This homemade Tiger Nut Milk (aka Horchata De Chufa) is a delicious new dairy-free milk recipe to add to the collection. Creamy, sweet, and requiring only two ingredients to make – it’s also vegan, GF, dairy-free, lactose-free, and nut-free too!
You may have noticed that I’ve been on a bit of a dairy-free milk kick at the moment – with recipes for a wide variety of nut milks, oat milk, rice milk, soy milk, etc. So how could I not add this homemade tiger nut milk recipe to my collection?
Now, you may be wondering what are tiger nuts and what are the benefits of tiger nut milk in comparison to your usual dairy-free milks. Have no fear; the answers are all below in the blog post. As well as how to eat tiger nuts pulp leftover from the milk-making process.
While tiger nut milk isn’t as widely acknowledged as certain other dairy-free milk options here in the UK, it is a beloved drink in Spain. This drink is called horchata de chufa and is served ice-cold in the hot summer months. It is also consumed in Mexico with cinnamon and vanilla.
However, it is also a great everyday dairy-free milk option all year round and definitely worth trying.
What are tiger nuts?
First things first, tiger nuts aren’t actually nuts. Nor do they have anything to do with tigers. Tiger nuts (aka cyperus esculentus) are a part of the ‘tuber’ family, like potatoes and artichoke – which means they’re an excellent alternative for those with nut allergies and grain allergies.
- Tiger nuts are a fantastic food for a majority of diet choices; paleo, gluten-free, vegan, low FODMAP, grain-free, whole food, etc.
- They have a few names including tiger nut, chufa, earth almond, yellow nutsedge, etc. and were originally cultivated in Egypt as far back as 4000bc.
- In terms of taste, it can be a bit hard to describe. Some day they are similar to almonds with a rich, nutty flavor. However, they are also naturally sweeter – with others likening them more to coconut.
What is most spectacular about these little tubers are the amazing health benefits they pack. Which, is probably why tiger nuts are regaining popularity around the world.
Benefits of tiger nut milkÂ
Tiger nuts are tiny tubers which are a good source of resistant starch with high fiber content. They have great health benefits. In fact, one source I read states that they are an ancient superfood with unique macronutrient content suggesting they are a ‘perfectly balanced’ nutritional food.
While there is definitely a long list of health benefits surrounding tiger nuts and tiger nut milk, personally there is one that stands out for me.
Tiger nuts are an amazing prebiotic food with resistant starch high fiber content. What does this mean?
To put it simply, we already know that fiber is essential to our diet for bowel and digestive health. However, more recently, there are an increasing amount of studies being published linking high fiber diets to overall improved health. This includes keeping control of blood sugar levels and lowering cholesterol, as well as weight loss and management. Basically, from what I’ve read, eating a high-fiber diet = living a longer life.
Obviously, it’s not as simple as that when you factor in everything else in our lives – but it’s certainly an exciting find. And, tiger nuts contain more fiber than even oat bran.
So what about resistant starch? – This acts as a prebiotic, aiding good bacteria to thrive in our gut. The link between good gut health and overall health seems to be increasing weekly and adding lots of prebiotic foods into your diet is a goal worth having.
Note* Other prebiotic foods include bananas, onions, garlic, asparagus, and leeks. To name a few.Â
With the above being said, it’s worth noting that when suddenly increasing your prebiotic intake, this can cause temporary digestive issues. Your gut does take some time to get used to a change in its microbiome – so I suggest slowly increasing your prebiotic intake.
What about tiger nut nutritional value?
Tiger nuts are a rich source of a variety of vitamins, minerals, and other good plant compounds. This includes containing high levels of Vitamin E ( 278% of your DV, in fact, in a 1oz serving) and Iron. They also contain good amounts of Vitamin C, phosphorus, magnesium, zinc, and potassium.
All of the above work together to improve the health of our immune system as well as overall bodily health.
They are also very rich in antioxidants, protecting our bodies against harmful free radicals and a variety of diseases thought to be caused by chronic inflammation, including heart disease and even certain cancers.
