Tigernut Blueberry Peach Muffins

Tigernut Blueberry Peach Muffins

Tigernut flour is something I had heard of often, but never used, until I needed an option without almond flour, gluten, any grain flours, or nut flours. I also had to omit eggs in this case, which are substituted here with “chia eggs” – and it worked! This is a dense, moist bread, almost crumb cake like. If your kids are missing muffins on an elimination diet, give this a try in small muffin tins. I’ve baked it here as a sweet bread.

This tigernut flour recipe is easy on the gut – it’s compatible with auto-immune Paleo (AIP) and modified Specific Carbohydrate Diets (SCD, some of users of which can comfortably enjoy this flour).It’s low FODMAPS too – which means it may work for toddlers emerging from FPIES restricted diets. Of course, always check with your care team before going forward.

Tigernut flour is not from nuts at all, but from a starchy root vegetable which is roasted then ground into a fine powder. Tigernuts were a food source for humans thousands of years ago! The flour yields a nutty earthy taste and texture. It’s a great source of gut-helping prebiotic fiber as well as minerals like iron, zinc, potassium, and magnesium – plus some protein too.

This flour can be a little hard to find, but it can be had on line. In my region in Boulder, Colorado, I found it at my favorite Natural Grocers. It’s also always available on amazon and Organic Gemini Tiger Nut Flour is the brand I have tested in this recipe.

Tigernut Blueberry Peach Breakfast Bread
Print Recipe
A moist, sweet, dense treat for breakfast or snacking. Bake in a bread pan or in small paper lined muffin tins.
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Tigernut Blueberry Peach Breakfast Bread
Print Recipe
A moist, sweet, dense treat for breakfast or snacking. Bake in a bread pan or in small paper lined muffin tins.
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Ingredients
Servings: slices or muffins
Instructions
  1. Preheat oven to 350 degrees. Grease a bread loaf baking pan with coconut oil.
  2. Combine chia seed with water in a small bowl and set aside. Allow chia seeds to gel for at least five minutes while you prepare other ingredients.
  3. Combine the dry ingredients in a medium bowl.
  4. In another bowl, whisk together the melted coconut oil, vanilla, and honey. Then stir in the chopped peaches and softened blueberries, followed by the soaked chia seeds.
  5. Add the wet ingredients to the dry, and mix til evenly combined.
  6. Scoop batter into prepared baking pan and bake x 30 minutes for bread, and 20 minutes for muffins. Top and edges should be browned and toothpick will come out clean except for fruit.
Recipe Notes

For peaches, you can use canned as long as organic and thoroughly rinsed of all packing juices. You can use frozen thawed fruit as well if preferred.

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SCD Apple Pancakes

SCD Apple Pancakes

Specific Carbohydrate Diet (SCD) leans hard on eggs. Eggs are great, but not everyone can eat them, let alone every day in quantity for breakfast. Here’s an option that minimizes the daily eggs-for-breakfast habit while giving some helpful SCD-legal carbohydrates too. Plus, who doesn’t love pancakes? Enjoy plain or drop in fruits as your child’s progression in the SCD stages allows. Or, top with soft cooked diced apples! If egg is an issue, double the applesauce and omit the egg entirely. Pancakes will be more dense but still work.

SCD Apple Pancakes
Print Recipe
These SCD legal pancakes are delicate, mildly sweet and savory all at the same time. Enjoy plain or drop in fruits as your child's progression in the SCD stages allows.
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
SCD Apple Pancakes
Print Recipe
These SCD legal pancakes are delicate, mildly sweet and savory all at the same time. Enjoy plain or drop in fruits as your child's progression in the SCD stages allows.
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
Ingredients
Servings: 3-4" pancakes
Instructions
  1. Mix the wet ingredients (first five ingredients - applesauce, honey, vanilla, coconut milk, and egg) evenly in a bowl.
  2. Mix dry ingredients evenly in a separate bowl (the flours, baking soda, salt, and cinnamon).
  3. Combine the wet and dry ingredients by adding the dry to the wet. Stir to mix evenly.
  4. Melt ghee or coconut oil in skillet and heat on medium heat. Drop generous spoonfuls of batter onto skillet once the fat is hot/melted. Skillet should be hot enough so batter quickly sets, but doesn't burn. After a few moments, slide a spatula under the pancakes to make sure they aren't sticking. If they are, add a bit more ghee or coconut oil and let it flow under and around pancakes.
  5. If you like, this is when to add fruit: Drop blueberries, raspberries, or thin banana slices into the pancake as it starts cooking.
  6. Cook til bubbles just appear in the pancakes. Flip the pancakes to cook other side. Cook for about a minute or two, then remove from skillet. If there is enough fat/oil in skillet, they will cook without sticking. Add more if need be, and lift edges of pancakes with skillet to allow fat/oil to flow under them so they won't stick.
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SCD Apple Banana Cake

SCD Apple Banana Cake

SCD eaters have a hard time finding carbs that are comfortable and safe to eat – especially the ones I know, who are little – but this SCD legal Apple Banana Cake is a problem solver!

