Tiger nut milk 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 inflammatory artificial ingredients that store bought milks often contain.
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What is tiger nut milk / Horchata De Chufa?
Tiger nut milk, also called tiger nut horchata, chufa milk, Horchata De Chufa in Spain, or Kunu Aya in Nigeria, is a plant based milk alternative, made with base ingredients of tiger nuts and filtered water. Tiger nuts have a misleading name, as they are actually a small root vegetable and not a nut. They’re called tiger nuts due to their outside having stripes and being amber coloured like tigers and them having a sweet nutty flavour and crispy, crunchy texture similar to nuts.
Tiger nuts are a rich source of nutrients, which help support the immune system and improve digestive, heart and brain health, including (1):-
- 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.
Tigernut Milk benefits
Common plant based milks are made using nuts, seeds, soy or grains like oats. However, nuts, seeds, beans, legumes and grains contain high levels of anti-nutrients which can damage the gut and bind to nutrients from our food, preventing our bodies from absorbing them, potentially leading to deficiencies (2). They’re also common food sensitivities and are excluded on paleo, autoimmune protocol and whole30 diets.
Tiger nuts contain a significantly lower amount of anti-nutrients and are free from major allergens (3). They’re naturally gluten-free, dairy-free, nut-free, soy-free, grain-free, coconut-free and vegan, paleo, autoimmune protocol and whole30 friendly, making tiger nut milk the perfect allergy friendly alternative to common dairy and non-dairy milk options.
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 tiger nut milk at home is really simple, with just 2 ingredients required.
Related post: 20 Healthy Food & Drink Swaps
ingredients for tiger nut drink
- Filtered water.
How to make tiger nut milk at home
- Soak tiger nuts in a glass bowl filled with filtered water for at least 2 hours to allow them to soften.
- Blend on high for 3 minutes.
- Strain the milk through a nut milk bag.
Uses of tiger nut milk
Tiger nut milk be used in exactly the same way as other milks:–
- Drunk on its own,
- Added to hot drinks, smoothies and smoothies bowls like this Pumpkin Spice Milk & Latte,
- Used for baking,
- Used in oatmeal or cereal, like in these Overnight Oats with Frozen Fruit,
- Used to make desserts like this Healthy Golden Milk Panna Cotta With Agar Agar or Carrot Cake Flaxseed Pudding.
recipes using tiger nut milk
How to store tiger nut milk
Tiger nut milk can be stored in a glass milk bottle or mason jar in the fridge for up to 2 days. As no additives or preservatives are used, the milk will separate as stored, so shake the bottle well before using each time.
Can you freeze tiger nut milk?
Yes, you can freeze tiger nut milk to extend its shelf life. However, it’s not recommended as, although the milk retains the same sweet nutty flavour, the milk separates and has a different texture and consistency when thawed and defrosted.
If you do want to freeze it, pour the milk into freezer safe glass airtight containers, leaving at least 1 inch gap at the top of the jar as the milk will expand as it freezes. To avoid wastage, divide the milk into smaller amounts and store in separate jars. Alternatively, freezing the milk in ice cube trays is a great option to make refreshing iced lattes in the summer.
Tiger nut milk can be stored in the freezer for up to 3 months. To defrost, transfer the milk to the fridge and leave until thawed when the milk has become liquid again. Once thawed, use within 24 hours.
making Tiger nut milk with different flavours
Tiger nut milk can be customised and flavoured in numerous different ways to make delicious versions of Horchata drinks, such as:-
- Blending 250 grams/0.5 lbs of fruit, such as strawberries, to make a version of the popular strawberry horchata drink.
- Adding 3 bananas to create a banana horchata.
- Making chocolate banana milk by adding 3 bananas and 2 tablespoons of carob powder.
- Creating a banoffee version by adding 3 bananas and 6 medjool dates.
- Chai spiced version by adding:-
- Pumpkin spice milk by adding:-
- If not following a nut free, seed free, paleo, autoimmune protocol or whole30 diet, you can also replace a portion of the tigernuts with nuts or seeds, however, this will reduce the natural sweetness of the milk. Ensure you use activated and sprouted nuts and seeds that have been soaked and dehydrated to reduce the anti nutrient content, such as:-
Tigernut drink dietary requirements
Tiger nut milk is allergy friendly, being:-
- Gluten free
- Wheat free
- Dairy free
- Soy free
- Lactose free
- Nut free
- Seed free
- Grain free
- Oil free
- Refined sugar free
- Autoimmune protocol AIP
other drink recipes
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Tiger Nut Milk Recipe (Horchata De Chufa)
Tiger nut milk is 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 compliant.
- Step 1 Place the tiger nuts in a glass bowl and cover with filtered water. Soak for at least 2 hours or, ideally, overnight.
- Step 2 Drain and rinse the tiger nuts. Then, place them in a blender with the 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 or mason jar and store in the fridge for up to 2 days – the milk will separate so shake well before using each time.
- Step 6 Above links are for US readers. Links for UK readers – tiger nuts, blender, nut milk bag, glass bowl, glass milk bottle, mason jar.