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Spiced Tiger Nuts
Seeds
Nutri-ScoreA

Spiced Tiger Nuts

Cyperus esculentus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Spiced Tiger Nuts provides 120 kcal, 3g of protein, 14g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Spiced tiger nuts are nutrient-dense tubers known for their high fiber content and unique flavor profile. They are often used as a healthy snack or ingredient in various dishes.

Also known as:
ChufaEarth Almond
Scientific NameCyperus esculentus
Region of OriginEgypt
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
10%
Fiber8g
Total23.0g
Protein
3g(13%)
Fats
6g(26%)
Carbohydrates
14g(61%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E1.2 mg (8%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium37 mg (9%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, spiced tiger nuts promote digestive health and help maintain regular bowel movements.
✓They are a good source of healthy fats, particularly monounsaturated fats, which support heart health.
✓Spiced tiger nuts contain antioxidants that help combat oxidative stress and inflammation in the body.
✓They are naturally gluten-free and can be a great alternative for those with gluten sensitivities.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to their high fiber content.
!Individuals with nut allergies should exercise caution, as they may have cross-reactivity.

How to Prepare & Consume

Best enjoyed raw or lightly roasted; can be added to smoothies, salads, or used as a topping for yogurt.

Smart Selection & Storage

How to Select

Choose spiced tiger nuts that are firm and free from mold or discoloration. Look for those with a strong aroma.

How to Store

Store in an airtight container in a cool, dry place to preserve freshness and prevent spoilage.

Myths vs Realities

MythTiger nuts are nuts.
RealityTiger nuts are actually tubers, not nuts, and are safe for those with nut allergies.
MythSpiced tiger nuts are high in calories.
RealityWhile they are calorie-dense, their high fiber content can aid in weight management.
MythYou can only eat spiced tiger nuts raw.
RealityThey can be enjoyed raw, roasted, or incorporated into various dishes.

Healthy Recipes

Spiced Tiger Nut Energy Balls

These no-bake energy balls are packed with nutrients and flavor, perfect for a quick snack or post-workout boost.

Ingredients
  • 1 cup spiced tiger nuts, ground
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup shredded coconut
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
Instructions
  1. 1. In a bowl, mix ground spiced tiger nuts, almond butter, honey, shredded coconut, vanilla extract, and cinnamon until well combined.
  2. 2. Roll the mixture into small balls, about 1 inch in diameter.
  3. 3. Refrigerate for at least 30 minutes before serving.

Spiced Tiger Nut Smoothie

A creamy and nutritious smoothie that combines the goodness of spiced tiger nuts with banana and spinach for a healthy breakfast.

Ingredients
  • 1/4 cup spiced tiger nuts
  • 1 banana
  • 1 cup spinach
  • 1 cup almond milk
  • 1 tbsp chia seeds
  • 1 tsp honey
Instructions
  1. 1. Soak the spiced tiger nuts in water for 2 hours, then drain.
  2. 2. Blend the soaked tiger nuts, banana, spinach, almond milk, chia seeds, and honey until smooth.
  3. 3. Serve immediately, garnished with a sprinkle of chia seeds.

Spiced Tiger Nut Granola

This crunchy granola is made with spiced tiger nuts, oats, and nuts, making it a perfect topping for yogurt or a healthy snack.

Ingredients
  • 2 cups rolled oats
  • 1 cup spiced tiger nuts
  • 1/2 cup chopped almonds
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil
  • 1 tsp vanilla extract
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix rolled oats, spiced tiger nuts, chopped almonds, maple syrup, melted coconut oil, and vanilla extract.
  3. 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.

Spiced Tiger Nut Pancakes

Fluffy pancakes made with spiced tiger nut flour, providing a gluten-free option that’s both delicious and nutritious.

Ingredients
  • 1 cup spiced tiger nut flour
  • 1 cup almond milk
  • 1 egg
  • 1 tbsp baking powder
  • 1 tbsp honey
  • 1/2 tsp cinnamon
Instructions
  1. 1. In a bowl, whisk together spiced tiger nut flour, almond milk, egg, baking powder, honey, and cinnamon until smooth.
  2. 2. Heat a non-stick skillet over medium heat and pour in the batter to form pancakes.
  3. 3. Cook until bubbles form on the surface, then flip and cook until golden brown on both sides.

