Tiger Nut Energy Bites are the perfect nut free and AIP friendly snack or treat! They’re soft & chocolatey with a hint of nuttiness. Only 3-ingredients required for these delicious bites and they’re super easy to make!
DID YOU KNOW? Tiger nuts are not actually nuts, but rather tubers, like sweet potato, though much smaller in size. They get their name from the stripes on the tubers’ exterior.
These marble-sized tubers are chewy and taste like a cross between an almond and pecan with a hint of honey–making them a great nut replacement.
They are naturally gluten, grain and dairy free, so they’re perfect for those following a plant-based or paleo diet.
Tiger nuts can be consumed in a number of ways. You can eat them raw, roasted, soaked or boiled. You can also find tiger nuts in a variety of forms; tiger nut flour, tiger nut oil, tiger nut butter and tiger nut milk!
Lately, I’ve been experimenting with different tiger nut recipes. Not only do I get more variety in my diet with these small tubers, but they are packed with antioxidants, resistant starch fiber & vitamin E.
So, if you’re curious about tiger nuts or maybe you’re looking for nut free paleo recipes, I recommend trying some of my tiger nut creations …
Tiger Nut Energy Bites are the perfect nut free and AIP friendly snack or treat! They're soft & chocolatey with a hint of nuttiness. Only 3-ingredients required for these delicious bites and they're super easy to make!
DID YOU KNOW? Chia seeds are a great plant-based food to help with weight loss.
Chia seeds rank high on the list of plant-based protein foods, making them great for putting on lean muscle, burning fat, and managing hunger and appetite.
Studies show that increasing your intake of protein can promote weight loss by curbing cravings and therefore reducing your caloric intake. Other research shows that following a high-protein diet rich in foods like chia seeds could reduce the hunger stimulating hormone, ghrelin.
If you’re looking for an easy and delicious way to add chia seeds into your diet, I highly recommend chia seed pudding. It makes for a great snack or dessert!
INGREDIENTS: (serves 2-3)
1.5 cups unsweetened almond or coconut milk
1 large banana, ripe
6 tbsp. chia seeds
2 heaping tbsp. cacao powder
1 tsp maple syrup (optional, for added sweetness) TOPPINGS: (optional) Cacao nibs
Dark chocolate chips
1. Add milk, banana and cacao powder to blender and blend until smooth. Taste for sweetness, add maple syrup if desired and blend again to combine.
2. Pour into glass container, add chia seeds and whisk until well combined.
3. Let pudding thicken in fridge for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious the pudding becomes (I like to soak my chia seeds for up to 24 hours).
4. Transfer to small serving bowl, add toppings and enjoy!
1 tbsp tiger nuts, crushed (use a food processor for this)
Fresh berries (raspberries, strawberries or blackberries)
1. Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.
2. Process all filling ingredients in a high-powered blender until completely smooth. Note: Tiger nuts are not easy to breakdown, so you may need to blend for a while, scraping the sides of the blender along the way.
3. Transfer cheesecake filling into small glass container (5″x 5″) and smooth out.
4. Decorate with toppings and freeze for at least 5 hours. Cut cheesecake into bars and carefully remove from container. Thaw out briefly before serving. You can keep these bars frozen or refrigerated afterwards.
Tiger nut chocolate chip cookies are soft, chewy and so delicious! They’re the perfect cookie recipe for those following a nut free paleo diet.
You might be wondering — “Why tiger nuts, Jen?”
Well, my obsession with tiger nuts started a while back when the BF was having bad gut reactions to nuts.
At that time, most of the treats I made contained some form of nut which were a big NO for him. So, I began searching for a nut replacement that would not only make delicious treats, but also keep his belly happy.
It turns out that tiger nuts, which are small tubers and not actual nuts, are a great alternative since they have a similar taste and texture to nuts. I like to describe them as a cross between an almond and pecan with a hint of honey.
Eventually the BF’s issue with nuts went away, BUT the loads of tiger nuts and tiger nut flour that I bought didn’t!
SO, when life gives you tiger nuts, make tiger nut everything! Right?!
This time around I decided to try a classic treat–THE CHOCOLATE CHIP COOKIE! Turns out that tiger nut flour works well as a base. These cookies turned out soft and chewy, like all chocolate chip cookies should be.
If you’re following a nut free paleo diet (or maybe you just want to add more variety and nutrients to your diet), I highly recommend this recipe.
DID YOU KNOW? Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.
However, beta-carotene is a fat soluble nutrient that needs to be coated in fat for greatest absorption. In addition, the absorption rate is better (up to 6.5-fold) if the carrots are cooked vs. raw.
Lastly, opt for whole carrots vs. baby carrots. Baby carrots are misshappen mature carrots that have been shaved down to a smaller more uniform size. The outer part that’s thrown away is much more nutritious than the inner core. The greatest concentration of nutrients is in the skin and the tissue right below it. When you remove the outer portion of the carrots, you also remove on-third of its phytonutrients.
So, to get the most health benefits from carrots, buy them whole then cook (saute, steam, bake) them in a high-quality fat like avocado oil, coconut oil or olive oil.
Boost your beta-carotene intake by adding carrots to your homemade healthy treats. Try these yummy Carrot Pecan Muffins. They’re perfect for the Easter and Spring season!
Carrot Pecan Muffins
INGREDIENTS: (12 medium sized muffins)
2 cups almond flour
1 tsp ceylon cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
3 pastured eggs, room temperature
1/4 cup coconut oil, melted and cooled
1/4 cup honey or maple syrup
1 cup finely shredded carrots (I used a food processor for this)
1/2 cup chopped pecans
1. Preheat oven to 350F and place liners in muffin tray.
2. In a large mixing bowl, whisk almond flour, cinnamon, nutmeg, baking soda and salt.
3. Mix in eggs, oil, and honey/maples syrup. TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
4. Stir in the shredded carrots and chopped pecans.
5. Fill each muffin slot 3/4 of the way with batter.
6. Bake for 20 minutes. Let cool before removing from tin. Store in an airtight container in the refrigerator or the freezer.
Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas, so they’ll keep you on track with your health and weight loss goals.
I’ve upped the flavour on these muffins by adding more rich chocolate flavour plus an optional crumble that can be used on top.
These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.
Let me know your thoughts on this recipe. I hope you enjoy them as much as my boyfriend does 🙂
TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel…They thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.
Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.
Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed. (Note: Steps 2 & 3 can be done using a food processor to make things easier.)
Add chocolate chips to batter and mix in with a spatula.
Optional step for toppings: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don't have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.
Fill muffin tins 3/4 of the way with batter. Add toppings (optional).
Bake for 18-20 minutes. Let cool before removing from tin.
Substitute with 4 flax eggs or 4 chia eggs for egg free version ...
1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
Steps 2 & 3 can be done using a food processor to make things easier.