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

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

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 …

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

Tiger Nut Energy Bites

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

INSTRUCTIONS:
1. Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.

2. 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.

3. Roll the mixture into small balls. Place in airtight container and store in the fridge.

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

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

Travel Trail Mix (Paleo, Plant-Based)

Travel Trail Mix (Paleo, Plant-Based)

Trail mixes make for a great snack when you’re on the go. They’re easy to carry around in a zip-lock bag or small container and the right mix will do a solid job of satisfying a hungry belly in-between meals.

BUT beware … many trail mixes on the grocery store shelves contain nuts that have been roasted at high temperatures, low-quality oils, excess salt, and/or high amounts of sugar from dried fruit.

Since it’s not easy to find a squeaky clean trail mix, I like to make my own. They’re real easy to put together and you have full control over what goes in them. You can get super creative or keep it simple – you’re the boss of your trail mix!

Give my paleo and vegan Travel Trail Mix a try. It’s a great combination of tastes and textures. You won’t get bored of this healthy snack.

Travel Trail Mix

INGREDIENTS:
1/4 cup raw walnuts
1/4 cup raw almonds
1/4 cup tiger nuts
1/4 cup toasted coconut chips
1/4 cup dried mulberries
1 85%+ dark chocolate bar (chopped into small pieces)

INSTRUCTIONS:

1. Add all ingredients into a bowl and mix with a large spoon.

2. Store in a zip-lock bag or air tight container.