Spiced Tiger Nut Salad

A refreshing salad featuring spiced tiger nuts, mixed greens, and a zesty dressing, perfect for a light lunch.

Ingredients
  • 1 cup mixed greens
  • 1/2 cup spiced tiger nuts
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
Instructions
  1. 1. In a large bowl, combine mixed greens, spiced tiger nuts, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together olive oil and lemon juice, then pour over the salad.
  3. 3. Toss gently to combine and serve immediately.

Spiced Tiger Nut Hummus

A nutritious twist on traditional hummus, using spiced tiger nuts for a unique flavor and texture, perfect for dipping.

Ingredients
  • 1 cup cooked chickpeas
  • 1/2 cup spiced tiger nuts
  • 2 tbsp tahini
  • 2 tbsp olive oil
  • 1 garlic clove
  • 1 lemon, juiced
Instructions
  1. 1. In a food processor, combine cooked chickpeas, spiced tiger nuts, tahini, olive oil, garlic, and lemon juice.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita.

Spiced Tiger Nut Pudding

A creamy and indulgent pudding made with spiced tiger nuts and coconut milk, perfect for a healthy dessert.

Ingredients
  • 1/2 cup spiced tiger nuts, soaked overnight
  • 1 cup coconut milk
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
Instructions
  1. 1. Drain and rinse the soaked spiced tiger nuts, then blend with coconut milk, maple syrup, vanilla extract, and cinnamon until smooth.
  2. 2. Pour the mixture into serving dishes and refrigerate for at least 2 hours to set.
  3. 3. Serve chilled, topped with fresh fruit or nuts.

Spiced Tiger Nut Cookies

Deliciously chewy cookies made with spiced tiger nut flour, perfect for a healthy treat any time of day.

Ingredients
  • 1 cup spiced tiger nut flour
  • 1/2 cup almond flour
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey
  • 1 egg
  • 1/2 tsp baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix spiced tiger nut flour, almond flour, melted coconut oil, honey, egg, and baking soda until combined.
  3. 3. Drop spoonfuls of dough onto the prepared baking sheet and bake for 10-12 minutes until golden.

Spiced Tiger Nut Chia Pudding

A delightful and nutritious chia pudding infused with spiced tiger nuts, providing a perfect breakfast or snack option.

Ingredients
  • 1/4 cup spiced tiger nuts, ground
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract
Instructions
  1. 1. In a bowl, mix ground spiced tiger nuts, chia seeds, almond milk, maple syrup, and vanilla extract.
  2. 2. Stir well and let sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight until thickened, then serve with fresh fruit.

Frequently Asked Questions (FAQ)

What are spiced tiger nuts?

Spiced tiger nuts are small tubers that are often flavored with spices and can be eaten raw or roasted.

Are spiced tiger nuts healthy?

Yes, they are rich in fiber, healthy fats, and essential nutrients, making them a nutritious snack.

How should I store spiced tiger nuts?

Store them in a cool, dry place in an airtight container to maintain freshness.

Can I eat spiced tiger nuts if I have a nut allergy?

Consult with a healthcare provider, as some individuals with nut allergies may react to tiger nuts.

How do spiced tiger nuts benefit digestion?

Their high fiber content aids in digestion and helps prevent constipation.

Can spiced tiger nuts be used in recipes?

Absolutely! They can be added to smoothies, salads, or used as a crunchy topping.

What is the glycemic index of spiced tiger nuts?

They have a low glycemic index of 35, making them suitable for blood sugar management.

Are spiced tiger nuts suitable for a vegan diet?

Yes, they are plant-based and suitable for vegans.

Related Superfoods
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Comparisons
Spiced Tiger Nuts vs Sweet Acorn Nut Spiced Tiger Nuts vs Acorn Nuts Spiced Tiger Nuts vs Creamy Unsalted Almond Butter
Nutrients
Protein in Spiced Tiger Nuts Calories in Spiced Tiger Nuts Vitamin-c in Spiced Tiger Nuts Magnesium in Spiced Tiger Nuts
Featured Guides
Health Benefits of Spiced Tiger Nuts Healthy Recipes with Spiced Tiger Nuts
Rankings
Seeds high in fiber Seeds high in magnesium Seeds low in carbohidratos Seeds low in índice glucémico