🌰 Tiger Nut Flour
Tiger nut flour is a gluten-free flour made from ground tiger nuts (small tubers, not actual nuts). Despite the name, tiger nuts are safe for those with nut allergies. The flour has a naturally sweet, nutty flavor and is high in fiber.
🌿 Key Characteristics
- Texture: Fine, slightly gritty
- Flavor: Sweet, nutty, slightly earthy
- Color: Light beige to golden
- Nutritional highlights (per 1/4 cup / 28g):
- Calories: ~120
- Carbohydrates: 23g
- Fiber: 10g
- Protein: 1–2g
- Fat: 4–5g (mostly healthy unsaturated fats)
🍳 Common Uses
- Gluten-free baking: pancakes, muffins, cookies, and cakes
- Thickening smoothies or sauces
- Adding to porridge or cereal for flavor and fiber
- Combining with other flours (almond, coconut, oat) in recipes
💡 Tips
- Substitute carefully: Because it’s high in fiber and naturally sweet, tiger nut flour can’t always replace wheat flour 1:1. Combine with other gluten-free flours for best results.
- Moisture: It absorbs more liquid, so recipes may need extra eggs, milk, or water.
- Storage: Keep in an airtight container in a cool, dry place or fridge for longer shelf life.
If you want, I can give a simple tiger nut flour recipe for pancakes or cookies that’s naturally sweet and gluten-free.
