Tiger nut butter is a great nut-free butter alternative for anyone with a nut allergy, sensitivity, or is following a paleo or autoimmune protocol (AIP) diet. This recipe takes less than 10 minutes and contains just 3 ingredients. Read on to learn how to make a quick and tasty snack that is also dairy, and gluten-free.
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What Are Tiger Nuts?
You may be thinking, “what is a tiger nut!?” Tiger nuts are not nuts and they don’t come from tigers!. Also known as cufa yellow, nutsedge, or earth almonds, tiger nuts are actually edible tubers.
There are three types of tiger nuts:
The yellow variety is the one that is most used as food. This is because it is the most flavorful and has a longer shelf life. It also contains more protein and less fat.
The yellow tiger nuts have a texture and flavor to regular nuts. They are great for people who need a substitute for nuts and seeds. They also offer a ton of health benefits.
Health Benefits of Tiger Nuts
Tiger nuts have been used as both food and medicine by the ancient Egyptians dating all the way back to 5,000 BC. This is because tiger nuts are a rich source of nutrients and antioxidants.
Tiger nuts are cholesterol and sodium-free food. They are also a good source of fiber. They also contain essential minerals like iron, calcium, magnesium, potassium
A ¼ cup of tiger nuts contains the following nutrients:
- 10 grams fiber (40% of the DV)
- 2 grams protein
- 7 grams fat (11% of the DV)
- 19 grams carbohydrates (6% of the DV)
- 9 grams sugar
- 30 mg calcium (3% of DV)
- 1.8 mg iron (10% of DV)
- 27.9 mg magnesium (7% of DV)
- 215 mg potassium (6% of DV)
- 1.05 mg zinc (7% of DV)
- 1.8 mg vitamin C (3% of DV)
- 0.1 mg B6 (5% of DV)
Tiger nuts are a good source of healthy fats. They contain mostly oleic acid which is the same fat found in olive oil. This makes tiger nuts associated with improvements in blood pressure, blood sugar, and heart health.
Other tiger nuts benefits come from the fact this food is naturally gluten, nut, and dairy-free. This makes it a good option to add to the paleo or autoimmune protocol (AIP) diet.
Are There Any Disadvantages of Tiger Nuts?
This food offers a host of good nutrition and potential health benefits but you may be wondering if there are any downsides to adding this food to your diet.
In regards to the question, “are tiger nuts good for you?” It depends.
If you are not used to eating a lot of fiber or have trouble digesting this nutrient you may experience gas and bloating. Raw tiger nuts also contain anti-nutrients (phytates, oxalates, saponins, and tannins). Ingesting these compounds may prevent nutrients from being absorbed.
It is best to buy your tiger nuts from a reputable company that tests the nuts for pathogens.
Tiger nuts are lower in protein and also contain a higher amount of carbohydrates than other nuts. This is something to watch if you are on a low carb or keto diet.
How To Eat Tiger Nuts
Tiger nuts will come roasted and ready to eat. Other times you need to soak, boil, or toast them.
Tiger nuts are also made into a non-dairy beverage called tiger nut horchata. This tiger nut drink can be made at home or bought online.
What is Tigernut Flour?
Tigernut nuts are also roasted and ground into a fine powder called tigernut flour. It can be used in baking or as a binding ingredient in meatballs, hamburgers, and veggie patties.
Like regular tiger nuts, tiger nut flour is sodium and cholesterol-free. The rest of the tigernut flour nutrition is slightly different from tiger nuts. 100 grams or ½ cup of this nut-free flour contains about the following
- 1 gram protein
- 7 grams fat (7% of the DV)
- 18 grams carbs (7% of the DV)
- 9 grams fiber (32% of the DV)
- 6 grams sugar
- 20 mg calcium (2% of the DV)
- 2 mg iron (8% of the DV)
- 240 mg potassium (4% of the DV)
Tigernut flour substitutes are great in place of almond and other nut flours. It also pairs well with other gluten-free flours and is great in baked goods.
What Does Tigernut Flour Taste Like?
When it comes to taste, tiger nuts have an almond-like flavor. It is nutty but also naturally sweeter than other nuts. Tigernut flour tastes similar to tiger nuts with a mild, earthy flavor with a hint of sweetness. It has been compared to the taste of coconut.
