Not a tiger or a nut, the tiger nut is actually a tuber and common weed. It’s a beautiful thing when we can turn a nuisance into something useful and the commercialization of tiger nuts have done just that. This commonly destructive weed, called yellow nutsedge, is a known perpetrator of damage in the fields but has a long history in ancient medicinal applications. With the recent rise in demand for grain free flours, tiger nut has finally found its use. Tiger nut flour has a slightly nutty, sweet taste similar to almond flour and is a wonderful grain free option in baking.
Tiger nuts have been a buzz lately for their health benefits, and not without basis as they pack a strong nutritional punch. Tiger nuts are high win unsaturated “healthy” fat, low in sodium and have good amount of fiber and iron.
These pancakes will keep your gut feeling healthy, as tiger nuts are a good source of both fiber and resistant starch. Both of these feed the good bacteria in your guy and keep you feeling fuller longer. (R)
Fiber can also help regulate blood sugar, decreasing big spikes and may help prevent colon cancer. (R)(R) Another benefit is the presence of enzymes in tiger nuts responsible for digestion of carbohydrates, proteins and fats, which have been shown to improve digestive issues. (R)
The composition of the oil in tiger nuts is similar to that of olive oil, giving them some of the same heart-protecting benefits. (R) They are also a rich source of arginine, an amino acids that has been shown to have protective effects on heart health. (R) Tiger nuts are also a great source of disease fighting antioxidants. These antioxidants fight free radicals and oxidative stress in your body, producing a protective effect against chronic disease and cancer. (R)
Anthony’s Organic Tiger Nut Flour is our go to as it is certified organic and batch tested to ensure it is gluten free. They blend their flour extra fine, making it the perfect consistency for an alternative flour.
For the fruit in this recipe, we encourage you to shop in season. You’ll often find the in season fruit is much more affordable and tastes much better. Always buy fruit organic when possible. To help you prioritize, consult the Environmental Working Group Dirty Dozen list, which lists the fruits and vegetables with the highest pesticide residues. (R) If you’re watching your carbohydrate intake, berries, melon and peaches land on the lower end of the carbohydrate content when compared with other fruits. You can also enjoy this without the fruit and sub in some nuts for crunch instead.
Those avoiding eggs can try a flax egg or chia egg by combining 1 Tbsp ground flax or chia with 3 Tbsp of water and allowing it to thicken for 10 minutes. If you’re avoiding oil, these pancakes can be baked on a sheet pan lined with parchment paper at 375F for 10-15 minutes, flipping halfway through. If you’re trying to reduce the glycemic index, skip the berries.
Danielle Moore is a professional recipe developer, Nutrition expert, food photographer and lover of veggies. She is the founder of Sunday Bacon Kitchen, a full service Culinary and Nutrition Consulting firm that collaborates with health-centered food businesses to create amazing food.