When I first started seeing tigernut flour used in recipes, I was straight upconfused. What the heck is a tigernut? Where does it even come from? Is it a nut? Where do I buy it? My bewilderment held me back from even trying it for months. I decided to take a chance and it completely changed the way that I bake! I know that you mayhave a lot of questions about Tigernut Flour too, which is why I decided to share The Ultimate Guide to Tigernut Flour!
Tigernuts actually aren’t nuts! They look like nuts, they kind of taste like nuts, but they’re not nuts.It sounds counterintuitive, but think of water chestnuts… those aren’t nuts either, right?
Tigernuts are actually a small root vegetable that originated in Africa. They come from the Cyperus esculentusplant and have been harvested for centuries! Yes, a legit paleo ingredient.
They’re totally gluten free, nut free, grain free, andtigernut flouriswonderful alternative for those who are following protocols like a paleo diet or autoimmune protocol. If you live in a house with lots of allergies and intolerances, it’s a great option.
What can you make from tigernuts?
Similar to how creative everyone has been getting with nuts, you can get very creative with tigernuts. You can get raw or slivered tigerntus by themselves to make things like tigernut granola, tigernut butter, or tigernut milk (which is delicious), or you can buy tigernut flour to make baked goods, which is our main focus here.
Where do you buy tigernuts and tigernut flour?
Generally speaking, a lot of tigernut based products can be found in health food stores and online. Availability always varies by location, so I would double check with a store locater before you hike out to a health food store near you, but when all else fails, the internet always comes through for us.
More and more brands are popping up for tigernut based ingredients, but here are some of my favorites and where you can by them…
What can you make with tigernut flour?
Tigernuts themselves are incredibly versatile, as is tigernut flour. It’s quickly become my favorite flour for baking sweet baked goods, and I use it often. I wouldn’t necessarily use tigernut flour is a more savory recipe like
Here are just a few of my favorite recipes that use tigernut flour…
Why use tigernut flour over coconut flour, almond flouror cassava flour?
There’s no definitive answer to this, because different baking flours are all different. 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. As someone who works with a lot of people with gut issues, I find that they have less issues with tigernut flour than the other flours above. Of course everyone is different, but that’s generally what I see.
What does tigernut flour taste like?
Tigernut flour is similar to almond flour. It’s slightly nutty tasting, and has a nutty texture.
What’s a good substitute for tigernut flour?
Honestly, every recipe is different. It’s hard to swap grain free flours 1:1 as the amounts are so dependent on the other ingredients in the recipe. However, almond flour is your best bet.
Tips For Baking With Tigernut Flour…
- Don’t like the gritty texture? Use a sifter to give it a finer texture!
- If you’re developing new recipes for baked goods, you’ll likely have to combine tigernut flour with a starchier binder like arrowroot starch or tapioca starch. See some of the recipes above for ratio ideas.
- Keep an open mind, and enjoy!!
FAQs
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.
What is tigernut flour good for? ›
As a Super Food, Tiger nut flour is rich in calcium, phosphorus, sodium, potassium, iron and zinc, vitamins C and E and folic acid, as well as unsaturated fats and proteins. It is low in carbohydrates, which makes it ideal for Paleo and Ketogenic diets, and is high in fiber and antioxidants.
Is Tigernut flour anti inflammatory? ›
Tigernut flour is also a good source of healthy fats, specifically monounsaturated fats like those found in olive oil. These fats are beneficial for heart health and can help reduce inflammation in the body.
Is Tigernut flour high in lectins? ›
To make flour, the tigernuts are dried and ground into a fine powder. The resulting flour is gluten-free, lectin-free, grain-free, and paleo-friendly, making it a popular choice for people with dietary restrictions or those following specific diets. Tigernuts have a sweet, nutty flavor and a slightly chewy texture.
Does Tigernut flour raise blood sugar? ›
Lowers blood sugar levels
The high insoluble dietary fiber content of tiger nuts helps regulate blood sugar levels. Because fiber slows down sugar absorption in the gut, eating high-fiber foods like tiger nuts do not cause sudden blood sugar spikes.
What is the healthiest nut flour? ›
Almond Flour
In addition to being gluten-free, almond flour is much lower in carbs and higher in fat than all-purpose flour, which is why it's a staple ingredient in low-carb and keto recipes, like baked goods.
How long does tigernut flour last? ›
Tiger nut flour has recently gained popularity as a gluten-free option in recipes both for savory and sweet dishes. When left unopened and stored correctly, it can last up to 12 months; once it's opened, it should be consumed within 6 months at best.
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.
What is another name for tiger nut flour? ›
Tiger nut flour is made with the tuber from the chufa sedge, also called nut grass, yellow nutsedge, tiger nut sedge, edible galingale, water grass and earth almond.
What are the disadvantages of Tigernut? ›
On the downside, the fibrous nature of tiger nuts can cause bloating and gas, especially if you have digestive disorders. It may help to increase fiber intake slowly, as well as germinating or roasting the tiger nuts to improve digestion, Culbertson suggests.
Tiger nuts are a highly nutritious and delicious superfood that offer numerous health benefits for women. From improving digestion and managing weight to boosting fertility and enhancing skin health, these small but mighty tubers are an excellent addition to any diet.
Is tiger nut good for eyes? ›
According to the study “nu*tritional Supplementation with Valencian tiger nuts for the improvement of visual function” funded by the Designation of origin Regulatory Council of Valencia and carried out by the Santiago Grisolía from the Ophthalmological Research Unit and the Foundation for Health and Biomedical Research ...
Is Tigernut flour constipating? ›
Tiger nuts are a good source of fiber. Dietary fiber has been shown to improve digestion by increasing the frequency of stools and relieving constipation.
Is tigernut a nightshade? ›
Since tiger nuts (also called chufa or earth almonds) aren't a grain, pseudo grain, legume, or a member of the nightshade family, they're especially valuable to those following gluten-free, paleo, or allergen-free diets.
Is tigernut acidic or alkaline? ›
Alkaline, gluten-free and rich in nutrients, minerals and fiber – tiger nuts are a real superfood. The small brown tubers are also characterized by their unsaturated fatty acids and easily digestible protein.
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.
Is Tigernut flour high carb? ›
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.
