How to Cook with Tiger Nuts (& an extra simple tiger nut dessert!)

I want to share this lovely tiger nut dessert recipe. I worked hard to get this to you!

You see, a few years ago I had a pretty disappointing experience with food. In fact, I flew halfway across the world in search of a particular local delicacy… and I never did taste it or even lay eyes on it.

Such a disappointment for a local food lover like me!  

My Zealous Search for Tiger Nuts in Spain

At the time I was in Barcelona, Spain, and I had my eye and heart set on trying some traditional Spanish horchata de chufa, or tiger nut milk.

For the sake of authenticity, it’s important not to confuse the Spanish version with Mexico’s version. Horchata in Mexico uses white rice. In some areas of Central America, like Honduras and El Salvador, horchata is made from morro seeds. These are found in a fruit that looks a bit like a coconut.

But I have yet to lay eyes on it.

A rose by any other name should still taste as sweet, right? Um… no.

For this post, we’re interested in the Spanish version because it uses tiger nuts. And tiger nuts are a healthy, hearty ingredient considered a “traditional” food in Spain.

How my Zealous Search for Tiger Nuts in Spain Unfolded

Anyway, back to Barcelona. I was searching high and low.

I stalked the menus of dozens of local cafes, restaurants and other eateries hoping to find horchata de chufa on a beverage list. I visited local markets and grocery stores hoping to get my hands on some tiger nuts. I wanted to, at the very least, hold them close and smuggle them back to the chic apartment my friend and I were renting for the week.

Maybe I could make my own? Unlikely to be authentic, but I was beyond caring. I don’t remember if we even had a blender in the apartment, but it didn’t matter. I would find a way.

Even though it was the middle of February and even though I was looking for a food commonly enjoyed as a warm or summer weather beverage, I still hoped to find it somewhere… anywhere.

Unfortunately, I was unsuccessful.

No horchata de chufa or tiger nuts of any kind for me in Barcelona.

How I Discovered Tiger Nuts By Chance in Canada

This story could have a sad ending but a few months after returning home, the unexpected happened.

One day, when I was minding my own business and wandering the aisles of the local bulk food store in my small town, I found the food I had searched for, even longed for.

There it was with a bright “NEW” tag announcing its recent arrival to the store (and coincidentally, my life).

I probably squealed out loud.

Wait… Tiger Nuts Aren’t Even Nuts?

Like many food mysteries (avocados are a fruit? coconuts aren’t actually nuts?), tiger nuts are not what they first appear to be. For one thing, tiger nuts aren’t actually nuts. It’s unclear how they got their name but tiger nuts are tubers. Just like potatoes, Jerusalem artichokes, yams, taro and jicama.

Tubers are the parts of plants that grow underground and store a plant’s nutrient reserves. The plant essentially stores extra nutrients to provide food for the plant during tough weather conditions like drought or severe cold, which can stress the plant.

When tubers are stored, their inulin content is converted or broken down into fructose. Tiger nuts are usually stored for three or more months before selling, which means they often taste naturally sweet.  

Tiger Nut Nutrition Information

There isn’t a wealth of science-based information about tiger nuts available yet. However, they are a nutrient-dense food.

Tiger nuts contain significant amounts of fatty acids, carbohydrates, vitamins C and E, as well as certain minerals, including magnesium, phosphorus, potassium, calcium and iron.

It seems tiger nuts may have been a key food in the diet of the “Nutcracker Man”, one of the world’s earliest humans about 1.4 to 2.3 million years ago. I don’t know about you but that feels like yesterday, doesn’t it?

Tiger nuts may contain high amounts of pyrroloquinoline quinone (PQQ) based on this article.

PQQ research, according to Dr. Michael Murray, has focused on its ability to improve and maintain brain function and cognition. PQQ research has looked at its ability to stall neurological degeneration while reducing the build-up of amyloid plaque responsible for Alzheimer’s disease.

And if the fact that these tubers are super healthy and delicious wasn’t enough, apparently you can also use tiger nuts as bait when you go fishing. Apparently turkeys, ducks and hogs also find them delicious. Huh.  

Your info is safe with me. I will guard it with my life and promise no spam, ever. I genuinely hate it as much as you do!

Tiger Nut Culinary Uses

From a culinary nutrition perspective, what can you do with tiger nuts once you get your hands on some?

Well, you can make your own Spanish horchata de chufa (tiger nut milk). And you don’t even need to travel around the world.

It can be made the same way as homemade almond milk. And we know how easy that is, right?

The secret to great horchata de chufa? In my humble opinion, I believe it’s extra cinnamon!

You could also make a simple yet ingenious summer breakfast porridge, substituting the almonds. My Late Summer Peach and Almond Porridge will hit the spot. And if you feel like dessert, and I know I always do, you could make these luscious tiger nut dessert bars.

They are an extra creamy gluten- and grain-free lemon bar with raspberries added for colour and sweetness.

Since tiger nuts aren’t nuts at all, they should be acceptable in school snacks, lunches, etc. When in doubt, check with your child’s school.

This ingredient may also be new to school officials. If so, feel free to share this post with them!

I developed this recipe for a Summer Desserts cooking workshop I teach and I’ve only had rave reviews every time. Essentially you’re using ground tiger nuts in both the crust and the filling (as a thickener) in these tiger nut dessert bars.

As mentioned above, tiger nuts are naturally sweet. I would describe them almost like a cross between almond and coconut. Because of this, you can use fewer sweeteners in your dessert recipes. And you’re more likely to feel satiated after you enjoy them.

I use minimal amounts of maple syrup in this dessert. In addition, it makes a large recipe, roughly a 8 1/2 x 12-inch pan.  

Here’s how to make my tiger nut dessert (aka Pink Lemonade) bars:

I can’t wait to experiment with this new ingredient more.

Perhaps you’ll see a tiger nut granola recipe from me in the future?

Maybe tiger nut pudding?

Or perhaps tiger nut pancakes or tiger nut breakfast cake?

The possibilities are endless!

I love trying new ingredients because life is a plate… eat up!

Ashleigh