I love experimenting new ingredients as different sources of our main macronutrients, minerals and vitamins. Our nature is widely rich and we tend to limit ourselves to what is familiar to us. That's why I am here for you, as a health coach, to give you safe, nutritious and delicious goodness and enrich your food options.
Well, to begin here about Tigernut, it isn’t a nut, as the name might imply. It is a small root vegetable that grows in Northern Africa and the Mediterranean. Tigernut flour is naturally gluten free and Paleo. And it offers those allergic to nuts an option for adding protein when baking and cooking.
High in fiber, iron, potassium, protein, magnesium, zinc and vitamins E and C, tiger nuts were the primary food of our ancient ancestors who lived in East Africa between 2.4 million and 1.4 million years ago, according to a 2014 Oxford University study. One ounce of these crunchy root vegetables contains 40 percent of the recommended daily fiber intake.
Tigernuts contain natural sugar, healthy fats and have a high level of resistant starch, which reaches the colon intact. Resistant starch promotes prebiotic growth and supports a healthy immune and digestive track. It can also lower blood glucose levels and improves insulin sensitivity.
Because tigernut flour is light and has a slightly sweet and nutty flavor, it allows bakers to cut back on added sugar. It tends to work well in combination with other flours and starches such as coconut flour, almond flour, gluten-free oats and arrowroot or potato starch.
You can use it to add a sweet crunchy texture to baked goods such as biscotti, cookies and pie crusts. Add Tigernut flour to brownies, pancakes, and pudding for a sweet protein punch. Its nutty flavor also works well when added to black bean or veggie burgers.
Nutritional Facts
Analysis per slice (100gr)
Energy ................................................................ 186 Kcal Total Fats ............................................................ 9,6 gr * Saturated Fat .................................................. 3,1 gr * Polyunsaturated Fat ...................................... 1,0 gr * Monounsaturated Fat ................................... 5,5 gr Sodium ............................................................... 0,2 mg Total Carbohydrates ......................................... 25,2 gr * Dietary Fiber ................................................... 4,2 gr * Sugars .............................................................. 13,3 gr Protein ................................................................ 3,9 gr
Recipe
For 12 slices
90gr Tigernut flour
90gr Almond flour
4 riped banana
2 eggs
50gr wallnut
1/2 vanilla stick
1 tea spoon of baking powder
1 tea spoon of five spices mix
1 tbsp arrowroot
150 ml almond milk
2 tbsp coconut oil
100 gr dried mango
1 cake baking tray
Preparation
Heat the oven to 180 degree celsius
Mix all the ingredients in the mixer apart from the mango
Mix the mango in the cake mix
Place the dough into the tray and in the oven for 50-60min.
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