Tigernut “Bran” Muffins ~nut-free, Paleo, resistant starch

Megan Treats, Whole Food Recipes 31 Comments

Thank you for supporting this site with purchases made through links in this post.

Tigernut “Bran” Muffins

These muffins are lovely: VERY like real bran muffins, but, of course, grain-free and gluten-free. They remind me of the cafe we’d go to as children with my parents, called Sonrisa, where we’d always order the bran muffins and freshly squeezed San Diego orange juice– the sweetest.

A Word about Resistant Starch because Tigernuts are FULL of It!

As a quick reminder, or read the post here for greater detail, resistant starch is indigestible by humans; but when it reaches the intestines and colon it becomes food for beneficial flora. (Tigernuts are one of THE best sources of resistant starch.) This prebiotic occurrence benefits the bowels, blood sugar levels, and increases the biodiversity of the gut, giving the host (you and me!) better health overall. If we have a healthy flora population, we have a healthy gut; and a healthy gut means wellness.

One more detail about resistant starch, or RS. There are different categories. Tigernuts are considered RS2 or RS3. The reason this is important is that when you eat tigernuts they must be either raw (RS2) or cooked and cooled for the RS3 (also called retrograded starch) to form. So, you need to eat these muffins cooled if you want the RS benefits.

Tigernuts

Tigernuts aren’t nuts at all. They are little tubers. Eaten whole and raw they are chewy, crunchy and nutty, a little sweet. They are high in mono-unsaturated fats and low in poly-unsaturated fats~ that’s good, similar to olive oil, actually.

In addition to using the flour (available here) in baked goods, I like to use it like folks used bran or wheat germ in the 80s~ sprinkle it on top of my porridge, yogurt or smoothie! It really is nutty and yummy, so makes a good condiment. This is the easiest way I’ve found to incorporate the nutrition. (I think it tastes a little like graham cracker crumbs!)

tigernut-muffins-paleo

Enjoy these muffins plain, with butter, with butter and honey, or butter and chevre- lovely. Stud the batter with raisins, chopped dried figs or dates, or fresh/frozen blueberries, if desired (see recipe for method).

Drink with tea or alongside soup. A classic recipe- yet super healthy.

tigernut-muffins-paleo

 

Tigernut "Bran" Muffins
Yum
Print Recipe
These muffins are great by themselves. Or stir in 1 cup blueberries before baking, or 3/4 cup raisins.
Servings Prep Time
10 muffins 10-15 minutes
Servings Prep Time
10 muffins 10-15 minutes
Tigernut "Bran" Muffins
Yum
Print Recipe
These muffins are great by themselves. Or stir in 1 cup blueberries before baking, or 3/4 cup raisins.
Servings Prep Time
10 muffins 10-15 minutes
Servings Prep Time
10 muffins 10-15 minutes
Ingredients
Servings: muffins
Instructions
  1. Preheat oven to 325 degrees Fahrenheit. Fill muffin pan with liners. Set aside.
  2. Place wet ingredients in blender: eggs, honey, avocado oil, and vanilla. Blend for 10 seconds.
  3. In medium size bowl sift together dry ingredients: tigernut flour, flax seed meal, baking soda and sea salt.
  4. Add dry ingredients to blender and puree until mixed thoroughly, without over-mixing.
  5. Measure about 2 ounces batter into each muffin cup. Bake 15 minutes and then check with a toothpick or sharp knife for doneness. Bake until toothpick inserted comes out clean.
Share this Recipe
 

 

tigernut-muffins-paleo

Buy tigernut flour HERE.

  • Emily @ Recipes to Nourish

    These look great Megan! I am loving these resistant starch flours! So yummy. Thanks for sharing your knowledge with us.

  • Megan Stevens

    Thanks, Emily!! You’re welcome!

  • Renee Kohley

    Ohh what a great breakfast! Those are loaded! I have yet to try the tigernut flour but would love to! Thank you for this recipe to try!

  • Megan Stevens

    You’re welcome! I know: so much protein, too; each one nutrient-dense. 🙂 I hope you enjoy the flour and recipe!

  • linda spiker

    Fabulous! These sound like just my kind of muffin!

  • thefoodhunter

    I never heard of tigernut. But these muffins sound amazing

  • Jessica from SimplyHealthyHome

    I’ve been sing tigernut more and more but haven’t tried it yet. These muffins look good!

  • How interesting! I love reading your posts, because I always learn something new. Have you found that incorporating this flour into muffins reduces some of the grittiness (texture-wise) that some folks experience with it?

  • Marjorieann1977

    I love this alternative to whole wheat bran muffins. I need to get some tigernuts!

  • Megan Stevens

    Yay! Me too- so many great grain-free alternatives.

  • Megan Stevens

    Oh good question! (And thank you!!) I actually didn’t know that that’s what some folks have observed! Yes, that is a reality. It’s really subtle, like a bit of bran between your teeth that won’t completely allow itself to be bitten through, but really fine and thin, not like the grit of sand. Thankfully it’s subtle; and I think, like you’re saying, having it in the muffins with another “flour” like flax makes it less so.

  • Wow. These muffins look delicious. Is this flour high in fiber as well?

  • Kimberly Ward

    Hi Megan,
    Have you tried substituting the eggs with anything……I would love to try these, but can’t do eggs. I have used tigernut flour and love it. Thanks for any help.

  • Megan Stevens

    I hope you get to try it soon, Jess!

  • Megan Stevens

    Hi Kimberly, I haven’t tried subbing out eggs in this recipe. I guess I’d try plantains and gelatin first. But it might end up a delicious gooey puddle. Sorry not to be able to offer any insight on that yet!

  • Megan Stevens

    Yep, actually FULL of whole food fiber. 🙂

  • Megan Stevens

    Thanks, I’m so glad!

  • Megan Stevens

    Nice! 🙂

  • Hi Kimberly. I haven’t tried this recipe yet, have never heard of tigernut but will look into it. I have used ground flax seed in many recipes instead of eggs and it works great. I’ve also heard you can ground up chia seeds and use that as well in place. Hope that helps.

  • Megan Stevens

    Thanks, Glenna. Yep, both chia and flax work well in place of egg; but I haven’t tried either one with this recipe.

  • These muffins look amazing! I love baking with tigernut flour, the nutty flavor is incredible!

  • Megan Stevens

    Yay! I agree. Thank you!!

  • Loriel

    I don’t mean to be “that” person but would coconut oil work as the fat?

  • Loriel

    One more question- could the tigernuts be made into a milk? Would that be a resistant starch?

  • Megan Stevens

    LOL, no problem. 😉 Yes, you can sub in coconut oil, for sure.

  • Megan Stevens

    Yes! The nuts have to be soaked for 12-24 hours first, then pureed and optionally, strained. The soaking makes them blend-able. It’s delicious and a bit of sweetener added is good.

  • Megan Stevens

    In regard to straining, I would keep the pulp in if drinking it for the RS, or use the pulp in something else.

  • Andrea Wyckoff

    These are some of the most beautiful grain-free muffins I’ve ever seen! I want to reach into the screen and grab one!

  • Megan Stevens

    Aw, thank you, Andrea!!! That means so much, especially coming from you!!

  • Mandy Fuller Fowler

    Just tried this recipe for the first time. I was so eager to try baking with tigernut flour. They came out really yummy! And wonderfully healthy, which is so great. I added dried cranberries and walnuts and a little cinnamon. Thank you for this great recipe!

  • Megan Stevens

    Yay, I’m so glad! Your additions sound great!