Meet the Ancient Superfood Taking Over the Spotlight


Have you ever heard of a TigerNut?  I hadn't either and when I came across it, and was immediately intrigued. It turns out that the TigerNut is actually not a nut at all, but a small root vegetable, also called a tuber.

You can find these tubers attached to Cyperus esculentus, a grass like plant which is native to most of the Western hemisphere. So, what is it that's so special about these tiger nuts? Well, they are high in magnesium, have more potassium than a banana and are a good source of vitamins C and E.

Vitamin E has distinctive antioxidant properties which helps to prevent against cancer and other diseases. People with cardiovascular disease can benefit from the amino acid Arginine, which has been known to improve circulation and promote artery health.

Most notable on the TigerNut is it's high fiber content, which helps to regulate blood sugar and maintain a healthy digestive system. What I found most interesting was the fact that they are a high quality source of prebiotics. 

Not to be confused with probiotics, which introduce beneficial gut bacteria, prebiotics work by cultivating the good bacteria already living in our system. So it's not only promoting good digestion, but maximizing nutrient absorption as well.

What's great about tiger nuts is that there are endless ways to incorporate them into your diet.  Organic Gemini has an entire collection of different TigerNut products including, flour, smoothie mix, granola, horchata and of course, the TigerNuts themselves. The subtle sweet flavor lends itself well to a variety of different recipes. I found it most fun to experiment with the flour to see what kind of delicious baked goods I could come up with.



For example, check out this savory TigerNut muffin recipe that pairs perfectly with soup:


Rosemary Garlic TigerNut Muffins.



  • 1 cup TigerNut flour
  • 1/2 cup whole wheat flour
  • 3/4 cup water
  • 2 tbsp chia seeds
  • 2 tsp dried rosemary
  • 1 tsp garlic powder
  • 1/2 tsp baking powder
  • Sea salt to taste



  1. Preheat oven to 350.
  2.  Add the water and chis seeds together in a small bowl, stir to combine and let sit until the seeds gel.
  3. Add the rest of the ingredients into a bowl and mix well.
  4. Pour into lined muffin tin and bake for 25 minutes.
  5. Enjoy!



Kathryn is a plant-based cook with a zest for life and passion for wellness. In 2012 she founded ZENutrition, a vegan cooking company which offers meal services, catering and plant-based lifestyle coaching. Her cooking incorporates styles and theories from around the world. She brings creativity and love into the dishes she creates and aims to truly nourish people by creating food with intention. You can learn more about ZENutrition by visiting