Native Americans enjoyed tiger nuts, as did the ancient Egyptians. In Spain, they are known as "chufa", they are the traditional ingredient for horchata. (www.google.com.ng)
As much as the nutsedge has been known to be popular in most countries; it's equally popular in tropical Africa, especially the Northern part of Nigeria. It however became most popular recently in other parts of Nigeria due to its proven health benefits. The inhabitants in these areas recently became aware of the health benefits, hence, clusters of buyers are seen in every selling point of Tiger nuts in this part.
Tiger nut helps in preventing heart attacks, activates blood circulation; prevents cancer; due to the high soluble glucose. It could be eaten, fresh, dried, boiled or juiced. It could also be sold as Tiger nuts flour, milk, or oil. It is high in fiber and low in calories and fat.
HEALTH BENEFITS OF TIGER NUTS:
(1) RICH IN FIBER: Tiger nut is high fiber packed, about 33%; it is said to be more than that found in oat bran, rice bran, Chia seeds, cabbage, carrots etc, Fiber rich foods aids digestion, hence prevents constipation and acts as appetite suppressant, it keeps you fuller for longer therefore aids in weight loss and maintenance and lowers cholesterol.
(2)TIGER NUT MILK AS A HEALTH SUBSTITUTE FOR COW MILK: Milk derived from tiger nuts is a healthy option for those who cannot tolerate cow milk due to lactose. It's rich in calcium and support bone building and growth in kids.
(3) RICH IN VITAMINS E AND C: tiger nuts are rich in vitamins C and E, it constitutes other minerals such as potassium, phosphorus etc. The vitamin E plus the Oleic acid content helps to reduce the risk of heart or coronary heart disease. The vitamins C is an antioxidant which encourages the absorption of iron; helps maintain vitamin E levels and necessary for the general well being of the body. Vitamins E, also plays a role in the formation and functioning of the red blood cells, muscles and other tissues.
(4) RICH IN MAGNESIUM: Magnesium is vital for the normal functioning of the body. Research has it that tiger nut flour is highly rich in magnesium; this in turn helps promote normal nerve and muscle functions; regulates sugar; maintains blood pressure level; strengthen bones, process protein and keep you healthy.
(5) RICH IN ARGININE: Tiger nuts are loaded with plenty amino acids of various types; especially Arginine( a type of amino acids that changes to nitric oxide (NO) nitric oxide is a powerful neurotransmitter that helps blood vessels relax and also improve circulation) Thus. Arginine is helpful in providing solutions in conditions caused due to restricted blood vessels, including clogged arteries, chest pain; erectile dysfunction; heart disease or failure; artery disease; muscle cramps; and headaches. It is clinically proven that Arginine help to reduce blood pressure.
(6) RICH SOURCE OF PROTEIN : it is said to be the best, non-meat source of protein.
(7) HELPS CONTROL DIABETES : The high non soluble fiber contents of the tiger nuts, help the diabetics to regulate their sugar levels. Non soluble here means that Tiger nuts contains resistant starch, a type of starch which resists digestion, hence, does not cause peaks and troughs (meaning ups and downs) in the blood sugar levels like other carbohydrates.
(8) TIGER NUTS CONTAINS HEALTHY FATS: Tiger nut contains the healthy oils that is said to be similar to that found in olive oil. The oil extracted from tiger nuts consists of around 80% unsaturated fats and only 18% of cholesterol causing saturated fat. (www.beautyandtips.com)
TIGER NUTS AND SKIN BEAUTY :
(a) The mineral and vitamin content in tiger nuts has been shown to help in slowing down cellular aging.
(b) Tiger nut oil, due to its high content of vitamins E, favours the elasticity of the skin, and reduces skin wrinkles.
TIGER NUT MILK: Method:
Blending your tiger nuts and the amount of water required depends on the quantity, quality and taste desired. Some say you blend at a ratio of 2:1, meaning two cups of water to one cup of tiger nut, however; at the end it depends on the individual. Below is a tentative recipe, which is subject to change by the user;
INGREDIENTS:
(1) 1 cup tiger nut
(2) 1or 2 cups of water as the case may be.
(3) cinnamon or dates or ginger or coconut depending on taste desired.
(4) honey or sweetener if need be.
(5) strainer,
DIRECTIONS:
(1) Soak tiger nuts in a bowl of water for one or two days, depending on if it's fresh or dry. If fresh, soak for one day, but if dry soak for two days
(2) Change water daily or put in a refrigerator to avoid fermentation
(3) Strain and put in a blender to blend.
(4) Equally add the coconut and dates to the tiger nuts and blend if that's the desired taste.
(5) Spices such as ginger or even honey or sweetener could be added at same time to the tiger nuts to blend. All this depends on the flavour of tiger nut milk desired.
(6) Blend and strain several times using your strainer or a cheese cloth until milk is finished.
(7) Serve as required, store in a refrigerator for up-to 3days.
In all, Tiger nuts are snacky and very nuitricious, they are crunchy, yommy, milky to taste, the fiber content is massive, leaving you fuller for longer hours thereby helping you loose and control your weight. It's content of vitamins and minerals such as vitamins E and C and minerals like magnesium, phosphorus, potassium, calcium and so many others, all make for a better regulation of the internal body system and for a healthy living. It could be eaten fresh or dry;, made into milk beverage or flour for baking and so many others.
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