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

Megan Treats, Whole Food Recipes 31 Comments

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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.
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tigernut-muffins-paleo

Buy tigernut flour HERE.