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What Are Tiger Nuts And Why Should You Eat Them?

Tiger nuts have been cultivated by humans for centuries, the earliest records of their use dates back to Neolithic Egypt. And now, thanks to its numerous health benefits, tiger nuts have made a comeback in the market since past few years.

But first thing first, what are tiger nuts?

Firstly, let’s clarify that they are not actually nuts, nor do they belong to the animal kingdom. :) Tiger nuts are tubers, like sweet potato, though much smaller in size, and taste like an almond and pecan. They get their name from the stripes on the tubers’ exterior.

What makes it a superfood?

Tiger nuts are praised for their high resistant starch fiber content. Resistant starch fibers are loved for their prebiotic capacity (meaning they feed the good bacteria in your gut). These fibers pass through your system undigested, and are thought to reduce blood sugar spikes and aid in satiety.

In addition, they are a good source of plant-based protein, poly and monounsaturated fats, magnesium, calcium, vitamins C and E. Plus, they are gluten-free and dairy-free, making it a great option for those on Vegan or Paleo diet.

Also, according to research, these fiber-packed tubers can improve cardiovascular health by lowering LDL or bad cholesterol levels.

Moreover, the high antioxidant content in tiger nuts helps fight free radicals, consequently lowering the risk of chronic inflammation and certain cancers. And if that is not enough to convince you to start eating them already, these nutty tubers also promote digestion and gut health.

Which brings us to the next question, how should you eat them?

You can eat them raw, roasted, soaked or boiled. Tiger nuts come in many forms, flours, milked, added to other foods like granola or tree nut mixes. Try adding one serving of tiger nuts to your morning yogurt with half a serving of fruit.

You can also opt for tiger nut flour, tiger nut oil or tiger nut milk – a great dairy substitute for those who are lactose intolerant.

Angie’s Juicery here in Toronto also makes an AMAZING tiger nut mylk which is my very fave way to have it!

There are also many of delish recipe ideas available online for those who are looking to incorporate this ingredient into their daily diet. Try these Tiger Nut Chocolate Chip Zucchini muffins to start!

Tiger Nut Chocolate Chip Zucchini Muffins


  • 3 TBSP water + 1 TBSP ground flax meal (or one egg, if not vegan)

  • ½ cup pumpkin puree

  • 1 cup zucchini, water squeezed out

  • ¼ cup + 1 Tbsp coconut oil, melted

  • ¼ cup maple syrup

  • 1 cup tiger nut flour

  • 1 Tbsp coconut flour

  • 1 Tbsps. cocoa powder

  • 1 tsp cinnamon

  • ¼ tsp salt

  • ¼ tsp baking soda

  • ¼ cups chocolate chips


  1. Preheat oven 375F and line pan with 7-8 parchment paper liners (or spray normal liners).

  2. Using a large mixing bowl, combine flax and water and let sit for 5 minutes.

  3. Add pumpkin puree, zucchini, maple syrup, and coconut oil. Stir to combine.

  4. Combine dry ingredients in a separate bowl. Pour in the wet ingredients and mix well to combine. Fold in chocolate chips.

  5. Fill muffin liners ¾ of the way. Top off with a few more chocolate chips, if desired.

  6. Bake for 30 minutes or until toothpick comes out clean.

  7. Remove from oven and allow to cool completely before serving.


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