Description
Tiger nut milk is a delicious nut-free alternative to other plant milks. Naturally sweet and creamy, it requires only two ingredients: tiger nuts and filtered water. Drink it cold or hot, use it in coffee, cacao, or matcha, pour it over cereal or granola, or use it as a nut-free and dairy-free milk for baking. Tiger nuts are rich in fiber, magnesium, and potassium, as well as naturally occurring resistant starch.
Ingredients
- 1 cup whole tiger nuts (peeled or unpeeled) + filtered water to soak them
- About 900 ml (3 1/2 cups) of filtered water to make the milk
- Optional: one date or sweetener, pinch of salt, vanilla, warming spices
Instructions
- Soak the whole tiger nuts in filtered water overnight, at room temperature.
- In the morning, drain the soaking water and rinse them, and add the soaked tiger nuts to a food processor. Process until ground.
- Transfer the ground tiger nuts to a blender, top with the 900 ml of filtered water, and blend until it looks like milk. If you have a smaller blender like a Nutribullet, mix the tiger nuts and the water in batches.
- Using a nut bag, separate the pulp from the liquid.
- Store the milk in a glass bottle in the refrigerator for up to one week.
Notes
Note on oxalates and other anti-nutrients: Tiger nuts naturally contain oxalates, phytates, and tannins. Research suggests that soaking and toasting can significantly reduce these compounds, with toasting having a greater effect. For further reduction, the study recommends soaking tiger nuts at 60°C (140°F) for 6 hours or toasting them in an open pan for 30 minutes before soaking. Regular overnight soaking at room temperature is still a practical option. (Adejuyitan, 2011)