Food Health/Fitness

How To Make Tiger Nut Milk & Health Benefits

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Tiger nut milk is an extract of the diverse tiger nut. Tiger nut as we know it is a crop of the sedge family and is widely found across the world. The nut is found mostly in the eastern hemisphere and grown with care. From this same nut, you can get its magical milk. tiger nut milk benefits are many in number. You can use tiger nut milk nutrition, tiger nut milk for babies, however, you wish, it’s secrets are yet to be unlocked. Tiger nut is a traditional food in Africa and Spain, one of the earliest cultivated by man. In Nigeria, tiger nut is used to make beverages like kunnu aya, and tiger nut milk itself. This milk is surprisingly easy to make, all you need is tiger nuts and water. Other ingredients like spices and sweeteners can be added to give it a twist, however, this drink is largely loved in Nigeria. Tiger nut milk is naturally sweet with lots of nutritious elements, unlike other kinds of milk made from nuts which have highly inflammatory omega 6 fatty acids, tiger nut milk has monounsaturated fats. As for tiger nut milk calories, 100ml of tiger nut milk contains 56 calories, 2g fat, 9.8g carbs and 0.6g protein, therefore it is very helpful for those on the road to weight gain. Knowing how to use tiger nut milk will increase the level of satisfaction you’ll derive from the product. They say it’s the best when used in smoothies or for overnight oats and is best served warm with a hint of vanilla and cinnamon. However, it could be tasty, but the locals may have a different palette when it comes to how they like their tiger nut milk made. The process of making this milk is simple.

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Here are steps on how to make tiger nut milk

tiger nut milk


  • 1 cup tiger nuts
  • 4 cups water
  • ½ tsp. vanilla extract, optional
  • ¼ tsp. cinnamon
  • 1 Tbs. maple syrup, raw honey or another preferred sweetener, optional
  • Pinch of unrefined salt


  1. Place the tiger nuts in a bowl with water, cover with a cloth and place at room temperature for 24 – 48 hours. This is done to soften the tiger nuts become crunchier.
  2. Pour the soaking water (this will add a bit more flavour to the finished beverage) and the soaked tiger nuts in a blender. Blend on high speed for a minute, until the mixture has a creamy appearance with small bits of tiger nut
  3. Add the vanilla, cinnamon, salt and sweetener as preferred.
  4. Strain the milk through the nut milk bag into a container. Squeeze as much liquid as possible from the tiger nut
  5. Don’t throw the tiger nut pulp away. It is rich in nutrients and full of the beneficial resistant starch. Reserve the pulp for the suggestions below.
  6. Chill the tiger nut milk before serving. It lasts a few days in the fridge.

This 6-step process produces the some of the finest tiger nut milk which can be used in dishes as a substitute for regular dairy, without losing your desired nutrients. If you’re wondering where to buy tiger nut milk at this point, they are available in some supermarkets, but the best ones are made and sold locally in the markets, you can also make it at home in your kitchen. In terms of tiger nut milk preservation, it lasts up to 3 days in a refrigerator, however, keeping it in a freezer will preserve it for a longer period of time.

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The health benefits tiger nut milk cannot be overemphasized, here are some benefits of tiger nut milk

tiger nut milk

  • Rich in energy content

Tiger nut milk, as well as the pulp, are rich in energy content like starch, protein, and vitamins. The body needs a substantial amount of energy to carry out day to day activities and having the milk makes it easier to consume.

  • Helps to control blood pressure

This natural nut contains an amino acid called arginine. Arginine is an essential property in controlling blood pressure, making tiger nut milk healthy for patients dealing with high blood pressure.

  • High level of fibre

Tiger nut milk which is a product of tiger nut is rich in fibre. This makes it good for a weight loss diet because fibre fills the stomach faster, causing the individual to eat less than they normally would.

  • Rich source of vegetable protein

Tiger nut milk is a great source of vegetable protein as it is rich in amino acids and more. Protein is the active nutrient responsible for body growth. This milk is the best friend of a vegetarian. As a bodybuilder, the milk will be a great substitute to artificial boosters.

  • Rich in mineral

Tiger nut milk is rich in minerals like potassium and magnesium. Potassium is essential for proper organ function; muscle contraction and it also aids the digestive system. Along with magnesium, these minerals regulate blood sugar levels and the pressure of the blood. They ensure strong bones and teeth as well as a healthy immune system.

  • Contains Vitamin C and E

These vitamins are essential for the protection of the body. Vitamin E serves as anti-oxidant property, which helps rid the body of free radicals which could cause harm to the body, such as colon cancer and more. Vitamin C is essential in the body and will serve as a plus when dealing with a cold.

  • Great substitute for cow milk

For the sake of fit fam numerous consumers are now boycotting dairy milk. If you are looking for a substitute, tiger nut milk is a great one because it contains a whole lot of the same nutrients and more and is healthier.

  • Help conquer malnutrition

After looking at the nutritional richness of tiger nut milk, it is safe to say that it can substitute food to a certain extent. This development can help the fight against malnutrition because the nuts are easily grown and cultivated and the milk is most is times locally made and easily accessible.

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