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How to Make Tigernut Milk (a dairy-free, AIP-friendly beverage) // deliciousobsessions.com

Today I am going to teach you how to make tigernut milk. You may be thinking the very thing I thought when I first heard about this non-dairy milk:

What the heck is a tigernut and how do you make milk from it?

Well, it's super easy, fast, and delicious!

What is a Tigernut?

Recently, I did a video where I discussed what tigernuts are and the different products you can make from them. You can watch that here:

 

Tigernuts are not actually a nut. They are a tuber (root vegetable) and they are the #1 source of resistant starch. For more info on tigernuts and resistant starch, see this National Center for Biotechnology Information research article.

Resistant starch is something that you may be seeing more info on in the natural health world, as many experts are becoming aware of the importance of this starch in our diet.

Resistant starch resists the digestive process and moves into the gut to become food for our good bacteria. It is a PREbiotic that feeds our PRObiotics.

And we all know how important it is to keep our probiotics in our gut healthy and happy!

Tigernuts are a superfood that originates in the Mediterranean and North Africa.  They are very high in fiber, as well as iron (as much as red meat), potassium (as much as coconut water), magnesium, zinc, phosphorus, and vitamins E and C.

What do Tigernuts Taste Like?

Tigernuts have an interesting taste and texture. They are slightly sweet and have a mellow nutty flavor (despite not being a nut).

I personally love the taste and find them quite pleasant to snack on. And because they are so high in fiber, a small handful is all you need to feel full and satiated.

You can eat them raw, but I do have to warn you that they have a weird texture, are pretty hard, and do require some chewing. I kind of like it, but some may not.

You can also soak them in warm water and a little salt and it makes them much softer and more palatable for some people.

I like them both ways.

What is Tigernut Milk?

Tigernut milk has become my favorite non-dairy milk of late. While I still love coconut milk (and almond and cashew milk on occasion), I was looking for something different.

Tigernut milk delivers.

The slightly sweet, nutty flavor comes through in the milk and it is delicious mixed with smoothies, coffee, tea, or plain.

It is super easy to make and can be flavored in a huge variety of ways.

Tigernut milk is sometimes referred to as tigernut horchata. The horchata that most of us are familiar with is typically made with rice, but did you know that traditionally in Spain, tigernuts were used to make horchata, not rice?

This is a traditional food any way you slice it!

How to Make Tigernut Milk

Making your own tigernut milk / horchata is super easy. Watch my video tutorial below!

 

Where Do I Find Tigernuts?

You can get your tigernuts online. I buy mine from Vitacost or Amazon. They have great prices and I do a lot of shopping with them anyways, so it's easy to just toss a bag in the basket whenever I'm doing an order. They also carry tigernut flour and tigernut cereal.

If you sign up through this link, you’ll get a coupon for $10 off your first purchase from Vitacost, and when your order ships, I’ll get a $10 off coupon for referring you. The cool thing about this program is that you can then refer your family and friends through your own link and YOU can get the $10 coupons too! 🙂

How to Make Tigernut Milk
 
Author:
Recipe type: Beverage
Cuisine: Dairy-Free, AIP, Autoimmune friendly
Ingredients
  • 2 cups raw tigernuts (find them on Vitacost or Amazon)
  • 4 cups filtered water
  • ¼ tsp. sea salt
  • Flavorings of your chose (optional) - vanilla, cinnamon, nutmeg, honey, maple syrup, etc. are all lovely.
  • Additional water for pureeing
Instructions
  1. Place your tigernuts in a bowl or a Mason jar. I like to use a Mason jar so it has a lid.
  2. Add your sea salt.
  3. Pour your water over the tigernuts, cover, and let soak for 24-48 hours (place the jar in the fridge so they don't start to ferment). The longer they soak, the softer they will be and better they will puree into milk.
  4. Once soaked, pour the tigernuts and liquid through a colander and rinse well.
  5. Place the tigernuts in your blender and add 2 cups of filtered water. You don't want to use a ton of water here in order to preserve the flavor of the tigernuts. You can always add more water later, so start with less than you think you need.
  6. If you are adding any flavorings, you can add those now.
  7. Puree on high until smooth and creamy (2-4 minutes, depending on the blender).
  8. Pour through a fine mesh strainer, nut bag, cheese cloth, etc. to separate the milk from the pureed tigernuts.
  9. Place the tigernut puree back in the blender and add another 1-2 cups of water. Puree again for a couple minutes.
  10. Strain off the milk. You can combine with the first batch, or keep separate. The subsequent batches won't be as rich and creamy as the very first batch.
  11. You can re-process the tigernuts 2-3 times.
  12. Once you're done, pour the milk into a glass jar and store the in the fridge for 3-4 days.
  13. You can use the tigernut pulp in your smoothies, or just eat it off the spoon. I am currently working on some new recipes utilizing the tigernut pulp and will share those soon!

So, what do you think? Have you tried tigernuts? Do you like them? Leave a comment below!


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About Jessica Espinoza

Jessica is a real food wellness educator and the founder of the Delicious Obsessions website. She has had a life-long passion for food and being in the kitchen is where she is the happiest. She began helping her mother cook and bake around the age of three and she's been in the kitchen ever since, including working in a restaurant in her hometown for almost a decade, where she worked every position before finally becoming the lead chef. Jessica started Delicious Obsessions in 2010 as a way to help share her love for food and cooking. Since then, it has grown into a trusted online resource with a vibrant community of people learning to live healthy, happy lives through real food and natural living.

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