Tigernut & Chestnut Mini Muffins

Tigernut & Chestnut Mini Muffins

High fiber, prebiotic, sweet tigernut flour matched with earthy, honey chestnut flour makes for perfectly moist and fluffy mini muffins. I LOVE these little gems. The recipe is a great base for many incarnations: banana bread, chocolate chip muffins, blueberry, apricot, peach or cherry – all deliver a great tasting gluten-free snack that borders on dessert without the sugar grams. My kids love them, I love them and you will too!

Are Tigernuts a Tree Nut?

No – tigernuts are a starchy tuber vegetable. They are in the Sedge Family and related to water chestnuts. They are not a grain. They are not a seed. They are not a nut. Too bad the chufa name didn’t gain more popularity to eliminate the nut confusion 🙂

Tigernuts, also called chufa, are the best resistant starch/prebiotic food to add to your diet. Tigernuts are actually the highest prebiotic food source. They contain the most resistant starch fiber of any whole food. We all know how important probiotics can be for overall health, but more and more studies are showing how important prebiotic foods are to feed the probiotic critters we want proliferating in our digestive system.

The flour from tigernuts creates delicious, moist and sweet results in any recipe without even needing additional sugar. BTW – don’t use tigernut flour in a pizza crust – WAY TOO SWEET! Oh – maybe use it for a 70’s style sweet strawberry cream cheese style pizza crust? Anyhow…

Other great sources of resistant starch:

  • Avocados
  • Danedlion Greens
  • Allium Family Veggies: Raw/Cooked Onions, Raw Leeks, Garlic, Scallions
  • Raw Asparagus
  • Raw Jicama
  • Apple Cider Vinegar
  • Green Bananas
  • Plantains, Plantain Flour
  • Cassava Flour, Tapioca Starch
  • Potato Starch
  • Chicory Root
  • Acacia Gum
  • Peas
  • Jerusalem Artichoke
  • Okra
  • Turmeric
  • Cinnamon

Are Chestnuts a Tree Nut?

Chestnuts are not related to the legume peanuts, nor are they related to commonly called tree nuts almonds and cashews which are actually a fruit. Chestnuts are a true nut in the Fagaceae Family or Beech Family and related to the edible beechnut. Since chestnuts are not botanically related to many of the common “nut” allergy foods, often those who suffer an allergy to nuts, do not have the same reaction to chestnuts. Caution must be taken however if you have a nut allergy, and you should consult your doctor before introducing chestnuts to your diet. There is also an interesting potential cross reaction to consider between LATEX ALLERGY & CHESTNUT ALLERGY. Most people however tolerate chestnuts very well and they make a great flour alternative since they are much lower in phytic acid than traditional grain flours, leaving your calcium, magnesium and iron more readily available for absorption.

Where Do I Buy These Flours?

Whole Foods is finally selling Otto’s cassava flour, but I still think you have to buy the TIGERNUT FLOUR ONLINE. Chestnut flour can be found in some groceries and may also be sold under the Italian name: farina di castagne. Amazon also sells CHESTNUT FLOUR ONLINE.

I hope you enjoy the health benefits of this recipe and the wonderful taste!

Many Wishes of Health and Gratitude,
xo Robin 

 

Tigernut & Chestnut Mini Muffins
Print Recipe
Servings Prep Time
24 mini muffins 10 minutes
Cook Time
16-18 minutes
Servings Prep Time
24 mini muffins 10 minutes
Cook Time
16-18 minutes
Tigernut & Chestnut Mini Muffins
Print Recipe
Servings Prep Time
24 mini muffins 10 minutes
Cook Time
16-18 minutes
Servings Prep Time
24 mini muffins 10 minutes
Cook Time
16-18 minutes
Ingredients
Servings: mini muffins
Instructions
  1. Preheat your oven to 400.
  2. Defrost 2 sweet/ripe frozen bananas (about 1 ½ cups)
  3. Mix your dry ingredients: 1 cup tigernut flour + 1 cup chestnut flour 3TB coconut sugar 1 ½ tsp baking powder ½ tsp baking soda
  4. Mix your wet ingredients: 1 Cup yogurt (coconut or cashew) 2 eggs 2 thawed bananas
  5. Slowly mix in the dry and wet ingredients together.
  6. Oil your mini muffin tray - I use silicone. You can also use a regular muffin tray. The cook time is almost identical.
  7. Use a melon baller or spoon and fill the tray with batter.
  8. Chop 1 Cup of fresh ripe bananas or other fruit for topping. Fill the smallest melon baller with chopped fruit for each tin Press the fruit down to make a nice topping and bake 17 minutes Set timer for 8 minutes and turn the muffin tray for even baking 🙂
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