One of the most important benefits according to Eve is that tiger nuts are high in resistant starch..an uncelebrated branch of the fibre family. “Derived from the yellow nutsedge plant, tiger nuts are a great source of fibre – particularly a type of fibre called resistant starch (RS) that is relatively hard to get in our diet,” says Eve. “RS is veryimportant in helping to maintain the health of the gut as it works as a natural prebiotic, feeding beneficial bacteria that in turn support the production of butyrate – a short chain fatty acid that nourishes the cells of the colon.” She adds, “Research has linked butyrate to reduced inflammatory episodes of digestive disorders such as Crohn’s and Ulcerative Colitis, as well as having suggested tumour inhibiting properties. It has also been reported to help curb appetite and as such, support healthy weight management.”
They’re also effective in providing a valuable helping hand on the digestion front on a more regular basis too. “If you are someone that suffers with a bit of a sluggish digestion, you might find that adding tiger nuts into your routine can really help. Just go gradually!” says Eve. “It is also important for us all to take in sources of fibre and resistant starch on a daily basis to maintain optimum gut health – and tiger nuts provide this in abundance,” she adds.
Another important benefit in health terms according to Eve is that tiger nuts are anti-inflammatory and can provide an easy yet effective way to up your daily intake of omegas. According to Eve: “What really sets tiger nuts apart is that unlike nuts and seeds which are naturally high in omega 6, they contain more of the monounsaturated type. This is important since we take in a lot of omega 6 fatty acids through our diet and not enough of the other omegas which can sway this balance into more of an inflammatory state – so you might consider them a good anti-inflammatory.”
“They are also a great source of vitamin E which is an important antioxidant helping to neutralise cell damage and generally reduce inflammation,” she says. “They additionally provide pretty decent sources of iron, calcium and magnesium that are important for energy and bone health.” Feeding both skin and body from the inside out, it seems their small size doesn’t do justice to their far-reaching effects.
Eve is a big fan of horchata, or tiger nut milk and says that making your own is worth the extra effort in terms of the extra nutrients you get.How does Eve make hers? “I work to a ratio of 1 cup of tiger nuts to 5 cups of filtered water. Blend well in a high speed blender then, strain through a nut milk bag. The next bit is optional but I think it really enhances the flavour: pour the strained milk back into the blender, add a pinch of salt and a touch of vanilla essence and blend for a further 10 seconds.”
Eve is a big fan of our tiger nuts “You can make plenty of delicious recipes,” says Eve. “Add to porridge, blend into a frappe or just drink straight up! And you can get the powder or flour which can increase your repertoire further – I love the Tiger Nut Company’s. Make into pancakes, add to smoothies or you can even make ice-cream with them – super versatile and tasty.”
Eve is an expert on gut health and is currently writing a book, EAT WELL: How To Have A Healthier Happier Gut, which is due for release next year – and we think it just might be the first book published to have some yummy tiger nut recipes – we cant wait!