Tigernut is a small tuber, very similar to chickpeas, with a sweet flavor, which has health benefits due to its nutritional composition, rich in fiber, antioxidants and minerals, such as zinc, potassium and calcium and free in gluten.
This food can be consumed raw or cooked, as a snackor in the preparation of various dishes, and can be added to salads and yogurts, for example.
Health benefits of tiger nuts
Due to its composition, tigernuts are a food that has the following benefits:
- Contributes to the proper functioning of the intestine and helps prevent constipation, due to its composition rich in insoluble fiber;
- Prevents premature agingdue to the presence of antioxidants;
- Contributes to cancer preventionalso due to the presence of antioxidants;
- Helps reduce blood sugar levels, due to the high fiber content that helps the absorption of sugar in the intestine to occur slowly. In addition, tiger nuts also contain an amino acid called arginine, which contributes to increased insulin production by the body, which helps control blood sugar levels;
- Prevents the emergence of cardiovascular diseases, due to the presence of monounsaturated fats that cause a decrease in bad cholesterol (LDL), and contribute to an increase in good cholesterol (HDL). Furthermore, the presence of arginine in tiger nuts leads to an increase in nitric acid, which is a substance that causes vasodilation, reducing blood pressure, which is a risk factor associated with cardiovascular diseases.
Although tiger nuts have excellent health benefits, it is important that their consumption is included in a balanced diet and associated with a healthy lifestyle, with regular physical exercise.
Nutritional information
The following table shows the nutritional value corresponding to 100 g of tiger nuts:
Recipes with tigernuts
Chufa can be consumed as a snack, or added to salads or yogurts. Below are some recipes that can be easily prepared:
1. Tiger salad
Ingredients
- 150 g of grilled chicken;
- ½ medium apple cut into thin slices;
- 1 grated carrot;
- 1/3 cup of tigernuts, roasted in the oven;
- ½ cup of onion;
- Lettuce leaves;
- Cherry tomatoes;
- 2 tablespoons of water;
- 4 dessert spoons of vinegar;
- ½ dessert spoon of salt;
- ¼ cup of olive oil.
Preparation mode
To prepare the sauce, blend the tigernut, 2 tablespoons of onion, water, salt and vinegar in a blender, gradually adding a drizzle of olive oil.
In a separate container, place the lettuce leaves, the rest of the onion and ½ cup of the sauce. Stir everything and then add the cherry tomatoes cut into halves and the apple slices, pouring over the rest of the sauce. You can also add tigernut pieces on top.
2. Yogurt with tiger nuts and fruits
Ingredients
- 1 yogurt;
- 1/3 cup tiger nut;
- 4 strawberries;
- 1 tablespoon of chia seeds;
- 1 banana.
Preparation mode
To prepare the yogurt, simply chop the fruits and mix all the ingredients. The fruit added to yogurt can vary depending on the person’s taste.
