What Is It?
Tiger nuts, or chufa, are tiny, wrinkly tubers – not nuts at all, but named as such due to their macadamia nut size and exterior stripes. Depending on perspective, they can be your best friend or your worst enemy: Loaded with antioxidants, protein and fiber, they’re a versatile health food, but the plant from which they hail (yellow nutsedge) is the G.O.A.T. of the weed world, swiftly choking out all other crops.
What Do I Do With It?
You have plenty of choices when it comes to consuming tiger nuts. Bite into one and you’ll get a tropical, nutty flavor that pairs well with anything. Eat them raw or roasted in trail mix, or use them as a yogurt topping alongside fruit – like almonds, tiger nuts soften as they soak and become easier to chew.
They can also be used in horchata or blended into smoothies for an extra dose of plant-based protein. Tiger nut flour is the most accessible way to use the tubers, though; naturally gluten-free, it can be used as a 1:1 substitute for all-purpose flour. For baking, try replacing up to half of your go-to flour with tiger nut flour for a slightly healthier take with some subtly nutty undertones. You can find peeled, ready-to-eat whole tiger nuts at most international or Asian markets, and the milk and flour are easy to order online.