Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.

They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.

Here are a couple of ways tiger nuts can support gut health …

FIBER

Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.

In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.

Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.

RESISTANCE STARCH

Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.

It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.

So, if you’re interested in adding tiger nuts to your diet or looking for a nut free paleo “NOatmeal” — I highly recommend giving this recipe a try! It’s a nutrient-dense breakfast that will leave you feeling fueled for the day.

Tiger Nut “NOatmeal” 

INGREDIENTS: (serves 2)
1/2 cup tiger nuts (soaked overnight)
2 tbsp cacao nibs
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup unsweetened coconut milk
1 banana
2 tbsp coconut manna (for nut free “NOatmeal”) or nut butter of choice

Optional toppings: Fresh fruit, cacao nibs and/or shredded coconut.

INSTRUCTIONS:

1. Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.

2. In one bowl beat eggs and milk together.

3. In another bowl, mash banana and coconut manna together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Feel free to top your “NOatmeal” with fresh fruit, cacao nibs or shredded coconut!

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Scrambled Squash (Low-Carb, High-Fiber, Paleo)

Scrambled Squash (Low-Carb, High-Fiber, Paleo)

I would normally save my egg breakfasts for the weekend, but I’m officially obsessed with this new way of preparing eggs so needless to say, I’m a little out of control with eggs these days. #eggcrazy

Seriously though, this recipe will have you feeling the same way about eggs so test it out and don’t blame me when you discover you’re hooked. There’s plenty of room for you in my “hooked on eggs” club ?

Time Saving Tip: Bake multiple squash at a time (400 for 30-40 min) and store in fridge for use during the week.

Scrambled Squash

INGREDIENTS (serves 1):
2 pastured eggs
1/2 cup cooked and mashed squash (I used delicata squash but other similar squashes work too)
1 small garlic clove, finely chopped
1 tsp grass-fed ghee/butter or avocado oil
1/2 tsp dried basil
Sea salt and black pepper to taste
Broccoli sprouts, for garnish (optional)

INSTRUCTIONS:

1. Sauté garlic and basil in cooking fat.

2. Add mashed squash and coat with oil and spices using a spatula.

3. Scramble eggs in a separate bowl then pour into pan with squash.

4. Add sea salt and pepper and gently mix ingredients together over low heat until eggs are cooked.

5. Eat on its own, in your favourite wrap or on top of something healthy like this kimchi pancake from Live Organic Foods.

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