Tiger nut flour is a great baking alternative for many reasons. Never heard of it? Not to worry! There are tons of gluten-free flours on the market today, but this one receives little fanfare. Relatively new on the scene, tiger nuts deserve a place on shelves ASAP! And you’re about to find out why. (Feel free to skip ahead to our Tiger Nut Cookie Dough recipe…YUM!)
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What is It?
Tiger nut flour isn’t a nut like the name implies. Rather, it’s a small root vegetable that offers people with nut allergies a great baking alternative. Naturally Paleo and high in fiber, iron, potassium, protein, magnesium, zinc and vitamins E and C, tiger nuts were the primary food of our ancient ancestors living about 2 million years ago.
Tiger nuts contain resistant starch, which reaches the colon in tact. Resistant starch promotes prebiotic growth and supports a healthy gut. It can also lower blood glucose levels and improves insulin sensitivity.
How to Use Tiger Nuts
Because tiger nut flour is powdery and light with a sweet and nutty flavor, you won’t need quite as much sweetener in your baking. It works well when combined with other flours, including: coconut flour, almond flour, gluten-free oats and arrowroot or tapioca starch. Gluten-free baking turns out best when at least two to three flours are blended. Tiger nut flour is no exception.
It’s important to note that the texture of a tiger nut (which can be bought on their own) are somewhat chewy and fibrous. The best way to explain the texture (not the taste) is like when you chew sunflower seeds with the shell. They definitely break down, but tough pieces remain that make you wanna spit them out. The flavor, however, is quite pleasant and sweet, almost like a raw cashew.
Per one ounce (about a handful) of dried tiger nuts:
- 2 grams of protein
- 19 grams of carbohydrate
- 10 grams of fiber
- 7 grams of fat
Tiger nuts are also a rich source of antioxidants, which are beneficial compounds that protect your body against the effects of aging and diseases like cancer (particularly colon) and heart disease (1). Research shows that germinating tiger nuts prior to eating them increases their antioxidant content (2).
After harvesting, tiger nuts are dried in the sun to avoid rotting. This concentrates all the fiber (hence the fibrous and intense chewing experience). You can minimize this by rehydrating them before eating. Simply soak them overnight, which makes them softer and easier to enjoy.
Tiger Nut Cacao Collagen Bites
Yield: 5 servings
Serving Size: 1 bite
Prep Time: 5 min
¼ cup tiger nut flour (finely ground)
¼ cup cacao powder
1 scoop (16g) chocolate or plain collagen peptides
2 tablespoons softened ghee
1 tablespoon cacao nibs
8-15 drops vanilla stevia*
- Add all ingredients to a bowl and stir until a dough forms. Work dough through hands to form 5 small balls. Refrigerate until firm.
- *Add several drops, taste dough, and add until your desired sweetness. If your collagen is sweetened, you’ll need less.
Calories: 114| Protein: 3g | Fat: 9g | Carbs: 7g | Fiber: 3.5g | Net Carbs: 3.5g
Want two of our yummy cookies recipes? One of which is egg-free! Click here:
You might also like our Tiger Nut Horchata recipe.
We know you want to be more confident in the kitchen, making healthier choices for yourself and your family. So, will keep sharing the ins and outs of the best products and ingredients with you. We do the legwork, you reap the rewards! We’ve been using this brand of tigernut flour.