9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (2024)

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I have 9 of the best tigernut flour recipes right here for your convenience - but what is it anyway? Well, that is a very good question. A tigernut is a small root vegetable that is native to northern Africa or the Mediterranean and is actually nut-free.

So to keep you from wondering - no it isn't a nut-like its name implies, it is a root. Because Tigernut is not a nut or grain, it is a good option for people looking for some diversity that eat gluten-free or Paleo. For people who are also allergic to nuts, it is a great option because it also adds protein to your diet.

9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (1)

Pros

  • Is a prebiotic, which is great because it helps feed the good bacteria in your tummy
  • Is high in protein
  • Is high in iron, zinc, potassium, magnesium, and vitamins C and E
  • Can generally be used at a 1:1 ratio when adapting recipes with this flour.
  • Generally turns out like "normal" flour
  • Is high in fiber; they contain 40 percent of the fiber you need each day.
  • Has a slightly sweet flavor, plus a somewhat nutty flavor, so it is good for baked goods because you can add less sugar.
  • Works well in combination with other flours and starches like almond flour *, coconut flour *, oat flour * and arrowroot starch * etc.
  • Has a crunchy, sweet texture and flavor it is good in baking recipes like pie crusts and cookies, brownies or pancakes.

Cons

  • It can be hard to find and can be expensive (like three times the cost of some other Paleo flours).
  • Some people think it has the texture of sand with soft things, like pancakes, but they don't notice it with things like cookies.
  • The high fiber content can cause problems for some people.

Conclusion

It seems to be a really good option as an alternative grain-free or Paleo flour. I haven't tried it yet but I plan to soon. How about you, have you tried any of these recipes? If not, when you do try it, let me know how it turns out because I would love to know how you like it.

1.Tortillas - Eat Beautiful

Tapioca Flour * - Coconut Oil

Tortillas can complete a meal a lot of the time. With this recipe, you can make wraps or any Mexican dish you like. Wraps are good for lunch, dinner or even breakfast. The best thing about these wraps is you don't have to roll them out. You can make 6 tortillas without too much work. They are rich in resistant starch, complex carbs which means they are good for blood sugar levels, energy and super healthy for digestion.

2. Cassava Brownies - Create Delicious

Applesauce - Maple Syrup * - Palm Shortening * - Vanilla - Cassava Flour * - Carob Powder - Baking Soda

These brownies are fudgy and sweet and bit cakey because the cassava flour helps with the texture. They would be yummy with a big glass of coconut milk. You'll really want to try making these.

3.Homemade Teddy Grahams - Purely Twins

Flax Meal * - Cinnamon - Coconut Sugar * - Coconut Oil - Coconut Milk *

The twins grew up eating Teddy Grahams for breakfast a lot of the time. Since they can't eat them anymore and really miss them they decided to make a Paleo version they can eat and share with all of us. The ingredients are on the mom-approved list. They are easy to make in just 13 minutes. What a yummy treat!

4.Carrot Cake with Whipped Coconut Frosting - Heart Beet Kitchen

Coconut Flour * - Cinnamon - Ginger - Lemon Juice - Coconut Milk - Applesauce - Maple Syrup - Carrots - Raisins - Gelatin Eggs - Coconut Flakes

If you've been craving sweets, this carrot cake with hit the spot. The cake has just enough sweetness from the maple syrup, the golden raisins, and the spring carrots.

While it's baking the smell of ginger, cinnamon, and cloves through the air and brings all of the classic flavors together in each forkful. It's topped with toasted coconut flakes and whipped coconut milk frosting.

5.Deep Dish Salted Chocolate Chip Cookie - The Roasted Root

Coconut Sugar - Maple Syrup - Eggs - Cinnamon - Dark Chocolate Chunks

These gluten-free and Paleo chocolate chip cookies are made in a cast iron skillet, deep dish style. They are basically the best display of good you've ever eaten. Seriously, they have that crunchy edge with the soft middle and lots of chocolate chunks to make your day.

6. Pumpkin Bars - Create Delicious

Bananas - Pumpkin Puree - Coconut Oil - Maple Syrup - Coconut Flour

I think it's always pumpkin season. Growing up I didn't realize there was such a thing. We ate pumpkin whenever we felt like it. So, you can too.

My mom always had pumpkin in the freezer she put into bags and froze when she had extra pumpkin from the garden. These pumpkin bars are like a pumpkin pie with all the spicy flavors but without all the work and mess. It only takes 10 minutes to throw them together.

7. Pancakes - The Roasted Root

Eggs - Almond Milk - Tapioca Flour *

Some people think that Tigernut flour is much easier on the digestive system than coconut flour and almond flour. When it's combined with tapioca flour the texture of the baked goods is quite similar to whole wheat flour.

Gluten-free pancakes can be a challenge but these pancakes turn out tender, fluffy, chewy, and soft. They have sort of a nutty flavor and have very few ingredients. They hold together well and are quite easy to flip over. They take the same amount of time to prepare as regular pancakes.

8.Strawberry Rhubarb Crumble - Sweet Treats

Arrowroot Flour - Maple Syrup - Strawberries - Rhubarb - Maple Sugar

This rhubarb crumble can be made in a regular size baking dish. But these are made in mason jars to make it easy for portion control.

You see, some people have trouble knowing when to quit scooping. These neat little jars make it possible to freeze them too, the lids come in handy for that. Then you have a nice little dessert all ready and waiting for you when you need it.

