Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

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 (Nut Free, AIP, Plant-Based)

What you need for tiger nut energy bites

Tiger nuts
Dates
Cacao or cocoa powder
Sea salt

Tiger Nut Energy Bites

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! 
Prep Time: 20 mins
Course: Snack/Treat
Cuisine: AIP, Paleo, Plant-Based
Servings: 20 balls

Ingredients
 

  • 1 cup tiger nuts
  • 1 cup pitted dates
  • 1/4 cup cacao or cocoa powder
  • 1/8 tsp sea salt

Instructions
 

  • Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.
  • Using a food processor, process drained tiger nuts until they break down a bit. Then add pitted dates, cacao/cocoa powder & sea salt. Continue to process until a consistent mixture forms.
  • Roll the mixture into small balls. Place in airtight container and store in the fridge.
Keyword autoimmune protocol, cacao, dates, energy balls, tiger nuts, vegan

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Chocolate Banana Chia Pudding (Plant-Based, Low-Carb)

Chocolate Banana Chia Pudding (Plant-Based, Low-Carb)

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!

Want more chia pudding recipes? Check out my Chocolate Chia Pudding and Pumpkin Pie Chia Pudding recipes.

chocolate banana chia pudding

Chocolate Banana Chia Pudding

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
Sliced banana
Dark chocolate chips

INSTRUCTIONS:

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!

chocolate banana chia pudding

Tiger Nut Lemon Cheesecake Bars (AIP, Nut & Dairy Free)

Tiger Nut Lemon Cheesecake Bars (AIP, Nut & Dairy Free)

Tiger Nut Lemon Cheesecake Bars are rich & creamy with a hint of tartness and tiger nut crunch. The perfect cheesecake recipe if you’re following an AIP, plant-based, nut or dairy free diet.

DID YOU KNOW? Tiger nuts are recommended for healthy skin, weight management, and fertility—all because of vitamin E!

One serving of tiger nuts provides you with 278% of the daily recommended value–that’s 3mg of vitamin E!

Vitamin E is important to our health due to its powerful antioxidant properties that may help reduce free radical damage and slow the aging process of your cells.

Free radicals not only weaken and break down healthy cells, but these molecules may also contribute to heart disease and cancer.

It’s important to have a diet rich in antioxidants to protect yourself from oxidative damage over time, and tiger nuts are a great source of antioxidants.

If you’re looking for tasty ways to add more tiger nuts to your diet, check out some of my tiger nut recipes (including the yummy cheesecake below!).

Want more tiger nut recipes? Then you’ve got to try …

tiger nut cheesecake

Tiger Nut Lemon Cheesecake Bars

INGREDIENTS: (makes 9 small bars)
Filling:
1 cup skinned tiger nuts, soaked and drained
6 tbsp maple syrup
6 tbsp lemon juice
6 tbsp coconut oil
2 tsp vanilla extract
2 drops food-grade lemon essential oil (optional)
¼ tsp sea salt

Toppings:
1 tbsp tiger nuts, crushed (use a food processor for this)
Fresh berries (raspberries, strawberries or blackberries)

INSTRUCTIONS:

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 cheesecake

Tiger Nut Chocolate Chip Cookies (Nut Free, Paleo)

Tiger Nut Chocolate Chip Cookies (Nut Free, Paleo)

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.

Want more tiger nut recipes? Try these …

Here’s what you’ll need for Tiger Nut Chocolate Chip Cookies

Tiger nut flour
Coconut oil
Coconut palm sugar
Pastured egg
Vanilla extract
Baking soda
Dark chocolate chips

Tiger Nut Chocolate Chip Cookies

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.
Prep Time: 20 mins
Cook Time: 10 mins
Course: Snack/Treat
Cuisine: Gluten Free, Nut Free, Paleo
Servings: 15 cookies

Ingredients
 

  • 1 1/2 cup tiger nut flour
  • 1/2 cup coconut oil, solid
  • 1/2 cup coconut palm sugar
  • 1 pastured egg
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 cup dark chocolate chips

Instructions
 

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Using a food processor or hand-mixer, mix together coconut oil, coconut sugar, egg and vanilla extract until smooth.
  • Add in flour, baking soda and salt and continue to mix until smooth batter is formed.
  • Fold in chocolate chips with a spatula.
  • Scoop onto baking sheet, I recommend using a cookie or ice cream scooper. Leave as is (do not flatten). Cookies will expand during baking so leave enough room around each cookie.
  • Bake at 350F for 10-12-minutes or until edges are golden. Let cool on baking sheet.

tiger nut chocolate chip cookies

Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

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!
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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

INSTRUCTIONS:

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.
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Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

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.

If you love my Chocolate Chunk Banana Muffins then I’m about to make your palate explode with this spin on one of my most popular recipes to date!

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

What you need for Double Chocolate Banana Muffins

Eggs*
Coconut oil
Bananas
Honey or maple syrup (optional)
Coconut flour
Almond flour
Cacao or cocoa powder
Baking powder
Dark chocolate chips

*Do you have an allergy or intolerance to eggs? Use one of the egg substitutes in the recipe notes below.

Want more delicious & wholesome muffin recipes? Then you’ve got to try these …

Double Chocolate Banana Muffins

Double Chocolate Banana Muffins

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.
Prep Time: 10 mins
Cook Time: 18 mins
Total Time: 30 mins
Course: Snack/Treat
Cuisine: Dairy Free, Gluten Free, Grain Free, Paleo
Servings: 12 muffins

Ingredients
 

  • 4 pastured eggs*
  • 1/2 cup coconut oil, melted and cooled
  • 3 ripe bananas, mashed
  • 1 tbsp honey or maple syrup, optional
  • 1/2 cup coconut flour, sifted
  • 1/2 cup almond flour, sifted
  • 1/4 cup cacao or cocoa powder
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1/4 cup dark chocolate chips, I like Camino 100%

Optional Toppings

  • 2 tbsp raw walnuts
  • 2 tbsp coconut chips
  • 2 tbsp dark chocolate chips

Instructions
 

  • Preheat oven to 350. Place liners in muffin tin.
  • 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.

Notes

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.
Keyword almond flour, banana, chocolate, coconut flour, coconut oil, muffins

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