Tiger Nut "Horchata"

September 11, 2016


I could call this the “Sleepy time” drink because resistant starch (found in tiger nut flour) can support healthy sleep and stable blood sugar levels.  So this would be a great bedtime snack – because it could help you get a good night’s rest!  But it is also great during the day because resistant starch helps to provide long lasting energy too.



  • 1 cup coconut milk, or almond milk

  • 1/2 teaspoon of vanilla extract (I like to use alcohol free vanilla for this)

  • 1 Tablespoon of Tiger Nut Flour

  • cinnamon – to taste (I use about 1/4 teaspoon)

  • pinch of Real Sal

  • 1-2 cubes of ice if desired to chill

  • Optional Additions – if you want to add more protein, fiber & healthy fats you could add:

    • 1/2 scoop of vegan vanilla protein powder (such as Warrior Blend or Pure Lean Protein)

    • 1 teaspoon of nut butter (ie: cashew or almond)

    • 2 teaspoons of chia seeds (I prefer white chia seeds for this)

    • 1 teaspoon of Pyure Organic sweetener (if you want it a little sweeter)



  1. Put the liquid into the blender, and add the Tiger Nut Flour. If using, also add the chia seeds, and protein powder and let soak for a couple minutes.  Add the nut butter (if using) and the vanilla, cinnamon, and pinch of salt  – blend well.  Taste, adjust as needed (add Pyure sweetener if you want it sweeter).

  2. Add a cube or two of ice if you wish to chill it, blend again.

  3. Pour into a glass and serve.  Give this a try before bedtime and see if you don’t sleep like a baby!!

In addition to improving sleep, and energy – resistant starch can help us feel more satisfied and full, it can also benefit digestion, even improves the pH of the gut - potentially lowering the risk of colon cancer!  


To learn more about the benefits of resistant starch, and get some more recipes – sign up for my eCourse: All About Resistant Starch.