
- Glass milk bottle to store it in (UK Link/US Link). The milk can be used straight away or kept in a glass milk bottle in the fridge for up to 3 days – just shake the bottle well before using each time.
The milk can be used straight away of kept in the fridge in the glass milk bottle for up to 3 days – just shake the bottle well before using each time.
how to use tiger nut milk
Tiger nut milk can be used in exactly the same way as other milks: –
- Drunk on its own,
- Added to hot drinks,
- Used for baking,
- Used in oatmeal or cereal,
- Used to make desserts, like this Healthy Turmeric/Golden Milk Panna Cotta.
Tiger Nut milk dietary requirements
This recipe is free from:-
- Refined Sugar
It is also:-
- Autoimmune Protocol (AIP) friendly
- Whole30 friendly.
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Tiger Nut Milk - Horchata De Chufa
Tiger nut milk - the perfect allergy friendly alternative to regular milk and plant based nut, seed, soy & grain milk alternatives. A sweet, nutty drink free from major allergens (gluten, dairy, soy, nuts, seeds, grains). Vegan, autoimmune protocol AIP, paleo, whole30.
- 150 grams (1 cup) tiger nuts
- 750 ml (3 cups) filtered water (plus extra for soaking)
- Step 1 Place the tiger nuts in a bowl and cover with filtered water. Leave to soak for at least 2 hours, or, ideally, overnight.
- Step 2 Drain and rinse the tiger nuts. Then, place them in a blender with 750 ml/3 cups of filtered water.
- Step 3 Blend on high for 3 minutes.
- Step 4 Strain the liquid through a nut milk bag.
- Step 5 Use the milk straight away or transfer to a glass milk bottle and store in the fridge for up to 3 days – the milk will separate so shake well before using each time.
- Step 6 Above links are for UK readers. Links for US readers – tiger nuts, blender, nut milk bag, glass milk bottle.