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Tiger nut flour is a starchy powder made from the plant root of the chufa sedge, tiger nut sedge. These diets seem unknown before but have grown in popularity in recent years. Tiger nut flour is becoming more popular in health food and speciality market shelves around the country. Also known as yellow nutsedge, chufa, earth almond, and nutgrass, tiger nuts come in three main varieties: brown, black, and yellow.
What is tiger nut flour used for
Tiger nut flour is a nutrient-dense, naturally gluten-free flour made by finely grinding dried tiger nuts. Slightly sweet and nutty in flavour, it’s a popular alternative to wheat flour — perfect for both healthy cooking and gluten-free baking. Beyond its rich taste, it offers valuable health benefits, making it a favourite among fitness enthusiasts, bakers, and people with dietary restrictions.
1. Baking and cooking
Tiger nut flour can replace wheat or almond flour in many recipes. It adds natural sweetness and moisture, making it ideal for:
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Pancakes, muffins, and cookies
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Gluten-free bread and pastries
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Energy bars and healthy snacks
Because of its mild flavour, it blends easily with other flours and doesn’t overpower your recipes.
2. Thickening soups and sauces
Use tiger nut flour as a natural thickener for soups, stews, and sauces. It gives dishes a smooth, creamy texture without the use of refined starches or gluten.
3. Smoothies and protein shakes
A spoonful of tiger nut flour adds fibre, protein, and natural sweetness to smoothies and shakes. It boosts nutrition while helping you feel full for longer.
4. Coating and battering
Its fine texture makes tiger nut flour a great coating for frying fish, chicken, or plantain, giving your meals a crisp, golden finish with a mild nutty flavour.
5. Nutritional benefits
Tiger nut flour is rich in dietary fibre, healthy fats, iron, potassium, and vitamin E. It supports digestion, heart health, and energy levels, making it one of the most versatile plant-based flours available.
🟢 Quick highlights
| Feature | Details |
|---|---|
| Product name | Tiger Nut Flour |
| Type | Gluten-free, plant-based flour |
| Flavour | Naturally sweet and nutty |
| Best used for | Baking, thickening, smoothies, frying |
| Nutritional value | High in fibre, iron, and vitamin E |
| Diet suitability | Gluten-free, vegan, paleo-friendly |
| Origin | Nigeria |
Alternatives to Tiger nut flour are Almond flour, Corn flour, Whole wheat flour, Plantain flour and Potato flour.
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