Tigernut Milk

Tigernut Milk

Tired of almond milk? Try Tigernut Milk!

Tigernuts are actually NOT nuts, they are small vegetable tubers that grow below the ground’s surface and are harvested in pretty much the same way as a potato. They have all of the nutrients and energy benefits of nuts but without the elements that can adversely affect allergies. This ancient superfood originates from Africa and is currently cultivated in West Africa & Spain. In Spain they are known as “Chufa’s”.

They are the #1 source of Resistant Starch, a prebiotic fiber that resists digestion and becomes fuel for our probiotic bacteria. In addition, one ounce of Tigernuts has 40% of our daily recommended fiber!

Tiger nut milk has a naturally sweet, toasty flavour and is a great alternative to dairy milk, nut milk or coconut milk. It tastes great alone or as base for smoothies or ice creams.


  • 1 cup tigernuts
  • 4 cups filtered water


  • 1/4 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/4 tsp sea salt
  • 1 T sweeter of choice (honey, maple syrup, or other sweetener of choice – if using stevia you only need a couple of drops)

Materials required

  • A nut milk bag
  • A high powered blender (I use a vitamix)


  1. Place the tiger nuts in a bowl full of water, cover with a cloth, and place at room temperature for 12 – 48 hours. The tigernuts will soften and become more crunchy.
  2. Place the soaked tigernuts in a blender with the water and blend on high speed for about a minute. Add the vanilla, cinnamon, salt and sweetener if using.
  3. Strain the milk through a nutmilk bag into a bowl, squeezing as much liquid out as possible from the tigernut pulp.
  4. Place the milk in a container and store in the fridge – will last around 6 days.


If you’ve ever made nut or seed milk before, you know you end up with two components: the milk and the pulp. Most people never know what to do with the pulp and tend to throw it out. However, the pulp is still nutrient-rich and full of beneficial resistant starch, so I always like to make something with it.

Here are some great ways to repurpose the pulp:

  • Make tigernut flour – it can be used in many recipes in replace of other flours. It’s simple to do. Just dry out the pulp in a dehydrator or in your oven and once it is completely dry, use a coffee grinder or a heavy duty food processor to grind it into a fine, high fiber flour.
  • Make energy balls by blending the pulp with some dates or other dried fruit and nuts/seeds of choice.
  • Add to your smoothies for a nutrient boost.
  • Make a granola style topping for smoothie bowls, coconut yogurt or porridge by blending the pulp with a bit of cinnamon, shredded coconut and dates.


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