Tigernuts have long been recognised for their health benefits, as they are high in fiber, iron, proteins and magnesium. So what is tigernut flour?
What is Tigernut?
Tigernut (cyperus sculentus) is actually not a nut, but a small tuber.
Moreover, tigernut is gluten free and grain free.
Which means that people following a gluten free, grain free or nut free diet can enjoy tigernut products. Last but not least, tigernut is paleo and AIP (autoimmune protocol) compliant!
Nutrition and Benefits
Tigernuts have long been recognised for their health benefits, as they are high in fiber, iron, proteins and magnesium.
Where to Buy Tigernut Flour ?
Tigernut flour is very common here in France so we can buy it in all organic food stores. If you live outside of France, availability varies by location. Generally speaking, health food and specialty shops may carry it (though you might want to check with the store before going on a long hike or drive). You can also find it online.
What Does Tigernut Flour Taste Like?
Tigernut flour has a unique sweet and nutty taste.
It has a gritty/sandy texture. If you don’t like the gritty texture, you can use a sifter to give it a finer texture.
What you should also know is that the grittiness varies from one brand to another.
Tigernut Flour Recipes
There are plenty of tasty ways to use tigernut flour. Here are my recipes using tigernut flour :
Dessert / sweet snacks recipes:
- French apple pie
- Banana bread with coconut
- Coconut free banana bread
- Pumpkin/gingerbread muffins
- Tapioca pudding
- Carob zucchini bread
- Banana blueberry muffins
- Fudgy brownies
- Apple cinnamon muffins
- Basil pesto
- Zucchini and tuna bread
- Zucchini and pesto muffins
- AIP olive fougasse bread
- Chicken muffins
- Sweet potato and bacon muffins
Tigernut Flour substitute
If you are not intolerant / allergic to almonds, nor on elimination phase of AIP, you can swap 1:1 tigernut flour with almond flour.
But if you are allergic to almonds or strictly following AIP, I’m sorry to tell you that there are no other 1:1 substitute.
The reason for that is the crumbly texture of tigernut flour that calls for a certain amount of liquid that will be extremely different from what coconut flour calls for. Moreover, whereas tigernut flour is crumbly, cassava flour, on the other hand, is very gummy. Knowing this, if you can to substitute tigernut flour with another flour, you will have to alter the whole recipe which, in my opinion, isn’t really worth it, because it won’t even taste the same because you won’t have the unique nutty flavor of tigernut.