Horchata de Chufa (Tiger Nut Milk)

Okay so you are probably thinking what the heck are tiger nuts? Well, they were first documented in Ancient Egypt, from there the plant expanded to Africa and the Iberian Peninsula. Personally, where I first discovered this velvety, smooth and super tasty Horchata de Chufa (Tigernut Milk) was when I was travelling through Valencia, Spain. There is abundant growth of it just outside of the city in a small town called Alboraya. So all the restaurants, cafes and shops sold it! It was sooo tasty and I was hooked.

Later on when I read more up on them and I discovered that they aren’t actually nuts! They are tubers (part of the plant’s stem) that grow under the soil’s surface. The most important thing I wanted to share with you today is the MANY benefits it has for your health and how to make it.

7 Benefits of Tiger Nuts:

  1. Fiber Rich – its fiber content is off the charts! 33% of fiber intake to be exact. It outweighs almonds, chia and all those other superfoods. If you want to get those bowels moving, this is a great add on to your diet! Additionally, it makes you feel full and satisfied throughout the day, so you won’t even want to grab those salty or sweet snacks. Ultimately reducing that waist line!
  2. Aids in Digestion – traditionally tiger nuts were used to treat upset stomach, irritable bowels, diarrhea, flatulence and constipation
  3. Probiotics – contains gut-healthy bacteria that aids in digestion
  4. Rich in Vitamin C & E – combat hypertension and cholesterol. As an extra bonus they are great antioxidants for skin health and premature aging of the skin.
  5. High in Magnesium – Magnesium is responsible for over 300 biochemical interactions in the body! Overall magnesium promotes normal muscle and nerve function (especially great for those who work out) and works alongside proteins giving you a boost of energy!
  6. A Healthy Dairy Substitution – because it is plant based there is no lactose. Anybody that suffers from dairy sensitivities or allergies this is a great substitute for all your recipes that have dairy, coffees/teas, add to granola, oatmeal, shakes/smoothies or to have just on its own warmed up with a dash of cinnamon 😊
  7. Non – Inflammatory – they DO NOT contain Omega 6 Fatty Acids, whose high ratio with Omega 3 Fatty Acids in other nuts or foods could lead to inflammation in the body

HORCHATA DE CHUFA aka Tiger Nut Milk

Prep Time – 24-48 hours to soak, Time to make – 15 minutes


  • 2 cups of organic tiger nuts
  • 4 cups of filtered water (when soaking)
  • 2-4 cups of filtered water (when making the milk)
  • ¼ tsp of sea salt
  • Flavor of choice: 1 TSP Vanilla extract, coconut extract, cinnamon, honey, nutmeg, or other
  • 1 -Cheese Cloth/Nut Milk Bag


  1. Rinse your tiger nuts thoroughly in a strainer
  2. Grab a large mason jar (or bowl if you don’t have) and pour the tiger nuts into the jar. Add 4 cups of filtered water and 1/4 teaspoon on sea salt
  3. Close the jar (or cover the bowl) and lave it in the fridge for 24-48 hours


  1. Once the 24 hours has passed, pour the tiger nuts into a strainer to remove the water.
  2. Add the tiger nuts to a blender. Add 2 cups of filtered water and PUREE. Slowly adding a bit more water at a time until it is a creamy consistency.
  3. Pour the tiger nut milk into the cheese cloth/nut milk bag and squeeze out all that milk!
  4. Put the rinds from the bag back into the blender and add another 1 cup and repeat the steps.

VOILA- you have your TIGER NUT MILK 

*TIP: with the extra rind from the nuts, put it into a jar and store in the fridge. You can add to your smoothies, oatmeal or spread on your toast!

*Where do I find tiger nuts? Most Health Food Stores have them, but not all of them. Organic Garage is where I get mine!

*Where do I get a cheese cloth/nut bag? –  any health food store has them or check amazon!

*you can follow the same recipe for any nut milk


Until Next Time,

Melly Fit xo

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