Blog - Recipes

See What Happen's when a Consumer Discovers Tiger Nuts Flour!

A blogger, and friend of Tiger Nuts USA said "I just discovered Tiger Nuts" in her latest blog. Her name is Lara Bishop and you can read her bog by clicking here!

In the meantime here are a few excerpts that you might like:

Just when I thought that my muffins and nut and seed bread could not get any better, then Tiger Nut flour comes into my life. I read a post recently by Dr Axe about the benefits of Tiger Nuts. They’re not actually part of the nut family and are completely safe for people with any sort of nut allergies. “Tiger nut” actually refers to the tuber of its larger plant, Cyperus esculentus, which is cultivated widely in Spain but considered a weed in many other countries.

So a couple of weeks ago I did not waste any time and bought some off Amazon to try and at first I was a bit put off by their texture but actually I have got used to them now. After speaking with my fellow gluten free brother in law at the weekend he mentioned Tiger Nut Flour! So I was very quick to place another order, which arrived on Monday.


I was due to make myself some of my nut and seed bread, so instead of using my normal recipe I searched the internet for a Tiger Nut based nut and seed bread recipe, the bread recipe came out sooooo good, I actually prefer my seed and nuts whole so I did not wiz them up like it says in the recipe, just left them as is.


I have been eating my bread with organic hummus and mashed organic avocado topped with sweet red tomatoes. So yummy!

I am going to freeze some of my sliced bread and use it for toasting for breakfast as I made quite a bit of it.

The tiger nut flour gives it a naturally sweet taste, but not too sweet, so although it says put maple syrup in the recipe I only used half the allowance.

So I started to think what else I can use this amazing flour for. I thought about the muffins I regularly cook and thought the flour would be perfect for them! I wanted to find a recipe as I am not familiar with the quantities of tiger nut flour yet, so found this one here 


To say I was a little excited is an understatement (yes I need to get out more!!) but I LOVE my blueberry and apple muffins so was excited to try this new flour. The only thing I changed in the recipe was the peanut butter which I swapped for almond butter, I am not keen on peanut butter and I do prefer cooking with almond butter much more anyway.

The recipe is for 6 muffins, I actually had all the ingredients in stock for 6 but wish I had more ingredients for 12 as oh my goodness me they are sooooo delicious! They took minutes to make and only 25 minutes to cook at 180 degrees celsius and as soon as they came out of the oven I cut one in half and munched away. The taste of the sponge is delicious and very soft and fluffy, much less grainy taste then my almond flour/butter muffins. I used the chocolate in the recipe but I do not cook with anything under 90% so used that instead. The chocolate is just an added bonus and really completes them


So if you are already addicted to my blueberry or apple muffins, I know a few of my friends and family are! You need to try these tiger nut banana muffins, I have to say I like them even better! Plus I do think that the tiger nut flour seems to have more health benefits then the almond flour. See below is a list of benefits of tiger nuts from Dr Axe.

  1. Contain a High Load of Antioxidants
  2. Provide a Great Source of fiber
  3. Hold Antibacterial Properties
  4. Work as a Prebiotic
  5. Control Diabetes
  6. Lower Bad Cholesterol
  7. Improve Your Sex Life
  8. Aid weight loss

Tiger Nuts Nutrition Facts

One serving of tiger nuts (one ounce or 30 grams) contains about: (12)

  • 120 calories
  • 19 grams carbohydrates
  • 2 grams protein
  • 7 grams fat
  • 10 grams fiber
  • 1.8 milligrams iron (10 percent DV)
  • 28 milligrams magnesium (7 percent DV)
  • 1.1 milligrams zinc (7 percent DV)
  • 215 milligrams potassium (6 percent DV)
  • 0.1 milligrams vitamin B6 (5 percent DV)

Tiger Nut Chocolate Chip Almond Butter Cookies

Boy do these look good!!!!!!!

A good friend of Tiger Nuts USA is "Gluten Free Jessica" and she created these amazing cookies and you can find the recipe on her blog, just click the following link:

And just to use Jessica's words "I recently experimented with baking with this flour for the first time. I love chocolate chip cookies and this recipe was hit! I served the cookies to our friends who were over during the Patriots game last night and by the end of the night all of the cookies were gone"!

So here's the thing, the good news is that not only is our Tiger Nuts Flour, Nut Free, but it also bakes 1-1 like regular flour. Plus of course our Tiger Nuts Flour is Organic, Gluten Free, Dairy Free, Paleo Perfect, Non Allergenic, Non GMO and has a great earthy sweet taste that just adds some serious flavor.

If you want to try, or find out more about this incredible Premium Organic Tiger Nuts Flour, just click here!

Ginger Snap Cookies with Tiger Nuts Flour

We are thrilled to share with you these terrific Ginger Snap Cookies, baked with our Premium Organic Tiger Nuts Flour

These Ginger Snap Cookies were created by one of our terrific customer Mary J and here's what she wrote, followed by the recipe.

Here is a photo of the ginger snap cookies I referred to and the recipe I developed for them using tiger nut flour. Thanks! Bake some! Tiger nut fan!

Gingersnap Cookies Using Tiger Nut Flour Free of eggs, dairy, gluten, wheat, soy, nuts, and seeds

1 cup medjool dates, soaked (8-12 depending on size)

3/4 cup arrowroot

3/4 cup Premium Organic Tiger Nuts Flour

1/4 cup blackstrap molasses.

1 1/2 t maple syrup

2 T coconut oil

1 1/2 t fresh grated ginger

1 1/2 t powdered ginger

1 t cinnamon

1/8 t ground cloves

1/4 t baking soda.

1/4 t salt cup

1/4 cup coconut sugar (optional – see Note below)



Preheat oven to 325. Line cookie sheets with parchment paper.                       Place all ingredients except coconut sugar in food processor fitted with S blade. Pulse a few times, then combine thoroughly, scraping sides as necessary.

Place the coconut sugar onto a small plate (See note below).

With wet hands, form dough into balls. Flatten each cookie onto the sugar, and then place onto parchment lined baking sheets.

Bake 20 minutes. Turn oven off, leaving cookies for another 5 minutes. Remove from oven. Let cool on parchment paper before handling.

Yield: 1 dozen – 2 ½ dozen, depending on size.                            

Notes, variations, and serving suggestions:

1. Omit the coconut sugar and simply flatten each cookie onto parchment paper. They’re still very gingery, chewy, and tasty.

2. Use Whole Life Nutrition’s dairy free Nice Cream or other ice creams to make ice cream sandwiches - freeze;

3. Coat or drip with carob or chocolate sauce - freeze;

4. Dip 1/2 of each cookie into carob or chocolate sauce. Freeze.

5. Coat both sides with coconut sugar;

6. These cookies keep, freeze and travel well.

Guy we hope you enjoy making these Ginger Snap Cookies, and don't forget, you can get the Premium Organic Tiger Nuts Flour from our on line store at www.tiger

If you have a great recipe like this that uses our Premium Organic Nut Free Tiger Nuts Flour, please let us know and send it t us with a picture and we will post it on our social media!