This tiger nut horchata recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy eating on her website, Eat Good 4 Life.
If you like rice-based Mexican horchata, I know you’ll appreciate this Spanish-style version just as much. I always drink it when I go back home to Spain. Made from tiger nuts, this beverage is sweet, creamy and refreshing. It’s also packed with health benefits from its key ingredient. What are these rare things called tiger nuts, you ask?
Well, as it turns out, tiger nuts are not actually nuts at all. They are in fact small root vegetables that once comprised a majority of our Paleo ancestors’ diets. Intrigued? These tubers have a consistency similar to dried coconut, and a flavor reminiscent of roasted chestnuts. The best part is that tiger nuts are packed with superfood qualities.
Tiger nuts are a good source of resistant starch, which is a beneficial prebiotic fiber that helps burn fat and reduce hunger. A 2005 study found that dietary resistant starch, like the kind found in tiger nuts, may improve insulin sensitivity, which can reduce elevated blood sugar levels.
Their fiber content is also beneficial for digestive health, which makes them a great snack to munch on throughout the day. Try them in trail mix or as a topping for oatmeal or yogurt. The peeled variety can be eaten straight out of the bag, whereas unpeeled varieties should be soaked overnight.
In Spain, tiger nuts are most commonly known in the context of horchata de chufa (tiger nut horchata). It’s hard to find this beverage in the U.S., so I encourage you to try the recipe for yourself. Plus, homemade horchata is so much more delicious than store-bought horchata! It’s made in a similar way to almond milk, and is also vegan, dairy-free and nut-free. With only a few ingredients, it’s easy to make this tiger nut horchata when you’re craving a refreshing sweet drink. The tiger nuts have a natural sweetness, but I added a bit of sugar and cinnamon for the traditional horchata experience.
I used one cup of organic peeled tiger nuts for the recipe, so I still have leftovers to enjoy for snacking. The remaining tiger nut pulp can be added to smoothies, pancakes, waffles, or muffins for an additional boost of fiber in your baking. Waste not, want not!
This tiger nut horchata recipe is sure to be a new favorite in your home. It’s the perfect way to cool down during the hot summer days ahead. I hope you get a chance to make this recipe and share it with loved ones!
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.