The problem with SCD for kids is that it can stunt growth. Those are fightin’ words I know! But, when children eat a high protein, high fat, low carb diet (as was true for the infamous Atkins diet of the ’80s), they will not only not gain weight very well, they may not grow well either – even when they eat ample daily total calories.

Why is this? Because little humans need carbohydrates for growth. Carbs protect protein for other tasks during growth. They also help build a healthy gut biome, when the right carbs are eaten. When kids go keto, they are using protein and ketones for energy. Protein is a lousy fuel source. Relying on it day after day will overburden kidney. Ketones (as you probably know) are a great fuel source. While this works great for adults and anyone who does not need to lose weight, it doesn’t work so well for children who need to gain weight and correct a growth pattern that has flattened. Ketones can also suppress appetite, making it even harder to eat the amounts of food children need to repair growth patterns

Once you get past Intro, Stage 1 and Stage 2 of SCD, try this recipe. I took extra care to cook apples before baking them in to the cake (a tool like this, if you don’t already have one, makes the core/cut/peel part of the task fast and easy). If you’re further along in the Stages of SCD, you may be fine putting cut raw apples into the bake. If you don’t have time to cook the apples, use SCD legal applesauce (2 cups).

I also took extra caution with the orange juice, and fresh-squeezed my own for the recipe (with one of these – makes this job a snap too, and many versions abound. I’ve had mine for over 30 years and it’s still going strong). Or, you can use any store bought SCD legal OJ instead (Whole Foods 365 fresh squeezed for example) to save time.

The third thing I was careful to do was grind the pumpkin seeds into meal before adding to the recipe. Again, SCDers who are stable, past early phases, and not trying to resolve active symptoms may be able to skip that step and just place the seeds in the batter.

Ok enough tips – bake and enjoy. This is moist and yummy, almost like a kugel, minus the grains and sugar!

SCD Apple Banana Cake
Print Recipe
Moist, rich, delicious...like a kugel or bread pudding - but Paleo and SCD legal!
Servings Prep Time
9 3 inch pieces 90 minutes
Cook Time
60 minutes
Servings Prep Time
9 3 inch pieces 90 minutes
Cook Time
60 minutes
SCD Apple Banana Cake
Print Recipe
Moist, rich, delicious...like a kugel or bread pudding - but Paleo and SCD legal!
Servings Prep Time
9 3 inch pieces 90 minutes
Cook Time
60 minutes
Servings Prep Time
9 3 inch pieces 90 minutes
Cook Time
60 minutes
Ingredients
Servings: 3 inch pieces
Instructions
  1. Grease a 9 inch square baking pan with coconut oil or ghee, and line with parchment baking paper. Preheat oven to 350.
  2. Place pumpkin seeds in a food processor. Grind to fine meal. Add this to a medium size bowl and combine with dry ingredients: Almond flour, cinnamon, baking soda, raw maca powder.
  3. In a separate bowl or in a stand mixer bowl, combine eggs, honey, vanilla. Beat til smooth and evenly mixed.
  4. Core and peel apples (a coring tool makes this easy). Slice thin and then chop into smaller pieces. Sauté these in ghee in coconut oil, and add orange juice. Cover and simmer til bubbling soft, about 15 minutes.
  5. Mash banana to gloppy liquid in another bowl. Add the cooked apples (or applesauce) to the banana mash, and stir both to mix together evenly.
  6. Add the banana/apple mixture to the wet ingredients, and stir to evenly combine everything.
  7. Add the dry ingredients into the wet mixture, stir til evenly mixed. Batter will be thick and wet. Spoon into baking pan. Bake for one hour, til top is browned and cake has begun pulling from edges of pan. Enjoy!
Recipe Notes

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Gluten Free Pumpkin Bread with Paleo Option

Gluten Free Pumpkin Bread with Paleo Option

No reason to miss out on healthy carb treats for your kids. Treats don’t have to be sugary junk. This is a moist and festive quick bread, great for packing into lunches or after school snack. Remember, kids need carbs to grow and gain as much as they need protein and fats. Turn this satisfying and nourishing treat up a notch to extra special mode (and add a protein boost too), when you bake as muffins and spread with my Paleo Honey Butter Cream Frosting.