Although, it’s worth noting that they do also contain ‘antinutrients’ which reduce certain nutrient absorption in the gut. This is the case with many legumes, seeds, and nuts. Germinating the tiger nuts can reduce the antinutrient levels, but isn’t necessary for this DIY tiger nut milk.
Tiger nuts are also said to be anti-bacterial and have been tested (and approved) against bacteria including E-Coli and Salmonella.
How to make tiger nut milk in six easy steps
Tiger nut milk is a great alternative to cows milk and creates naturally sweet, nutty plant-based milk. Here is the recipe to make tiger nut milk in just a few simple steps.
Ingredients
All you need is:
- tiger nuts
- filtered water
Steps
Start by soaking the tiger nuts for six hours or overnight. They will swell in size ever so slightly and will make them easier to blend into creamy, smooth milk.
Add the soaked tiger nuts into a high-speed processor/blender. Blend the nuts down to rough pieces.
Add the 4 cups of water and blend again till creamy and smooth. This usually takes between 2-3 minutes.
I use my NutraMilk processor, which allows me to drain the liquid directly into a bottle while keeping the tiger nut pulp leftovers in the jug.
When using a regular blender/food processor, after blending the nuts with the water, pour the liquid into a bowl through a nut milk bag. Squeeze the nut milk bag to get all the milky liquid out. Then pour into a bottle.
You could also use a fine-mesh sieve and press out the leftover tiger nut pulp to drain any liquid.
The leftover tiger nut pulp can easily be made into flour by leaving it to dry (or dehydrating it at a very low temperature in the oven). This can then be used in a variety of bakes and works similarly to almond flour, although is slightly sweeter. The tiger nut flour can then be used for crackers, no-bake bars, pancakes cookies, etc. Alternatively, you could leave it wet and blend it into smoothies
Store in a glass bottle in the fridge for 3 days. You will notice it begins to smell slightly sour as it spoils.
Note* before using it, give the bottle a good shake to mix up any loose sediment at the bottom of the bottle – Then, you’re good to go.
Other Simple DIY’S You May Like
If you’re interested in trying some more delicious dairy-free milk recipes, then look no further. I have a variety of different dairy-free milk recipes on my blog including this Homemade Oat Milk ( that isn’t slimy), Zero Waste Homemade Almond Milk, and How-to: DIY Homemade Coconut Milk.
For the full list, feel free to browse through the DIY section of my blog or search ‘milk‘ in the search bar for options including rice, soy, cashew, walnut, etc.
Homemade Tiger Nut milk (Horchata De Chufa)
Ingredients
- 1 cup Tiger Nuts
- 4 cups filtered water
Suggested Equipment
Instructions
- Start by soaking the tiger nuts for six hours or overnight. They will swell in size ever so slightly and will make them easier to blend into creamy, smooth milk.Â
- Add the soaked tiger nuts into a high-speed processor/blender. Blend the nuts down to rough pieces.
- Add the water and blend again till creamy and smooth. This usually takes between 2-3 minutes.
- I use my NutraMilk processor, which allows me to drain the liquid directly into a bottle while keeping the tiger nut pulp leftovers* in the jug.
When using a regular blender/food processor, after blending the nuts with the water, pour the liquid into a bowl through a nut milk bag. Squeeze the nut milk bag to get all the milky liquid out. Then pour into a bottle.
You could also use a fine-mesh sieve and press out the leftover tiger nut pulp to drain any liquid. - Store in a glass bottle in the fridge for 3 days**.
MERCY EMMAUAL
THANKS FOR YOUR LECTURE PLEASE SOME TIGER NUT TASTE SUGARY IT IS POSSIBLE THEY USE SUGAR FOR TIGER NUT
Support @ Alphafoodie
Hi,
Fructose is naturally found in tiger nuts and that might give them a bit of a sweet/sugary taste. If they taste too sweet, it’s possible the brand adds sugar when processing the tiger nuts – it’s best to check the label or contact the brand to verify. I hope this helps.