9. Pumpkin Cookies - Real Everything

Cassava Flour - Cinnamon - Ginger - Palm Shortening * - Honey - Pumpkin Puree - Egg

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Recipe

9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (2)

9 Tigernut Flour Recipes Plus Pros and Cons

★★★★★5 from 2 reviews

  • Author: Rebecca Baron
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 60 minutes
  • Yield: 4
  • Category: Flour
  • Cuisine: American
  • Diet: Gluten Free
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Description

I have 9 of the best tigernut flour recipes right here for your convenience - but what is it anyway? Well, that is a very good question. A tigernut is a small root vegetable that is native to northern Africa or the Mediterranean and is actually nut-free.

Ingredients

  • tiger nut flour

Instructions

Pick out a few to try today!

Nutrition

  • Calories: 200

Keywords: tigernut flour recipes

9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (2024)

FAQs

Is Tigernut flour better than almond flour? ›

No one flour is better than the other, it's just personal preference. However, the positives to tigernut flour are that it's lower in hard to digest fiber like coconut flour, less starchy than cassava flour, and unlike almond flour, it's actually nut free.

Is Tiger nut flour Paleo? ›

Tiger nut flour is a starchy powder made from root vegetables, and not nuts as its name implies. This means that those with nut allergies as well as those adhering to low-carb, gluten-free, and paleo diets can enjoy tiger nut products.

Is Tigernut flour high in carbs? ›

Talk about a Paleo-approved food! Admittedly, tiger nut flour, which is rich in many vitamins and minerals, is not ultra low in carbs. You still have to watch your net carb count when you bake with it. But at only 9 net grams of carbs per cup, tiger nuts contain just one-tenth the net carbs of wheat flour.

Can Tigernut flour replace all-purpose flour? ›

Culinary Applications of Tigernut Flour

It can be used as a gluten-free substitute for all-purpose flour in a variety of recipes. From sweet treats like cookies and muffins to savory delights like veggie burgers and breading for fried foods, tigernut flour adds a delightful nutty flavor and desirable texture.

Is Tigernut flour high in histamine? ›

Tigernut Flour is likely suitable for a low histamine diet. Tigernut Flour is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to tigernut flour may be different than someone else's.

Which nut flour is healthiest? ›

Almond flour.

Known for its high levels of protein, healthy fats, and fiber, almond flour helps you feel more full and satisfied. It also prevents changes in blood sugar after a meal.

Is Tigernut flour hard to digest? ›

Tigernut flour is not difficult to digest as it is high in insoluble fiber, meaning that it can pass through the gut without being digested. Insoluble fiber is generally great for the gut as it allows food to pass through your digestive system more easily reducing the likelihood of constipation.

Is Tigernut flour high in oxalates? ›

The oxalate content of 100% tigernut flour (0.83%) was higher than the range of values (0.41–0.52%) reported by Nwaoguikpe (2010).

Does Tigernut flour have lectins? ›

Types of lectin-free, gluten-free flours

The root flours: cassava, tapioca, arrowroot, tigernut, sweet potato.

Is Tigernut high in lectins? ›

Luckily, tiger nuts are not actually a nut and tiger nut allergies are uncommon, so they can be sent in a lunch bag to your child's “peanut and tree nut-free” school. Their lectin content is also significantly lower than tree nuts, similar to other tubers such as sweet potato, yucca (cassava), and taro.

How long does Tigernut flour last? ›

Opened tigernut flour typically remains good for a few weeks before it starts to lose its quality – that's MUCH shorter than all-purpose flour and other traditional types of flour. To extend the shelf life of tigernut flour, you can also store it in the refrigerator or freezer for up to 2-3 months.

Is Tigernut flour a prebiotic? ›

One of my favorite benefits of TigerNut flour is that it is an excellent source of prebiotics or resistant starches. If you have never heard of prebiotics, I am sure you are not alone. Prebiotic fiber is resistant to digestion so it reaches the colon undigested.

What is another name for tiger nut flour? ›

Tiger nut (or chufa nut) flour, which is ground from tubers that grow on the yellow nutsedge plant, is gaining popularity globally as the perfect substitute for wheat flour, given its gluten-free properties, its status as a super food and its natural sweet taste.

What are other names for tigernut flour? ›

Cyperus esculentus (also called chufa, tiger nut, atadwe, yellow nutsedge, earth almond, and in Chishona, pfende) is a species of plant in the sedge family widespread across much of the world.

Is tigernut flour low lectin? ›

Tiger nut flour is:

Low lectin. Low FODMAP. Medium oxalate (depending on amount used) Nut free.

Can Tigernut flour replace almond flour? ›

Conclusion. In conclusion, several gluten-free flours can be used as substitutes for almond flour, depending on the recipe and desired flavor and texture. Oat flour, buckwheat flour, and tigernut flour are all good options.

What flour is better than almond flour? ›

Oat flour is lighter than almond flour and can make baked goods light and fluffy with a subtle nutty flavor. Compared to almond flour, oat flour is higher in carbohydrates but lower in both calories and fat. Oats are a good source of soluble fiber.

Can you substitute almond flour with Tigernut flour? ›

Substituting Tigernut Flour for Almond Flour in Recipes

If you are looking to substitute Tigernut Flour for Almond Flour in a recipe, it is essential to consider the taste and texture differences. Tigernut Flour has a natural sweetness and coarse texture, which can alter the overall flavor and consistency of the dish.

Does Tigernut flour raise blood sugar? ›

Tiger nuts are healthy for people with diabetes as they contain lots of healthy compounds that help reduce blood sugar levels. It helps protect against stroke and other heart conditions.

References

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