2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
As it is not called - and walnut grass, and ground almonds, and tiger nuts … For us, this perennial herb is closer and more understandable, like a chufa. Why is she so appreciated and loved all over the world? Let's name its main advantages
This grass with simple, unassuming foliage can grow up to a meter in height, or even higher. It can easily be mistaken for a common weed. However, under it are hidden amazing tubers-nuts, which contain its value and benefits. One plant, under favorable conditions, is capable of producing up to 1000 tubers per season.
Due to their striped color, the tubers are sometimes called "tiger nuts". But in fact, it is a rather fleshy and nutritious product that, after harvesting, needs to be dried for about three months. Subsequently, they become very hard, and they can only be eaten after soaking in water or milk.
Healthy snack
In one handful of chufa, you can find 10 g of dietary fiber, 7 g of fat, 2 g of protein and 215 mg of potassium. At just 120 calories per serving, tiger nuts contain 10% iron, 7% magnesium, 7% zinc, 3% calcium, 5% vitamin B6, 3% vitamin E, and 3% vitamin C.
Chuf also contains natural prebiotics (not probiotics) - indigestible fibers that “feed” good bacteria in the digestive tract and stimulate their activity. In addition to enhancing gut microflora, they protect against cardiovascular disease, lower bad cholesterol without affecting good cholesterol, and may even prevent diabetes. Prebiotics also contribute to regular bowel movements and long-term satiety, which will be a great help for diets.
Fatty acids and antioxidants
Although chufa does not belong to the nut family, it has the characteristics of both tubers and nuts. As in potatoes, Jerusalem artichoke and other tuberous, it is rich in carbohydrates and fiber, fat and protein. The plant contains 25% oil (especially in Russian varieties) and a number of fatty acids.
Almost 80% of the plant's oils are monounsaturated fatty acids with high levels of vitamin E. It is good for immunity and cardiovascular health. In addition, chufa is enriched with palmitic, stearic, oleic and linoleic acids, plus it has good antioxidant activity.
Antibacterial properties
The presence of flavonoids, tannins, phenols and alkaloids in chufa is the reason for its antimicrobial activity against several human pathogens (E. coli, Staphylococcus aureus and Salmonella sp., Klebsiella pneumoniae), which can cause respiratory diseases and urinary tract infections. Regular consumption of this product will help strengthen the immune system and more easily resist viruses.
Against peanut allergy
Because of its nutritional properties, chufa may well replace peanuts for those people who are allergic to peanuts and other nuts. The milk obtained from these tubers is good for people with lactose and gluten intolerance.
Using chufa
It is an incredibly versatile product with many different preparation and application options. Here are just a few of the ways:
Traditional Spanish "milk" (horchata de chufa). It is made by soaking raw tiger nuts in water for 12 hours, followed by grinding with a blender. Excess peels and fibers must be removed and set aside. You can sweeten the drink with honey, cinnamon or sugar.
Chufa flour. Dry nodules are thoroughly ground to a fine powdery texture. Then you can cook any pastries from it or roll meat or fish in flour for frying. This will give the dish a unique nutty flavor.
Salad. Chufa works well as a salad dressing. For example, green salad, red onion, blue or regular cheese and chufa tubers pre-soaked in water go well. The sauce can be a mixture of honey, apple cider vinegar, olive oil. The top of the salad is decorated with blueberries.
Vegetarian cocktail. It will appeal not only to vegans, but also to all fans of healthy food. Chopped chufa is added to kefir or yogurt and, together with fresh mint leaves, a small amount of cocoa powder and one banana, is thoroughly whipped using a blender.
Even in Latin countries, chufa is used to prepare butter (an alternative to peanut), flour products, puddings, ice cream, coffee and many other drinks and dishes.
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