Without a doubt are one of the most underrated foods on the planet. They are best known as the principle ingredient in the popular Spanish drink “Horchata” ( Tigernut milk). Known as “Chufa” and “Yellow Nut Grass” , this tuber (similar to a potato) often grows near the banks of rivers, streams and lakes. Tigernuts are rich in proteins, amino acids, saturated fats, vitamins C and E and minerals such as phosphorous, potassium, calcium and iron.

These vital vitamins and minerals give the properties necessary to fight ailments such as diabetes, high cholesterol and cardiovascular disorders while offering the nutritional benefits of high fiber and vegetable proteins.

Lets look at the top health benefits of adding to your diet:

High Fiber Content: The fiber content in is actually higher than that of several foods known for fiber content such as carrots, plums and cabbage. Eating fiber will help scrub clean interior digestive tracts while helping to make you feel fuller for longer, leading to weightless.

Cardiovascular Benefits: The high fiber content helps to reduce overeating, which leads to less sugar and fat intake. also contain Oleic acid and vitamin E which supports a healthy cardiovascular system.

Lower Blood Pressure: contain Arginine, which is a precursor to nitric oxide which helps dilate blood vessels, maintaining smooth blood flow.

Magnesium: With only 100 grams of you can get between 13-17% of your suggested daily magnesium intake. This mineral takes part in over 300 biochemical reactions in your body!

Potassium: The amount of potassium contained in just 25 is about 139 mg. This makes them richer in potassium than avocados and bananas. This mineral contributes to healthy cellular functioning as well as muscle contractions (including involuntary like those of the stomach).

Lactose Substitute: Rich in vegetable proteins, amino acids and vitamins C and E, Tigernut milk is a great alternative to lactose milk.

There are several ways to consume Tigernuts. You can purchase Tigernut flour to use in baking and cooking. You can also fry or candy Tigernuts and consume them directly as a snack. However, the most popular way to consume is in the sweet and refreshing beverage Horchata. You can with purchase Horchata in a specialty store or make your own with the following recipe:

1. Soak the Tigernuts in water for 48 hours, changing the water 3 times per day both days.

2. Add to a mixer with a small amount of water and beat and/or press until the white liquid comes out of the . Then pass through a strainer.

3. Slowly add (while stirring) about 1 liter of filtered water and 250 grams (about 1 cup) of sugar. Mix until there are no lumps.

4. Cover and allow to sit in the refrigerator undisturbed for at least 2 hours.

When you serve Horchata add a sprinkle of cinnamon and a slice of lemon. Enjoy!

via Living Traditionally