Tigernut Granola (Grrrreat for your gut!)



I grew up loving granola (who doesn’t?), but I no longer like or want the sugary stuff that makes up most granola.

Lately I’ve been making Tigernut Coconut Granola. What a treat! This granola is really good for your gut.

 tigernut bag

Tiger nuts are not a nut -- they are actually a small root tuber. They are an excellent source of resistant starch which makes them a superfood for your digestion.

 The most important ingredient for growing a healthy gut garden is indigestible plant fiber, such as resistant starch. Resistant starch is a prebiotic – it is the preferred food for the beneficial probiotic bacteria in your colon. Foods that contain resistant starch include green plantains, lentils, white beans, and green peas. This type of starch resists digestion.

What this means is that it travels through the digestive system without breaking down and becoming fuel for the cells in your body, like other foods do.

tigernut tray


Feed your microbiome!


Once resistant starches reach the colon they’re ready to do their job. In the colon, much resistant starch is converted to short-chain fatty acids, one of which is called butyrate.

Butyrate not only supports the colon to rebuild and repair, it also helps to increase the population of good bacteria that are so important to overall health. Butyrate is like a superfood for your colon and resistant starch is how you deliver that food to your system.

I always say that good health begins in the gut. One of the best things you can do for your health is to support your microbiome and feed your beneficial gut bacteria.

Tigernut Coconut Granola is one delicious way to do just that!

tigernut orchid


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Tigernut Coconut Granola

Time: 15 minutes to prepare, 35 minutes to bake.

Ingredients

  • 1 cup whole tiger nuts (soaked 15-48 hours and drained)
  • 1 cup of your favorite nuts or seeds (I like a combo of pumpkin seeds, sunflower seeds, and walnuts)
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup more of shredded coconut, coconut manna, or more nuts/seeds
  • 1 1/2 teaspoons cinnamon
  • 1/4 teaspoon ground ginger 
  • 1/8 teaspoon cardamom (optional)
  • 1/2 teaspoon sea salt
  • 1/4 cup coconut oil, melted
  • 1-2 tablespoons maple syrup (or less or more to taste)
  • 6-10 drops pure liquid stevia
  • 1 teaspoon vanilla extract

Preheat oven to 300°F and line a large baking sheet with parchment paper.

After soaking the tigernuts, drain and place in a food processor. Process until they are broken up into very small pieces (this will take a few minutes, keep going!).

Add the nuts and seeds to the food processor and pulse until the nuts are also in small pieces. Add the shredded coconut, spices, and salt to the food processor and pulse to combine. Pour the mixture into a large bowl.

In a separate bowl, mix the melted coconut oil, vanilla, maple syrup, and stevia until well combined. Stir the coconut oil mixture into the tigernut mixture and incorporate wet and dry ingredients well.

Transfer the granola mixture onto the lined baking sheet and spread it evenly on your tray. Bake for 35 minutes, until just beginning to brown around the edges.

Remove the baking sheet from the oven and allow the granola to cool completely. Break into chunks and store it in a glass container or jar in the fridge.  Enjoy!

Serve with almond milk or your favorite milk. Fresh blueberries or apple are nice with it too.

Notes:
1. When you are increasing the amount of resistant starch or any other fiber, it’s best to start slowly and increase the amount gradually as your system adjusts.
2. Feel free to adjust the amount and type of sweetener to your liking. To use only low glycemic sweetener, use only the stevia and no maple syrup.

tigernut in bowl apple

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