Kunnu Aya, otherwise known as Tigernut Milk, a unique plant-based beverage stemming from traditional West African and Spanish culinary practices.
Tigernut milk, also known as Kunnu Aya in Nigeria and Horchata de Chufa in Spain, is a refreshing and nutritious beverage that has been gaining popularity in recent years. This article explores the health benefits of tigernut milk and its traditional uses in folk medicine.
A Nutritious Powerhouse for Digestive Health
Tigernut milk is primarily beneficial for health due to its high fiber content and rich nutritional profile. It contains both soluble and insoluble fiber that helps prevent constipation, promotes regular bowel movements, and feeds beneficial gut bacteria, enhancing the gut microbiome and reducing bloating [2][4]. Its fiber content also helps cleanse the intestines and supports overall digestive function [4].
In addition to its fiber content, tigernuts are rich in important vitamins and minerals such as potassium, magnesium, iron, calcium, zinc, and vitamins E and C, which contribute to overall health, including immune support and blood sugar regulation [1][3][5]. They also contain healthy fats like polyunsaturated and monounsaturated fats without trans fats, which adds to their nutritional benefits [1].
A Traditional Remedy for Digestive Issues
In folk medicine, tigernuts have traditionally been used to alleviate digestive issues, leveraging their ability to cleanse the intestines, promote smooth digestion, and maintain healthy gut function. Their nutritional and prebiotic properties make them helpful both as a food and in natural remedies to support digestive health.
A Delicious and Healthy Alternative
Unlike almond milk or other nut milks, tigernut milk is not high in inflammatory omega-6 fatty acids. This makes it an attractive choice for those seeking a healthier alternative. The soaked tigernuts, cinnamon stick, cardamom pods, and jaggery are blended to form a smooth paste, which is then strained and allowed to rest in the fridge for an hour before being pressed through a nut milk bag and served over ice. The addition of spices like cardamom and cinnamon, as well as sweetener, can be lovely when making tigernut milk.
Tigernuts are not nuts, but tubers with a nut-like flavor and texture, making them a good alternative for people who must avoid nuts in baking and cooking. In Nigeria, kunnu aya is sometimes flavored with sweet spices, alligator pepper, or left unflavored, offering a versatile base for a variety of delicious recipes.
In conclusion, tigernuts benefit health by improving digestion, preventing constipation, supporting a balanced gut microbiome, and providing key nutrients that promote stamina and overall wellness, aligning well with their traditional use in addressing digestive concerns. Tigernut milk, with its natural sweetness and nutty flavor, is a delicious and nutritious addition to any diet.
References:
- Nutritional Composition of Tiger Nuts (Cyperus esculentus L.) and Its Health Implications
- Tigernuts: A Review of Their Nutritional and Functional Properties
- In Vitro Digestion and Bioaccessibility of Phenolic Compounds in Tiger Nuts (Cyperus esculentus L.)
- Prebiotic Effect of Tiger Nuts (Cyperus esculentus L.) and Its Potential Health Benefits
- Tigernuts: A Functional Food for Diabetes Prevention and Management
- As a nutritious beverage, tigernut milk not only offers refreshing hydration but also benefits health with its rich fiber content, providing digestive support by preventing constipation, promoting regular bowel movements, and feeding beneficial gut bacteria.
- In addition to its digestive health advantages, tigernut milk is packed with essential vitamins and minerals like potassium, magnesium, iron, calcium, zinc, vitamins E and C, and healthy fats, contributing to overall health and immune support, as well as blood sugar regulation.
- Beyond its benefits in health and wellness, tigernut milk offers a versatile culinary experience, serving as a delicious and healthy alternative to traditional nut milks in cooking and baking, particularly for those who must avoid nuts.
- With its nutty flavor and various regional adaptations in global cuisines, such as Nigeria's kunnu aya and Spain's Horchata de Chufa, tigernut milk presents a tantalizing way to incorporate healthy-cooking principles into lifestyle choices and food-and-drink preferences.
