Have you heard of tiger nuts? In spite of their name, tiger nuts are related to neither tigers nor nuts. Also known as yellow nutsedge, tiger nuts are actually tubers from a plant in the sedge family. While tiger nuts are just now getting some traction in the paleo baking community, they have been used as a food for thousands of years. Tiger nuts are hardy and can be grown almost anywhere. California, many African countries, and countries in South and Central America grow tiger nuts, but they are primarily cultivated in Spain.
Compared to other tubers such as potatoes, tiger nuts are very small, about the size of a chickpea. They have been described as having a smooth, nutty, slightly sweet taste. In terms of nutrition, tiger nuts are a good source of dietary fiber and carbohydrates. They have been shown to have antibacterial and prebiotic properties as well.
When ground up, tiger nuts turn into a flour that can be used in gluten-free and grain-free baking. Since they are not actually nuts, this makes them a safe alternative to almond flour for those with nut allergies.
These little tubers are also versatile. Tiger nuts can be consumed raw, dried, or baked. They can also be used to make tiger nut milk, just as you would make other non-dairy milk. In fact, tiger nuts have been used to make horchata in Spain, just like rice.
How to Use Tiger Nut Flour
Curious about tiger nut flour? Well, we’re here to help. We searched the Food Monster App to bring you these awesome recipes:
This grain-free Superfood Biscotti by Christine DesRoches goes perfectly with a cup of coffee for dessert.
A gluten-free, grain-free, and vegan delicious crunchy cookie. These Superfood Biscotti are made from equal parts almond flour and tiger nut flour and decorated with natural colorful “sprinkles” like poppy seeds, crushed nuts, crushed rose petals, lavender buds, sesame seeds, shredded coconut, hemp hearts, and goji berry powder.
Tiger nut flour can also be used to add “bulk” to no-bake treats, like these No-Bake Chocolate Coated Peanut Butter and Jam Doughnuts by Pamela Higgins.
These No-Bake Chocolate Coated Peanut Butter and Jam Doughnuts are absolutely delicious — rich, filling, and indulgent but made from relatively good ingredients, including oats, tiger nut flour, dates, nut butter, and maple syrup. The best thing about these? They can be made ahead and kept in the refrigerator for up to 2 weeks, ready to devour at any time. …But they’ll probably disappear before that.
Have you used tiger nut flour? Share your tips in the comments below! If you’re interested in learning more about grain-free baking, we also recommend checking out these grain-free flours you can buy online!
If you’re looking for more delicious and seasonal plant-based recipes, then we highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!
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