I love the internet! Today I wanted to make a chocolate cake with tigernut flour. So I typed in ‘tigernut flour chocolate cake’ and hey presto a number of recipes came up. I then find the one closest to what I want and what ingredients I have and then adapt it to suit. This may end up well or badly…today it went well!
The Tigernut (cyperus sculentus lativum) or ‘Chufa’ as it is known in Spanish, is not actually a nut, but a small root vegetable / tuber. It was first discovered 4000 years ago and have long been recognised for their health benefits, as they are high in fibre, have a balanced macro profile (roughly 50% carb, 40% fat and 10% protein) and high micro profile of vitamins and minerals.
Tiger Nuts can be eaten raw and contain resistant starch which feeds our healthy gut bacteria. It can be used to make:
- a gluten free muesli or porridge, depending on how you chop the ‘nuts’
- a drink called Horchata de Chufas which can make a great dairy/nut free milk substitute. If left to ferment it will become less sweet and be a great source of probiotics
- a flour to make breads, cakes, brownies, pancakes etc. Being naturally sweet it reduces the need for added sugar.
- Tigernut oil – similar to extra virgin love oil, it can be used on salads
- They can be eaten whole as a snack
Artisan Bread Organic
Tigernut flour is gluten free, nut free and Paleo friendly. I like baking with tignenut flour because it is less dense than nut flours and provides a more ‘spongy’ result. You can buy Tigernut flour online and the best organic value for money is from ABO Artisan Bread Organic.
SO the recipe I used as the base was from cookituppaleo for chocolate chip cookie bars. I didn’t have any coconut sugar so I used a banana (much healthier!) and I didn’t have chocolate so I substituted for cocoa powder and added hazelnuts which is completely optional.
I adapted the recipe as follows (in CAPS):
- 1/2 cup butter, softened – (SAME)
- 1/2 cup coconut sugar – (REPLACED WITH A WHOLE MEDIUM BANANA & 1TBS OF HONEY)
- 2 eggs (EGGS)
- 1-1/4 cup tigernut flour (REDUCED SLIGHTLY TO ALLOW For COCOA POWDER)
- 1/2 teaspoon baking soda (SAME)
- 1/2 teaspoon salt (SAME PLUS 1TSP of VANILLA EXTRACT)
- 3.5 ounces dark chocolate, chopped (2 TBS CACAO POWDER)
- 1/2 CUP BLANCHED HAZELNUTS (OPTIONAL)
- Preheat oven to 350° F.
- Grease an 8 inch by 8 inch glass baking dish with a little butter.
- In a mixing bowl, blend together the eggs, butter, banana, honey, salt, vanilla, cacao powder and nuts. I use a stick handheld blender like this one
- Stir in the tigernut flour, baking soda, and salt.
- Transfer to baking dish.
- Bake for 20-25 minutes.
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