What are tiger nuts?
Don’t be deceived by the name, tiger nuts are not actually nuts at all. Rather, they are ‘tubers‘. Another example of an ancient nutritious food that have recently regained interest.
How are tiger nuts used?
They are sometimes referred to as “earth almonds”, still used plentifully in African meals and form the basis for popular Spanish drink known as Horchata de chufa. In the latter example, the tiger nuts are made into a milk, as a dairy alternative. The versatile tiger nuts can also be ground into a flour, which ticks a number of boxes for a society with increasingly diverse dietary requirements due to food intolerances and choices. That is, they are vegan, gluten free, grain free, dairy free and nut free, as well as being low FODMAP, low lectin and low GI (glycaemic index).
What are their nutritional benefits?
One of the key nutritional strengths is the dietary fibre, including resistant, prebiotic starch to support digestive health and blood sugar regulation. Other benefits are derived from high mono unsaturated fat content (as found also in olive oil and avocado), which is heat stable and therefore suitable for baking. Other nutrients include Vitamin E, a powerful antioxidant, magnesium, manganese, and potassium.
Our tiger nut berry pancakes
With a natural sweet taste, this flour reduces the amount of sweetener required for baking. We have not added any sweetener to the pancake recipe below. However we do recommend serving with a light drizzle of pure maple syrup!
1/2 cup tiger nut flour
2 eggs, separated *
1/4 cup coconut water
1/4 cup fresh blueberries (halved)
1/4 cup fresh raspberries (halved)
1 tsp coconut oil
Extra berries (to serve)
Coconut yogurt (to serve)
*Replace with banana + protein powder, or chia egg to make vegan
- Place tiger nut flour in a large mixing bowl.
- Separately, mix egg yolks with coconut water. Make a well in tiger nut flour and gradually add liquid.
- Beat egg whites until peaks form and gently fold into mixture. Then, gently stir in berries.
- Add coconut oil to non-stick pan and allow to melt over medium heat, ensuring base of pan is completed coated with coconut oil.
- Place small amount of pancake mixture in pan. After a minute or so (when bubbles begin to appear and edges appear cooked), flip and cook a further minute.
- Serve with more fresh berries, coconut yogurt and/or a drizzle of maple syrup.