There is a new kid in town, and it is Tigernut Flour. I used it in a previous recipe here and am really liking it. It is not a nut at all but a tuber, and it acts as a prebiotic. Tigernut Flour has been around for over 4,000 years, and contains nutritional benefits like phosphorous, potassium, calcium, magnesium, iron, and vitamins E and C.
I have been experimenting with it in the kitchen during the last month, because I am all of a sudden reacting to nuts and nut flours. 😦 I also have found it is a good idea to rotate my food to avoid developing any other sensitivities. Also, after being almost two years free of SIBO and following a Low FodMap diet, I slowly added in safe starches to improve gut motility and feed the good bacteria I have been working so hard on. I was pleasantly surprised to find everything improved, and the SIBO did not return. I have been using Tapioca Starch, Arrowroot, and eating White Rice occasionally, all with very positive results.
Since I started my blog to empower myself to eat delicious foods on a restricted diet, the blog is evolving, as I have healed and have added in new ingredients, always seeking optimal health, energy and just plain feeling good. The addition of starches not only has helped my overall digestive system (in moderation), but is also helpful post workout for me!
All that aside, this recipe took some time, and I had some flops, but I have to say, I am very, very happy with the results here! It is a muffin that is dense, with a pleasing, (not gummy, ewwww!) texture. The muffins are sweetened with just dates and have other whole foods in them like carrots, green plaintains, coconut oil and applesauce. I could eat them every day.
This recipe makes 16 muffins. They freeze well also!
Date Sweetened Spice Muffins
Preheat your oven to 350º degrees. Line two muffin pans with 16 paper liners and set aside.
1 Cup Dried Medjool Dates (about 8 large, soaked in warm water for ten minutes, pits removed)
2 1/2 Cups Shredded Carrots
2 Green Plantains (Difficulty finding plantains, Walmart has them. Plantains are cheap!)
1/2 Cup Applesauce (no sugar added, preferably organic)
1/2 Cup Tigernut Flour
1/4 Cup Coconut Flour
2 Tablespoons Coconut Oil (melted)
2 Tablespoons Ground Cinnamon
1 Teaspoon Baking Soda
1 Teaspoon Baking Powder (homemade corn free recipe here)
1/2 Teaspoon Sea Salt
1 Teaspoon Ground Ginger
1/4 Teaspoon Ground Cloves
1/4 Teaspoon Mace (or Nutmeg may be substituted if not AIP they are very similar)
Directions: In a food processor, puree the green, peeled plaintains, that have been cut into chunks, with the applesauce and dates (drained after soaking) until very smooth, about three to five minutes. Meanwhile, whisk together your dry ingredients. Add the carrots to the pureed plantain mixture and puree until smooth. Add in the dry ingredients and melted coconut oil. Pulse until thoroughly incorporated.
Scoop into the muffin papers with a muffin scoop.
Bake 30 to 40 minutes until the muffins spring back when touched with the tip of your finger. I used a convection oven, so the cook time is a little shorter than a conventional oven. Remove from muffin tin and cool on a wire rack.
Wishing you and yours a very Happy and Blessed New Year!
- Not recommended for those with SIBO