Tiger nut ( Cyperus esculentus) is a species of plant in the sedge family. It is found in Africa, the Middle East, Southern Europe, and the Indian subcontinent.
C. esculentus is grown for its edible tubers, called earth almonds or tiger nuts. It can be eaten as a snack or processed into a sweet, milk-like beverage known as kunu aya in Northern Nigeria, where it is widely cultivated. It is known as ‘horchata de chufa’ in Spain. Tiger nuts can also be dried and ground into powder which can be a great addition to pap, yogurt, or water. With the powder, you can also make cake, cookies, bread, buns, and healthy energy bars.
Tiger nuts are called ‘aya’ in Hausa, ‘ofio’ in Yoruba, and aki Hausa or imumu in Igbo. It is very affordable and available in almost every part of Nigeria. The nutritional values and health benefits of Cyperus esculentus can not be overemphasized. Here are some of the known beneficial effects of eating tiger nuts :
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1. Rich in fiber
One of the primary health importance of tiger nuts is that it is rich in fiber. Fiber is an important nutrient that helps to support digestive health, regulate blood sugar, helps to prevent constipation, and lower cholesterol levels.
2. Essential minerals to improve bodily function
The nuts are high in several minerals:
• Calcium promotes stronger bones.
• Copper helps your body break down and use iron.
• Iron helps red blood cells carry oxygen from your lungs to all parts of your body.
• Magnesium regulates blood sugar, blood pressure and muscle and nerve functions.
• Phosphorous regulates nerve and muscle functions, including heart functions.
• Potassium helps control high blood pressure by maintaining healthy fluid levels inside cells.
• Zinc supports a healthy immune system, aids tissue healing and promotes the growth of healthy cells.
3. Antioxidants
Like many plants, tiger nuts are rich in antioxidants, including vitamins C and E. Antioxidants help prevent cell damage and may offer protective benefits against the effects of aging, as well as diseases like cancer and heart disease.
4. Heart friendly healthy fat
Like olive oil, tiger nut oil is high in heart-healthy monounsaturated fat. This fat helps keep your cholesterol level in check, thereby, reducing your risk of heart disease and stroke. Tiger nut oil also contains vitamins and other nutrients.
5. Alternative to dairy milk
In addition to the health benefits mentioned above, tiger nuts milk is also a good alternative to dairy milk for those who are lactose intolerant.
Unlike dairy milk, tiger nut milk is naturally lactose-free and can be consumed by those with lactose intolerance without causing any adverse effects.
Tiger nut milk is also a good alternative for those who are vegans or who have dietary restrictions, as it is made from a plant-based source.
6. May improve fertility and sexual health
Another potential health benefit of tiger nut milk is that it could boost fertility and sexual health.
Preparation of all-natural tiger nuts Milk (kunu Aya)
Ingredients
4 cups tiger nuts
1 big coconut
30 date (sabino)
4 cups Water
Cheesecloth ( sieve)
Bowl
Blender ( or grinding machine)
2 moderate size ginger roots
Instructions
1. Pick any dirt from the tiger nuts. Wash thoroughly with water and then soak overnight so as to absorb water and soften up.
2. Wash the dates and remove the seeds.
3. Crack the coconut and remove the edible in it. Grate the coconut into tiny pieces to ease the grinding process.
4. Peel the ginger and cut into bits.
5. Grind or blend the tiger nuts, dates, and ginger together.
(I usually take my water for grinding along any time I am using a public grinding machine).
6. Pour the ground mixture into a cheesecloth and sieve it.
7. Refrigerate and enjoy your all-natural tiger nuts milk.
Please, note that the fermentation process in tiger nuts milk begins almost immediately its production starts. So, to avoid spoilage, especially in areas where the temperature is high, you can use ice water for preparing it.
Recently, people have also started adding fruits and spices to give ‘kunu aya’ an extra taste of goodness.
Written By: Janet Modupe Odusote