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Category: AIP

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This is the first time I’ve tried tigernut. I have to admit that I’ve struggled with some health issues again lately, which made me look for alternatives to my current staples (I was happy with bananas, coconut flour and carob or cocoa powder up till now, with few issues). Now I have a pretty good idea why my health deteriorated (I’ve started craving dairy after some three years, and I tried to reintroduce yoghurt –which brought about breathing difficulties, cough, and only-now-understood stomach ache after almost every meal). And these issues gave me troubles with up-to-now well tolerated foods.

Anyway, thanks to all that I moved forward and discovered tigernut flour! I’ve tried it for the first time (with a lot of success) using this simple recipe.

What exactly is tigernut and how come it is allowed on the Autoimmune Protocol (AIP)? Tigernut is actually not a nut (yes, the English term is quite misleading). It is a plant of the sedge family whose tubers are edible (and great for making flour!). They have a pleasantly sweet nutty flavour and, therefore, are ideal as a dessert.

Interesting fact: Tigernuts were a very much used and valued foodstuff in ancient Egypt.

Tigernuts are great when you’re following the AIP. Here’s why [1]:

  • They are hypo-allergenic. – When following the AIP, we avoid pro-inflammatory food (cereals and pseudo-cereals, dairy, seeds, nuts, etc.), which leaves only a small window for snacking and making desserts. (These are considered an extra special treat anyway. Sniff.). Moreover, even coconut flour can be difficult to digest because of its high inulin content. That’s why discovering tigernut is like discovering an oasis in the middle of a desert.


  • They contain so called resistant starch. – Tigernuts (as well as potatoes, for example) contain a high amount of resistant starch. Resistant starch is a highly fermentable insoluble fibre that “resists” being digested, and when it gets to the large intestine, it becomes food for the good microbes that reside there. Therefore, it is called a “prebiotic”. Eating resistant starch has many positive effects: they improve insulin sensitivity, make you feel full, positively influence the level of blood lipids, and boost immunity. But there’s a glitch. Sarah Ballantyne PhD. points out in her article [2] that only resistant starch from whole foods is beneficial for the gut. Isolated resistant starch in food supplements doesn't do you much good.


Important note:

If your digestive system is compromised, make sure you add resistant starch to your diet very gradually. Start with just a spoonful and slowly increase the amount. If your gut flora is unhealthy, resistant starch can do you more harm than good!


  • They contain healthy fat. – Compared to other starch sources, tigernuts can boast a high amount of quality fat. Their fat composition is similar to that of olive oil.

There’s no doubt! Tigernuts are definitely worth a try. Especially in this simple and delicious crumble.




- helps to lose weight

- strengthens immune system

- reduces risk of mascular degeneration

- helps to maintain healthy and glowing skin

- protects against cancer

- beneficial in regulation menstrual cycle

- helps in production of milk in lactating mothers

- protects against infections caused by bacteria and


- aids in reducing wrinkles and age spots


Good Vibes Huntress


Fibre - 26%

Carbohydrate - 4%

Calories - 3%

Protein - 2%


Mn - 34%

Mg - 5%

Cu - 4%

Fe - 4%


Vitamin C - 44%

Vitamin K - 10%

Folate - 5%

Vitamin E - 4%


*Recommended daily value per 100g.

Rhubarb-raspberry crumble


Good Vibes Huntress



1 1/2 cup chopped rhubarb

1 1/2 cup raspberries

2 tbsp coconut sugar

2 tbsp arrowroot



1/2 cup tigernut flour

1/4 cup coconut oil

2 tbsp arrowroot

1 tbsp honey


1. Preheat oven to 175°C (350°F).


2. Melt coconut oil over low heat.

3. Prepare fruit filling: Mix chopped rhubarb and raspberries with arrowroot and honey. Mix well and let sit while preparing crumble topping.

4. Mix together melted coconut oil and other topping ingredients. (I use a food processor, which takes less than a minute.)

5. Spread fruit filling on the bottom of a baking dish, then spread crumble topping evenly on top.

6. Bake for approx. 30 min (until the fruit is bubbly and the topping is golden).

7. Enjoy warm or cold. Store in the fridge.

More tips:

Feel free to make a bigger amount of the topping and use three layers instead of two: topping on the bottom, then fruit, and topping on the top.

You can bake everything in one dish or divide the mixture into small baking ramekins. It will look nice and you won’t be so tempted to eat everything at once.

Never stop experimenting! Try out different kinds of fruits. Rhubarb-apricot version is delicious, too!

Good Vibes Huntress


Inspired by Sweet Treats

More sweet recipes

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