Other tigernut flour recipes include tiger nut milk, tigernut flour pancakes, and tiger nut butter.
What is Tigernut Butter?
Tigernut butter is basically spreadable butter made from tiger nuts. Of all the tigernut recipes, at least in my opinion, this is the best way to prepare tiger nuts.
Tiger nut butter can be made from both whole tigers nuts and tigernut flour.
This food is also a good substitute for anyone who cannot have almond butter or peanut butter.
Tigernut Butter Homemade vs Store Bought Jarred Brands
If you are feeling lazy you can also check out jarred tigernut butter. I have not seen these butters in the store. They can be found by googling either “tiger nut butter” or “tigernut butter.”
They can also be quite expensive. If you’re looking to get more for your money check out the recipe to learn how to make your own at home.
What Does Tiger Nut Butter Taste Like?
When it comes to the question, “is tigernut butter good?” I say it’s quite delicious. If you like other nut spreads you will like this smooth and creamy nutty yet sweet flavor.
Where To Buy Tigernut Flour
Here are the deets on how to get your hands on tigernut flour.
I have found tigernut flour in supermarkets and at local health food stores. It’s odd though, lately, my local grocers who used to carry tigernut flour have not had it on the shelves lately.
If you want to support your small business owners you can ask them to order it for you. They are also readily available online and can be delivered right to your door. Some retailers that sell tigernut flour are Vitacost, Thrive Market, and Amazon. *
Some high-rated brands* include
Ingredients in the Tigernut Butter Recipe
This tigernut butter recipe is super simple and contains just 3 ingredients.
- Tigernut flour
- Extra virgin olive oil
- Cinnamon (optional)
The extra virgin olive oil (EVOO) is what smoothes the tigernut flour and gives it that butter-like consistency. You can also use coconut oil or avocado oil as a substitute.
Some recipes will add a dash of sweetener like maple syrup but personally, I find cinnamon can also add a bit of sweetness.
If you are in a savory mood you can also add a dash of Himalayan pink salt.
I am not a big salt person so I skipped this ingredient and added cinnamon instead for a natural sweetener.
How to Make Tiger Nut Butter
There are two ways to make tiger nut butter.
One way is by soaking the tiger nuts in water for about 12 to 48 hours. You then have to drain them and use a high-powered blender or food processor to puree the nuts into “butter.”
The other way is way simpler and will take a lot less time. This is done by using tigernut flour.
I was able to make this tiger nut butter by hand mixing the flour and oil together. It will take less than 5 minutes.
Here are the steps to make tigernut butter:
1. In a small mixing bowl add the tigernut flour.
2. Add one tbsp extra virgin olive oil to the tigernut flour.
3. Top the flour and oil mixture with cinnamon.
4. Then mix them all together until well blended.
5. Add the second tbsp of oil.
6. Mix in the olive oil until it is a butter-like consistency
7. Serve with fruit, spread onto your favorite gluten-free bread, or enjoy plain with a spoon.
How Can I Eat Tiger Nut Butter?
This recipe offers a snack free of added sugar and preservatives. Tigernut butter can be used like almond, peanut, and other kinds of nut butter. It can be used in the following ways:
- Eat it with fruit (apples, bananas, blueberries)
- Spread it on celery
- Make a TNB&J (tigernut butter and jelly) sandwich on gluten-free bread
- Added it to smoothies
- Make tigernut butter cookies
Or you could just eat it right out of the dish because it’s just so tasty!
Variations of Tiger Nut Butter Recipe
Other oils can be used in this recipe including avocado and coconut. If you use coconut oil you will need to use a blender to mix it together. You can blend it on high for about 2 minutes or until creamy.
This will also change the texture. It will be hard after you take it out of the fridge. So you will need to wait before you can spread it.
Equipment Used in the Tiger Nut Butter Recipe*
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I hope you love this recipe as much as I do. Please let me know how you liked it by rating and commenting below.
Tiger Nut Butter
- 2 tbsp Tigernut flour
- 2 tbsp Extra virgin olive oil (EVOO)
- 1/4 tsp Cinnamon (optional)
- In a small mixing bowl add the tigernut flour
- Then add 1 tbsp extra virgin olive oil to the flour
- Top the flour and oil mixture with cinnamon
- Then mix well
- Add the second tbsp of oil
- Then mix again until it is a butter-like consistency
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