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)

5 Ways To Boost Your Smoothie

5 Ways To Boost Your Smoothie

Have you heard about different ‘superfoods’ that can be added to smoothies to make them even more healthy?

There’s a long list of them; so many that it’s easy to get overwhelmed in the land of superfoods.

I always recommend to keep things simple, but I can understand the urge to test out something new, especially if there are health benefits attached to it.

To save you the time and energy required to sort through all the superfoods out there, I’ve put together a short list of my favourite smoothie boosters. Check them out and give them a try!

5 Ways to Boost Your Smoothie

1. MACA POWDER

Known for its hormone balancing effects. Maca has been studied to help normalize the symptoms of premenstrual/menstrual symptoms, as well as the symptoms of menopause including hot flashes, night sweats, cramps, fatigue and lethargy. Look for gelatinized maca for easier digestion and absorption. Add 1 tsp.

2. COLLAGEN

The ultimate anti-aging smoothie booster! As we age, our bodies’ natural production of collagen starts to slow. Collagen supplementation has proven to be effective in supporting the strength and flexibility of bones, tendons and cartilage, as well as the appearance of skin and nails, and GI tract health. Incorporating a collagen powder into your smoothie is an easy way to support many areas of your health and stay forever young. Learn more about the benefits of Whole Body Collagen. Add 1-2 scoops.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

3. CACAO NIBS

These little guys are loaded with antioxidants, even more so than tea, wine and blueberries! In addition, cacao nibs are a high source of magnesium, iron and fibre. A great way to add extra nutrition and crunch to your smoothies. Stir in 1 tbsp.

4. SEA SALT

Not only will a high-quality sea salt enhance the flavour of your smoothie, but it will add life-giving nutrients. Sea salt is rich in trace minerals that are hard to obtain from food due to the lack of nutrient-rich soil. Sea salt can help promote vascular health, healthy pH & electrolyte balance, as well as increase energy, regulate sleep and improve symptoms of adrenal fatigue. Look for Pink Himalayan or Celtic. Add a pinch.

5. CINNAMON

Popular for its blood sugar lowering effects, but also has antioxidant, anti-inflammatory, anti-microbial, and immunity-boosting abilities. Great way to naturally sweeten your smoothies as well. Opt for Ceylon cinnamon over Cassia (aka “fake”) cinnamon. Cassia cinnamon contains a higher amount of coumarin, a natural plant chemical that can be toxic to the liver and kidneys, and it may also be carcinogenic, in large doses. Add 1/2-1 tsp.

Join my free smoothie Challenge

Get started on your journey back to health by joining my FREE 14-day smoothie challenge. It’s a simple and natural approach to weight loss & better health. 

Sautéed Lemon & Pine Nut Kale (Plant-Based, High-Fiber, Low-Carb)

Sautéed Lemon & Pine Nut Kale (Plant-Based, High-Fiber, Low-Carb)

To be honest, before this recipe I really wasn’t a big fan of kale–and the only way I would incorporate it into my diet was by hiding it in a smoothie.

The BF managed to change my mind about kale in our early dating days …

It was Halloween 2018 and I was heading to his house for the very first time. The plan was to dress-up and hand out candy to the trick-or-treaters in his neighbourhood.

I showed up as Organic Farmer Jen (no surprise there) and he dressed up as Superman (padded abs, biceps, quads and all).

We really didn’t discuss dinner plans before I arrived (I was mentally prepared to eat my stash of organic dark chocolate and SmartSweets for dinner), but to my surprise this man had some dinner ideas up his jacked Superman sleeves.

He busted out a gluten free keto pizza from the freezer and then grabbed a bunch of kale from the fridge. Now, the kale didn’t excite me as much as the pizza did, BUT I was extremely impressed that this bachelor had something green in his fridge and was prepared to do something with it.

I decided not to mention that I wasn’t a big fan of kale, afterall I did show up as Organic Farmer Jen and what organic farmer doesn’t eat kale, right?!

So, after 10-minutes of methodical kale prep and warming up keto pizza, there we were, the organic farmer and jacked Superman enjoying our first at home dinner–that he made!!!

I realized two important things that night:

  1. I actually do like kale, I just needed the right combo of ingredients to make it tickle my palate.
  2. Jacked Superman and his kale recipe might be keepers!

We now make this kale recipe on a regular–and I enjoy it just as much today as I did when I tried it for the very first time.

