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    Nourished Kitchen » Cooking with Natural Sweeteners » Tigernut Milk (Kunnu Aya)

    Posted: Aug 1, 2014 · Updated: Nov 25, 2020 by Jenny McGruther · This post contains affiliate links.

    Tigernut Milk (Kunnu Aya)

    Tigernut milk (called Kunnu Aya in Nigeria and Horchata de Chufa in Spain) is naturally sweet, creamy, and offers a luxurious, rich and nutty flavor.  Unlike milks made from almonds or other nuts which are typically very high in inflammatory omega-6 fatty acids, tigernut milk is, instead, rich in monounsaturated fat, as well as minerals and vitamins C and E.  For this reason, as far as non-dairy milks go, I tend to prefer tigernut milk or coconut milk.

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    How to make traditional Nigerian tigernut milk (kunnu aya) or horchata de chufa. #nourishedkitchen

    Tigernut milk or kunnu aya can be made simply by soaking the tubers in water, blending and straining; however, the addition of spices like cardamom and cinnamon as well as sweetener is lovely.  In Nigeria, kunnu aya is not flavored from time to time with sweet spices, but also with alligator pepper.

    Why Tigernuts Are Good for You

    Tigernuts are a rich source of nourishment, and remain a significant source of food for both the poor and the wealthy  throughout northwest Africa.  They're rich in minerals like calcium, iron, magnesium, potassium and phosphorus, as well as vitamins C and E.  They're a good source of oleic acid (a monounsaturated fat also found in olive oil, avocado and pork fat), and which is associated with increased HDL (good) cholesterol levels.

    Tigernuts, also a member of the nutsedge family, are also traditionally used in folk medicine along with ginger and mints to treat upset stomachs, digestive issues, and irritable bowels (read about it here).

    Tigernuts are also a good source of prebiotics (that is food for the good beneficial bacteria in your gut!) like inulin and resistant starch.

    FYI Tigernuts are Not Nuts

    And, remember, tigernuts are not nuts. They are tiny tubers with a nut-like flavor and nut-like texture, so for those people who must avoid nuts, tigernut makes an excellent alternative in baking and cooking.

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    Kunnu Aya (Nigerian-style Tigernut Milk)

    A traditional food of both Spain and Nigeria, tigernuts are rich in minerals including calcium, iron, magnesium, potassium and phosphorus. They're also rich in vitamins E and C. Tigernut milk (or Kunnu Aya) is a traditional Nigerian method of preparing tigernuts, which highlights their natural soft, sweet creamy notes and a flavor reminiscent of roasted chestnuts.
    Prep Time5 mins
    Soaking12 hrs
    Total Time12 hrs 5 mins
    Servings: 4 servings
    Print Save Recipe Saved!

    Ingredients

    • 8 ounces tigernuts
    • 4 cups water
    • 1 ceylon cinnamon stick
    • 3 cardamom pods
    • ¼ cup jaggery optional

    Instructions

    • Pour the tigernuts and cinnamon stick into a medium-sized mixing bowl, and cover them with warm water. Allow them to soak in the water at least 12 and up to 24 hours, or until softened.
    • Transfer the tigernuts, soaking water, cinnamon stick, cardamom pods and jaggery to a high-powered blender, and until they form a smooth paste, adding water as necessary to allow even blending.
    • Allow the paste to sit in the fridge for an hour to rest, and then spoon it into a nut milk bag, press it through, and serve over ice.
    Tried this recipe?Mention @nourishedkitchen or tag #nourishedkitchen!
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    Hi, I'm Jenny! I'm a nutritional therapist, herbalist and the author of three natural foods cookbooks. You'll find nourishing bone broths, simple herbal remedies and loads of fermented goodness on this site.

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