Colleen
Hi. Thank you for the recipe. Can I use tiger nut flour also to make this? Seems like it would work if you don’t have the nuts on hand.
Support @ Alphafoodie
Hi Colleen,
I haven’t tried it, but it should still work fine. Let me know how it goes!
Ursula
Thanks for the lecture. I always taught tiger nut was from a tree.
Support @ Alphafoodie
Glad you enjoyed the article, Ursula 🙂
Yasmin
I am intolerant to dairy, rice and most nuts, and even oats! So I didnt have much options.. until I came across tiger nut milk which was a great choice for me. Did a good batch for a week. Love the taste already but lets see how it tastes on coffee 🙂
Support @ Alphafoodie
Thank you so much for your comment, Yasmin. So happy you have found tiger nut milk 🙂
J J
Taste great in coffer
Support @ Alphafoodie
Glad you liked it. Thank you for your comment!
Kim
I made this a few days ago and I love it! Unable to have any other type of milk alternative. Any thoughts on using sliced tiger nuts for this recipe? Thank you!
Support @ Alphafoodie
Hi Kim,
As long as the nuts are raw, it shouldn’t be a problem if it’s sliced.
Duru Rose
Thanks for this.
What is the difference between saving the Tigernuts milk in a glass bottle and saving it in a plastic bottle.
Support @ Alphafoodie
Hi,
If you’ve stored other liquids in the bottle previously, it’s possible that some of the flavors have remained on the inside. Research also shows that plastic containers slowly leach chemicals into the drinks and food stored in them, that’s why I prefer using glass containers. However, if a plastic bottle is all you have, that’s OK – make sure it’s well cleaned before you store the tiger nut milk in it. I hope this helps.
Mary Led
How much water do you soak them in and do you drain that off after soaking?
Support @ Alphafoodie
Hi Mary,
You need to cover them by a couple of inches. Then you drain the soaking water (you can use it for your plants).
Lisa Wells
Raw or roasted nuts?
Support @ Alphafoodie
Hi Lisa,
You need dried raw tiger nuts, not roasted. I hope this helps.
Angie
This makes great golden milk.. I made it in theAlmond cow..
Support @ Alphafoodie
Thank you for sharing, Angie. The tiger nut milk with turmeric sounds delicious.
Mol
Hi, would you use peeled or unpeeled tiger nuts here? Thanks 🙂
Support @ Alphafoodie
Hi,
You can use either peeled or unpeeled. I used unpeeled tiger nuts and the horchata still turned out great 🙂
Toyosi
Hi Samira,
Do I use fresh or dried tiger nut?
Samira @ Alphafoodie
Hi Toyosi,
I used dried tiger nuts, unpeeled. I hope this helps.
Blogiposa
Did you use whole or peeled tiger nuts?
Support @ Alphafoodie
Hi,
You can use either peeled or unpeeled tiger nuts. I used unpeeled/whole nuts. I hope this helps.
Chris Fen
What brand of tiger nuts do you use? I can’t have dairy and want to make this milk but while shopping for tiger nuts there seem to be a lot of complaints of various brands being rancid or moldy. I am allergic to mold and cannot afford to consume it so not sure how to avoid this issue. Any thoughts? Thanks!
Support @ Alphafoodie
Hi Chris,
I’m sorry I currently can’t recommend a specific brand. Maybe you can get advice from a local farmer’s market or a store that sells organic foods. I hope you find a solution.
Jessica robinson
Thanks for being there please cups of tiger nut,date,and coconut wil be okay for family use. Thanks
Support @ Alphafoodie
Hi Jessica,
This sounds like a good combination. If you like the taste, I don’t see why you can’t consume it. But if you have any health-related questions, it’s best to consult a professional. I hope this helps.
Asmaa Abd Elrazek
Very amazing
Support @ Alphafoodie
Thank you so much for your comment!
Anita
I have really learned a lot here I will give it a trayer
Support @ Alphafoodie
Thank you for your comment, Anita. I hope you like it.