Allow me to introduce to you a fantastic nut-butter alternative that’s perfect for those on a low-histamine diet: TIGER NUT BUTTER!
In this blog post, we’ll dive deep into the world of tiger nuts, explore their remarkable health benefits for those following a low histamine diet, learn how to make your very own tiger nut butter, and even provide links to some scrumptious recipes featuring this nutty gem.
WHAT ARE TIGER NUTS?
You might be asking, “Are Tiger nuts, nuts?”. Tiger nuts, despite their name, are not actually nuts but small tubers (root vegetables). For example, potatoes and sweet potatoes are tubers. But unlike the potato, they are much smaller, looking like wrinkly garbanzo beans.
Tiger Nuts are part of the Cyperus esculentus family and are also called yellow nutsedge, chaufa, or earth almond.
You might be surprised to discover there is a good chance you have encountered them in your own garden. Tiger Nut, aka Yellow Nutsedge, is considered a weed by nearly every gardener and farmer in the world. But weed or not, this plant has been a dietary staple for centuries in various cultures.
THE HISTORY OF TIGER NUTS
Tiger nuts have a rich history. The earliest evidence of tiger nuts comes from ancient Egypt, where they were prized for their nutritional value and culinary versatility. They’ve been found entombed with pharaohs as far back as the 4th millennium BC, suggesting they were considered a worthy offering for the afterlife.
Around the 1st century BC, tiger nuts made their way to the Roman Empire, where they were mentioned by the historian Pliny the Elder as a delicacy.
By the Middle Ages, tiger nuts had reached Spain, where they flourished in the fertile Mediterranean climate. The Spanish embraced them wholeheartedly, incorporating them into their cuisine and developing, horchata de chufa, a drink made from tiger nut milk and the ancestor to horchata you can get today in many restaurants.
Today, tiger nuts are enjoyed worldwide for their unique flavor and nutritional profile. They’re popular in health food circles for their abundance of antioxidants, fiber, antibacterial qualities, and prebiotic properties. They are often used in gluten-free flours, vegan milks and are a great nut butter alternative.
HEALTH BENEFITS OF TIGER NUTS FOR LOW HISTAMINE DIETS
Tiger nuts are a game-changer for individuals on a low histamine diet. Here’s why:
- Low Histamine Content: Tiger nuts have naturally low levels of histamine, making them a safe choice for those with histamine intolerance.
- Nutrient-rich: They are packed with fiber, healthy fats, and essential minerals like magnesium, potassium, and zinc.
- Digestive Health: Tiger nuts are prebiotic, promoting a healthy gut microbiome and aiding digestion.
- Nut-Free: Tiger nuts are a great alternative for those eating who must avoid eating nuts.
HOW TO USE TIGER NUTS IN THE KITCHEN
Tiger nuts can be used in a variety of ways. They can be enjoyed raw as a snack, blended into tiger nut milk for a dairy-free alternative, ground into flour for baking, or even turned into tiger nut oil. However, today, we’re going to focus on their delicious transformation into tiger nut butter!
Tiger nut flour is created by roasting and grinding tiger nuts into a fine powder. To make tiger nut butter, you simply blend this powder with oil. The final result is a creamy spread with a taste reminiscent of peanut butter, making it a perfect substitute for nut butters.
WHERE TO BUY TIGER NUTS
If you’re ready to start experimenting with tiger nuts or make your own tiger nut butter let’s talk about where to buy them! Keep your eyes peeled because they are becoming increasingly available at health food stores and specialty grocers.
I buy my tiger nut flour online through Amazon from a company called Anthony’s Goods (amazon links below) and have been very happy with the taste, quality, and packaging. If you want to buy directly from the company you can find them here. They are an awesome company that has a great selection of high-quality organic and natural foods AND their “website personality” is adorably funny.
How to Make Tiger Nut Butter
Making your own tiger nut butter is a breeze! Check out my Low Histamine Tiger Nut Butter recipe.
GET COOKING WITH TIGER NUTS
Ready to explore the culinary possibilities of tiger nut butter? Check out these mouthwatering recipes:
- Tiger Nut Butter Apple Crisps
Tiger nut butter is not just a delicious nut butter alternative; it’s a gift to those navigating the challenges of a low histamine diet. With its nutty taste, and numerous health benefits, tiger nuts are a versatile ingredient that can add variety to your plate while keeping histamine levels in check.