Gluten Free Pumpkin Bread with Paleo Option
Print Recipe
Pumpkin-y and mildly sweet!
Servings Prep Time
1 loaf 20 minutes
Cook Time Passive Time
60 minutes 60 minutes
Servings Prep Time
1 loaf 20 minutes
Cook Time Passive Time
60 minutes 60 minutes
Gluten Free Pumpkin Bread with Paleo Option
Print Recipe
Pumpkin-y and mildly sweet!
Servings Prep Time
1 loaf 20 minutes
Cook Time Passive Time
60 minutes 60 minutes
Servings Prep Time
1 loaf 20 minutes
Cook Time Passive Time
60 minutes 60 minutes
Ingredients
Servings: loaf
Instructions
  1. Preheat oven to 350 degrees. Lightly grease a 9 x 5 inch loaf pan (or muffin tins) and dust with your flour of choice. Lining the loaf pan with baking parchment, if available, or your muffin tins with paper cups, makes for easier removal after baking but isn't crucial.
  2. Blend flour mix, baking soda, xanthan gum, cinnamon, stevia, and spices, baking powder and set aside.
  3. In a mixer, cream butter until pale or nearly white.
  4. Add the sugar and beat until fluffy, then add eggs one at a time and blend evenly. If the mixture looks cracked, add 1 or 2 Tablespoons of your dry ingredient blend to the bowl, and stir til smooth.
  5. Stir in pumpkin puree, then add dry ingredients and alternate with milk substitute until all are blended together smoothly.
  6. Stir in your choice of chopped nuts, chocolate chips or raisins. Bake the loaf for 1 hour. Small loaves may be done in 25 minutes, or muffins in 15-10 minutes.
Recipe Notes

For muffins, grease a muffin or cupcake tin and dust with your choice of GF or Paleo flour. Reduce baking time to 18-25 minutes, longer for larger muffins and less for smaller ones. Test for doneness with toothpick, which should come out clean. Cool on baking rack and frost with Paleo Honey Buttercream Frosting. If nuts of any type can't be added to the batter, try Lily's GF CF stevia sweetened chocolate chips, raisins, or Enjoy Life GF CF chocolate chips.

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Banana Bread, Gluten Free with Coconut Sugar

Banana Bread, Gluten Free with Coconut Sugar

I’ve been getting requests lately for a not-so-sugary treat that kids can pack to school. This banana bread recipe, adapted from Rebecca Reilly’s book Gluten Free Baking, fills the bill.

If you know this book, you know it is definitely not Paleo, and that it’s full of delicious recipes from sweet (like, molten chocolate cakes that are grain free) to savory (salmon quiche) – all gluten free.

I love this book. My copy is very well worn! When my son was little, there were precious few gluten free products on store shelves, and they pretty much all tasted really, really terrible. This book helped me bake anything for any occasion. He was no longer left out of holidays, birthdays, or gatherings because of gluten intolerance. But, sugar is still not his friend, and this is true for virtually all the kids in my pediatric nutrition practice. Still, kids need to be kids and enjoy treats that work for them once in a while. This recipe works well with coconut sugar instead of cane sugar. Using very ripe bananas enhances both digestibility and sweetness, so save those black and bruised bananas for this – don’t use firm bananas here.

For the flour, you can either mix your own “Bette Hagman Blend” with brown rice flour, tapioca starch, and potato starch, or purchase a pre-blended gluten free flour like Authentic Foods  GF Classical Blend. Note: Don’t use GF baking mixes, as these add xanthan gum, baking soda, salt or other ingredients not needed here. As always, use organic ingredients as much as possible.

Don’t like grains? There are grain free versions out there –  I haven’t sampled this recipe, but if you’re looking for a Paleo-ish version of banana bread, it may be worth a try. It will not rise as much and may be more grainy in texture. Neither recipe is necessarily better in terms of nutrition; what is better is what your kid tolerates well and likes to eat! Many kids do fine on gluten free grains – as long as these aren’t 24/7 calorie sources in your kid’s diet. Both versions offer healthy supportive food in a not-too-sweet treat. For kids with tree nut allergies, skip the grain free version (which relies on almond flour) and go with this recipe below.


Banana Bread, Gluten Free with Coconut Sugar
Print Recipe
Moist, just sweet enough, and it will disappear fast. If you like, reduce the sugar to 3/4 cup and add 2 drops of stevia to the batter.
Servings Prep Time
1 9 x 5 inch loaf 20 minutes
Cook Time
1 hour
Servings Prep Time
1 9 x 5 inch loaf 20 minutes
Cook Time
1 hour
Banana Bread, Gluten Free with Coconut Sugar
Print Recipe
Moist, just sweet enough, and it will disappear fast. If you like, reduce the sugar to 3/4 cup and add 2 drops of stevia to the batter.
Servings Prep Time
1 9 x 5 inch loaf 20 minutes
Cook Time
1 hour
Servings Prep Time
1 9 x 5 inch loaf 20 minutes
Cook Time
1 hour
Ingredients
Servings: 9 x 5 inch loaf
Instructions
  1. Preheat oven to 350. Lightly grease a 9 x 5 inch loaf pan with coconut oil or butter and dust with rice flour. You can also line with parchment if you like instead. Both work well. Parchment lets you lift the loaf neatly out of the pan after baking.
  2. If you have a stand mixer such as a KitchenAid, place the butter in it and cream til pale or white. While the mixer is running, in a separate bowl, blend the GF flours, baking soda, xanthan gum, and salt.
  3. When the butter is pale or white, add the sugar. Beat til fluffy and smooth, about two more minutes. Add the eggs, one at a time, and blend thoroughly. Stir in the mashed bananas and mix well.
  4. Add the dry ingredients and stir until just blended, then fold in nuts or chocolate chips. Spoon batter into loaf pan. Bake for 40 minutes and test for doneness, add more time if needed.
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