The combination of lemon, garlic, pine nuts and olive oil makes kale exciting and flavourful. It’s the perfect low-carb, high-fiber side to any fish or meat dish (or gluten free keto pizza!).

Give it a try and leave me a comment below with your thoughts!

Sautéed Lemon & Pine Nut Kale (Plant-Based, High-Fiber, Low-Carb)

Sautéed Lemon & Pine Nut Kale

INGREDIENTS: (serves 3-4)
1 bunch leafy kale, chopped
1/4 cup pine nuts
1/2 lemon, juice only
1 garlic clove, thinly sliced
2 tbsp avocado oil
2 tbsp extra virgin olive oil
Sea salt to taste

INSTRUCTIONS:
1. In a large stove-top pan saute garlic in avocado oil until fragrant.
2. Add kale to pan. Use tongs to coat kale in oil and garlic. Add sea salt.
3. Once kale has wilted down, add pine nuts and allow them to toast slightly.
4. Add in lemon juice, turn off burner then finish with olive oil. Toss one last time and serve.

Sautéed Lemon & Pine Nut Kale

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

Green Pea Soup (Plant-Based, High-Fiber)

Green Pea Soup (Plant-Based, High-Fiber)

DID YOU KNOW? Green peas are part of the legume family and contain beneficial nutrients and fiber (which feeds the gut flora), BUT they also contain antinutrients.

Antinutrients are substances found in many foods, including legumes and grains, that may interfere with digestion and mineral absorption.

While these generally aren’t a concern for most healthy people, their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, those with IBS or other gut issues, and individuals at risk of malnutrition.

Here are two antinutrients found in legumes:

PHYTIC ACID: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium.

LECTINS: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption.

How to help prevent adverse effects from antinutrients in legumes:

LIMIT CONSUMPTION: It’s best to limit consumption of legumes to 3-4 times a week. Also limit the quantity you consume in one sitting since a larger amount is more likely to cause problems (I recommend 1/3 to 1/2 a cup as a max).

PREPARE PROPERLY: Soaking and/or sprouting may be helpful in reducing the amounts of antinutrients in legumes. At the very least soak your legumes for 18-hours before cooking.

COOK THOROUGHLY: Antinutrient levels are higher in raw legumes, which makes them more likely to cause digestive issues. Cooking legumes helps to reduce antinutrients.

In summary, while legumes do contain beneficial nutrients and fiber, they are not as nutrient-dense as other foods—like meats, fish, shellfish, eggs and vegetables—and, as mentioned above, some of the nutrients they contain are not bioavailable due to antinutrients. For this reason and others mentioned above, legumes are not a staple in my diet and I only consume them once in a blue moon.

If you choose to consume legumes, I recommend that you pay attention to how you feel when you consume them. If they don’t energize you or if they cause digestive problems, it’s best to avoid them for a period of time and try reintroducing them at a later date.

IMPORTANT NOTE: Levels of antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently or in excess.

Now that we got all the important stuff out of the way, it’s time to try my Green Pea Soup. It’s absolutely delicious–and a great side dish for the spring & summer.

green pea soupGreen Pea Soup

INGREDIENTS: (serves 4)
5 cup frozen green peas
350g bag frozen cauliflower (or 1/2 head fresh)
½ yellow onion, chopped
5 cups organic/homemade chicken or vegetable stock
2 cloves garlic, sliced
2 tbsp avocado oil
2 tbsp apple cider vinegar or lemon juice
1/2 tsp dried parsley
1/2 tsp dried dill
Sea salt and black pepper, to taste

INSTRUCTIONS:

1. Sauté onion and garlic in avocado over medium heat until onion is translucent.
2. Add dill and parsley and sauté for another minute.
3. Add all remaining ingredients, cover the pot and bring to a boil over high heat. Once boiling, uncover and reduce the heat to low. Let the soup simmer for 15-minutes.
4. Transfer the soup to a blender (or use an immersion blender) and blend on high until smooth and creamy.
5. Transfer to bowls and serve as desired. Store leftovers in a mason jar in the fridge for up to one week.

Turn your soups into a complete and nutrient-rich meal in one easy step …

? Stir 2 scoops of collagen powder into your bowl of soup. Collagen is loaded with nutrients that support skin, hair, nails, joints and the gut lining. Boost all your soups and smoothies with this powerful ingredient!

green pea soup