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.
Tigernuts 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 below …
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!
I’ve amped up the flavour on these muffins by adding more rich chocolate flavour plus some optional walnut crunch & crumble.
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.
They’re packed with all the good stuff including quality protein and healthy fats that will keep you feeling satisfied. 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.
Let me know your thoughts on this new muffin recipe. I hope you enjoy them as much as I do ?
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.
Do you have an allergy or intolerance to eggs? Use one of the egg substitutes below:
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
Double Chocolate Banana Muffins
INGREDIENTS: (12 medium sized muffins)
4 pastured eggs*
1/2 cup coconut oil, melted and cooled
3 ripe bananas, mashed
1 tbsp honey or maple syrup (optional)
1 tsp vanilla extract (optional)
1/2 cup coconut flour, sifted (I like Saisha from Rootalive)
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%)
1/4 cup raw walnuts, chopped (optional)
2 tbsp raw walnuts
2 tbsp coconut chips
2 tbsp dark chocolate chips
*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see instructions above).
1. Preheat oven to 350. Place liners in muffin tin.
2. Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
3. 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.
4. Add chocolate chips and chopped walnuts (optional) into the batter and mix.
5. Optional step for crumble: 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.
5. Fill muffin tins 3/4 of the way with batter. Top with crumble (optional).
6. Bake for 18-20 minutes. Let cool before removing from tin.
DID YOU KNOW? Peppermint may relieve digestive symptoms, such as gas, bloating and indigestion.
A review of nine studies in 926 people with irritable bowel syndrome (IBS) treated with peppermint oil for at least two weeks concluded that peppermint provided significantly better symptom relief than a placebo.
In one study in 72 people with IBS, peppermint oil capsules reduced IBS symptoms by 40% after four weeks, compared to only 24.3% with a placebo.
Additionally, in a review of 14 clinical trials in nearly 2,000 children, peppermint reduced the frequency, length and severity of abdominal pain.
Get 24% off all Young Living essential oils (including food-grade oils) here.
1. Soak dates in water for 30-minutes and drain.
2. Add nuts and coconut flakes into food processor and process into a fine crumble.
3. Add dates, cocoa powder, peppermint oil/extract and sea salt into the food processor and continue to process until ingredients start to stick together. If mixture is too dry, add a teaspoon of water at a time until mixture becomes sticky when you press it together.
4. Scoop out mixture with a small spoon and roll into balls.
5. Spread remaining coconut flakes on a plate and roll balls into the flakes to coat.
Have you ever wondered what the difference is between cacao and cocoa powder?
Cocoa powder is actually made similarly to cacao, except cocoa is heated at a higher temperature during processing.
Less processed cacao (to which less heat has been applied) — such as raw cacao — tends to contain more antioxidants.
In addition, cacao powder generally contains more fiber and nutrients including selenium, magnesium, chromium and manganese than cocoa powder.
Though raw cacao is well-known for being healthier than cocoa, cocoa powder is still healthy for you. When purchasing cocoa at the grocery store, it’s important to buy plain cocoa powder, without artificial flavors and added ingredients. Be on the lookout for regular cocoa powder or dutch-processed, which is dark cocoa powder.
If you buy raw cacao powder, remember that some of its antioxidants will be destroyed by heat. Consider using cacao powder in smoothies and no-bake desserts/snacks. Cocoa powder is ideal where heat is involved.