Tigernut Flour

I began my gluten-free journey over 10 years ago. Plagued with stomach issues among other health issues, it was suggested that I stop eating gluten.  Back when it wasn’t as common to eat gluten-free, one didn’t have many options for substitutes.  Gluten free items have come along way.  I’m not endorsing that if you eat gluten-free store-bought processed foods then you are “healthy.”  It’s typically best to go for naturally gluten-free items. For example, organic apples, organic spinach, wild caught sockeye salmon — but if you like to bake, like I do, finding the right alternative to wheat flour can be tricky.  If you are eating gluten-free, that means no wheat flour, but doesn’t have to mean you miss out on tasty baked goods.

Throughout the years, I’ve tried numerous alternatives to wheat flour — such as almond, cassava, oat (gluten-free) and coconut flour. A newer flour (although not a new discovery to the world – the TigerNut dates back to Ancient times.) I’m enjoying baking with these days is TigerNut flour.

What is TigerNut?

TigerNut (also called chufa seed, Cyperus esculentus, nut grass, yellow nutsedge or earth almond) is not actually a nut, but rather a root vegetable or underground tuber, much like a small sweet potato. It is considered a weed, looks like grass from above the soil and can successfully be grown anywhere corn is grown.  TigerNuts contain high amounts of prebiotic fiber (fiber that feeds the good bacteria in your gut).  Among other worthy nutritional items, its oil is high in antioxidant properties.  In addition, it is naturally gluten-free with a nutty, sweet flavor.

Where can TigerNut be purchased?

TigerNut flour can be found at most health food stores like Whole Foods and is easily available online.  It’s not cheap, but definitely worth the expense if you are looking for a tasty, healthy, grain-free, nut-free flour.  A few of my favorite brands are Anthony’s Organic Tiger Nut Flour and Organic Gemini TigerNut Flour.


TigerNut recipes:

Chocolate Chip Cookie Bars by Create Delicious — instead of coconut sugar, I will often use about 1/3 cup of raw honey and add 2-3 drops of vanilla eatable essential oil.

Cinnamon TigerNut Horchata Muffins by Hybrid Rasta Mama —  instead of the horchata (because I never have enough time to make it), I simply use a cup of unsweetened full fat coconut milk.

TigerNut Bran Muffins by Eat Beautiful — I like to add a cup of frozen blueberries and 2 scoops of collagen protein to this recipe.

TigerNut Flour Zucchini Muffins by Hungry By Nature — perfect recipe to “sneak” in some veggies for your little ones. Instead of ghee, I use grass-fed butter, but if you are wanting to be dairy free, ghee works. I usually skip the paleo grain free granola topping and they still taste wonderful.

TigerNut flour can be substituted 1:1 for most other flours.  Here’s a recipe that I changed to incorporate TigerNut flour instead of coconut flour.

Regardless of the health benefits, give TigerNut flour a try — I think you will be pleasantly surprised by how easy it is to use and how wonderful it tastes.

Happy Baking!

PS. If you have any favorite baking recipes made with TigerNut flour, please share. I’m always on the lookout for easy, tasty items to bake for my friends and family.


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