Tiger Nut Drink: Nutritional Benefits and How to Make It

Since their earliest cultivation, tiger nuts have been recognized for their nutritional value. When eaten raw, they leave an almond-like taste and disintegrate on the tongue within moments of chewing. Tiger nuts can be cooked, dried, rehydrated, ground into flour, or processed into a drink. In Nigeria, the consumption of tiger nut drinks is resurgent—the drink is dairy-free, gluten-free, and compatible with vegan diets.

If you scooped a handful of tiger nuts and rolled them in your palm, you’d believe they’re nuts. However, if you held a unit to your face, zooming in on its features, you might begin to see that it looks like a tiny, shrunken tuber. That could be because tiger nuts are tubers, not nuts.

A Brief History of Tiger Nuts

Tiger nuts date back to 2400 BC. They were cultivated in Egypt and preserved by the pyramids. Since then, tiger nuts have migrated to the United Kingdom, the United States, Spain, and a handful of African countries. They’ve particularly become quite famous in Spain, where they’re also called chufa. Chufa is the base ingredient for horchata de chufa, a popular non-alcoholic beverage in different regions of Spain.

Horchata de chufa. Credit.

Despite global reception, Cyperus esculentus, the plant that yields tiger nuts, is often considered a weed. This is mainly due to the plant’s invasive tendencies. Once the plants spring up in a location, it can be impossible to eliminate them.

But why attempt to eliminate them when you can make a refreshing tiger nut drink? When life gives you tiger nuts, you make tiger nut drink.

How to Make Tiger Nut Drink

In Nigeria, most people call tiger nut drink by its local name, kunu aya. Here’s how to make the flavorful drink:

Ingredients:

• 1-2 cups of tiger nuts (dried or fresh)
• 4-6 cups of water
• Ginger (for spicy flavor)
• Dates (optional, for sweetness)
• Coconut shavings or bananas (both optional for added flavor)
• Sugar or honey (if not using dates)

Instructions:

• Soak the tiger nuts: You’re more likely to find dried tiger nuts than fresh ones. If using dried tiger nuts for your tiger nut drink, soak them overnight or for at least 24 hours to soften. Fresh tiger nuts may only need a few hours of soaking.
• Prepare other ingredients: If using dates, pit them to remove the seed and peel the ginger. Also, de-husk the coconut and break it into pieces before shaving.
• Blend all ingredients: Place the soaked tiger nuts, dates, ginger, and other flavorings in a blender. Add about 2-3 cups of water and blend until smooth.
• Strain the tiger nut drink: Pour the blended mixture through a fine nut milk bag or cheesecloth into a bowl to remove the pulp, pressing or squeezing to extract as much liquid as possible. You can place a few ice cubes in the bowl before straining the drink to preserve it.
• Serve: Pour the strained tiger nut milk into a glass or bottle and refrigerate or place in a freezer.

Tip: Soak the nut milk bag or cheesecloth in warm water and salt for a few minutes. This gets rid of any smell that may contaminate the drink. Using a new milk bag or cheesecloth? Rinse repeatedly under running water for a thorough cleansing. That way, you can guarantee a glass of refreshing tiger nut drink packed with nutritional benefits.

Nutritional Benefits of Tiger Nut Drink

You possibly know tiger nut for its aphrodisiac qualities—it’s the most widespread information about tiger nut on the internet (especially Nigerian Twitter). However, research has identified several essential benefits of taking tiger nut drink. These include:

Easy Digestion

Tiger nuts contain tangible proportions of insoluble fiber. What does this fiber do in the body? It eases digestion and improves bowel movement. Insoluble fiber passes easily through the guts, ensuring quicker digestion and supporting gut health.

Depending on the quality of tiger nuts purchased, they may contain enzymes that relieve indigestion and prevent constipation. The high fiber content in a glass of tiger nut drink can promote feelings of fullness, which is suitable for portion control and weight management.

Surplus Nutrients

Research shows that tiger nuts contain antioxidants that help fight free radicals in the body, reducing the risk of chronic diseases such as heart disease and cancer.

A breakdown of the nutrient components in tiger nuts shows that a glass of tiger nut drink (containing an estimated 50g of tiger nuts) contains:

• Calories: 255.4
• Fiber: 16.1g
• Carbs: 33.9g
• Protein: 1.79g
• Fat: 12.5g
• Iron: 1.8–3.6% of the Daily Value (DV)
• Phosphorus: 9–10.8% of the DV
• Vitamin C: 3.5–14.3% of the DV
• Magnesium: 12.5% of the DV
• Zinc: 9–12.5% of the DV
• Potassium: 5.4–9% of the DV
• Calcium: 1.8% of the DV

Note: the daily value is a general nutrient intake guideline based on a 2000-calorie diet.

Source of Essential Vitamins

Tiger nuts are packed with several essential nutrients. The vitamin E in tiger nuts supports skin health, reduces inflammation, and can protect against oxidative stress. Potassium and iron both contribute to the blood system, regulating and transporting oxygen. Potassium also supports muscle function, as magnesium supports bone health, nerve function, and muscle relaxation.

Moderates Blood Sugar Levels

People with high blood sugar levels or anyone looking to reduce sugar intake can defer to tiger nuts. This could be because of the presence of fiber, which prevents the consumption of vanity calories. It’s also suggested that arginine in tiger nuts increases insulin production for sucrose management. While this remains an ongoing scientific study, consumers of tiger nut drink can rest in the assurance that nuts generally regulate blood sugar.

Can Improve Heart Health

The combination of fiber, healthy fats, and potassium helps support cardiovascular health by managing cholesterol levels. Tiger nuts are also high in unsaturated fats, which are the healthier of the two types of food fats. These fats, also found in foods like olive oil, help absorb vitamins and come with a lower risk of heart attack or stroke.

And, of course, there’s the advanced myth that tiger nuts improve sexual health and boost testosterone levels. So, whether you want to test out this myth or are inclined towards the nutritional benefits of tiger nuts highlighted above, a glass of chilled tiger nut drink is a toast to refreshing wellness. 

With this guide, you can make your tiger nut drink at home and serve it at leisure. Would you like to try it and share your experience with us?

FAQs

Here are your top questions on making tiger nut drink:

How often can you consume it?

The golden rule of any food substance is that moderation is key. One glass daily can offer digestion benefits. And taking a tiger nut drink every 2-3 days can keep your sugar level in check. However, you should listen to your body and note how you process the drink before falling into an intake rhythm.

Should you include dates when making tiger nut drink?

In the recipe above, we included dates because they contain natural sugars such as sucrose and fructose. However, dates are also rich in fiber and exhibit good antioxidant properties, making them a good substitute for sugar. They’re also safe for people with high blood sugar levels.

How to prepare tiger nut drink in large quantities?

The best tip is to familiarize yourself with the process by starting with smaller quantities: 1-2 cups. Once you’ve mastered the soaking, blending, and filtering process and tested different ways to preserve its freshness for a day or more, you can move on to larger quantities. Also, ensure that the drink is consumed within a few days of preparation, whether you’re making it for consumption or commercial purposes.