Tigernut Blueberry Muffins
We all want to have our cake and eat it too – or muffins. In case you haven’t noticed, I’m a huge fan of tigernut flour! That’s because tigernuts have a great nutritional profile and are actually not a nut – and honestly, sometimes nut-based desserts can be a little heavy for me.
Here’s a little 411 on tigernuts. Tigernuts are a prebiotic food. That means they are a non-digestible fiber compound that feeds the good bacteria already present in your gut. Not to be confused with probiotics (these bring healthy bacteria to the gut). Prebiotics give the bacteria the nourishment it needs to thrive and, eventually, overcome the bad bacteria that is also present. (Did you know that you mental health could be affected by the health of the gut?).
Also, tigernuts are actually made from the tuber (root veg), which is loaded with iron, magnesium, potassium, zinc and healthy fats – think balanced hormones, oxygenated blood, increased energy, and easier healthy weight maintenance.
Although tigernuts are the main ingredient here, coconut and blueberries are not to be outshined – both should be consumed regularly for a happy, healthy body. So, here’s a muffin recipe that you can feel good about eating.
Try making a cake with these too. I’ve added a simple coconut cream frosting recipe that compliments the recipe and makes for a pretty cake!
Happy & Health Eating!
- 2 cups tigernut flour – get it here: http://amzn.to/2sFvWAC
- 1 t baking soda
- two finger pinch of Himalayan salt
- 1/4 c raw honey
- 1 cup full fat coconut milk
- 1/4 c vegan butter, room temp (sub grass fed butter or melted coconut oil)
- 2eggs, room temp – important if using coconut oil
- 2 t vanilla
- 1 c fresh blueberries
- 1 cans full fat coconut cream (in fridge overnight)
- 1 T raw thick honey (not too runny) or stevia to taste
- 1 teaspoon vanilla extract
- *optional natural food dye
Preheat oven to 350˚F and line muffin tins or grease two 6-inch round cake pans.
In a large bowl combine the dry ingredients in a bowl and give a quick mix. Add the wet ingredients and mix until combined. Gently stir in the blueberries.
Distribute evenly between muffins and pop in the oven until the cake bounces back to the touch, or a toothpick comes out clean. Roughly 25+ minutes.
Makes roughly 12 muffins or two 6” cakes
If Making a Cake & Frosting:
Allow cake to cool completely before frosting. Pop in the fridge for 15 minutes or the freezer for 10 to ensure this!While the cake is cooking, make the frosting.
Chill the mixing bowl and whisk attachment in the freezer for at least 10 minutes. Otherwise the coconut might melt.
Open the cans of coconut cream from the bottom and pour out any of the water. Save for smoothies or another use.
Scoop out the hardened coconut cream in the mixing bowl and mix on high for 3+ minutes, until the soft peaks start to form. Add desired honey or stevia. Be careful not to add too much honey, as it will weigh down the frosting.
Spread the frosting between the layers and all over the cooled cake. Remove any excess frosting with a bench scraper or spatula. Pop in the fridge for another 15 minutes. Be quick as the frosting isn’t that stable and soften quickly. Finish frosting and garnish with fresh berries and flowers!