(720) 727-7105 | 400 McCaslin Boulevard, Suite 210, Louisville, CO 80027
Oatmeal Tigernut Cookies – GF CF AIP

Oatmeal Tigernut Cookies – GF CF AIP

Oatmeal, tigernut flour, and chia are great foods for getting different types of fiber into our diets. Fiber is what helps build diversity in our gut microbiomes – and there is growing evidence that this is pivotal for preventing food allergy. It’s possible that microbiome therapies may help correct and treat food allergy too, along with many other conditions. But how do you get picky eaters to go there?

Cookies! Here’s an easy recipe to use all three of those foods in one. Tigernut flour is easy to work with and gives baked goods a warm earthy flavor and texture. Combined with oats ground in to flour, it makes an easy texture for a nice twist on the usual oatmeal cookie that anyone can enjoy. Even kids with conditions like Crohn’s disease, food allergy, celiac, or other inflammatory bowel conditions where sweets, eggs, dairy or gluten can wreak havoc will enjoy these cookies.

Everyone needs a cookie now and then! Pack these in your kids’ lunches or enjoy as snacks. No cane sugar, no eggs, lots of fiber and minerals. If your gang can roll with (GF CF no sugar) chocolate chips, chopped nuts, or raisins, add those too. Option to leave oats whole for coarse texture, or grind oats into a fine flour in a food processor for easier digestion in tender or toddler tummies. I have a mini-size food processor in my kitchen to make this task simple and fast. Lastly, see below for why stevia is included – here’s the one I recommend. It is pure organic plant extract, no fillers, in glycerite (not alcohol).

Oatmeal Tigernut Flour Cookies
Print Recipe
Soft, chewy, oat-y cookies that work with all kinds of elimination diets. See amazon links above for hard to find ingredients.
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Oatmeal Tigernut Flour Cookies
Print Recipe
Soft, chewy, oat-y cookies that work with all kinds of elimination diets. See amazon links above for hard to find ingredients.
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Ingredients
Servings: cookies
Instructions
  1. Preheat oven to 350 and grease a baking sheet with coconut oil. Lay a piece of baking parchment on top. Set aside to soak for at least five minutes, or til other ingredients are ready.
  2. Place the chia seeds in a cup or small bowl. Add the water, so that chia seeds are covered. Press any that stick to sides of cup or bowl down into the water with a spoon or spatula, so they can soak. Set aside.
  3. Measure 1/4 gluten free oats and place in a food processor. Process into a fine flour. Use this in your dry ingredient mixture. Make sure it measures 1/4 cup when ground.
  4. In a medium size bowl, mix together dry ingredients: Tigernut flour, oat flour, cinnamon, nutmeg, baking powder, and salt. Blend til evenly combined.
  5. In another bowl, combine wet ingredients: Melted coconut oil, vanilla, honey, and stevia drops (why stevia? See note below!). Mix with electric mixer or whisk with a fork or whisk until these are evenly blended. Then add the soaked chia seeds. Stir until all are evenly blended.
  6. Stir wet ingredients into dry, and combine all till evenly mixed. If you are adding chocolate chips, nuts, or raisins, stir these in now.
  7. Place on baking sheet, bake x 15-20 minutes, til slightly browned on bottoms and tops. Enjoy!
Recipe Notes

White chia seeds have a higher amount of omega-3 fatty acids than black chia seeds - which have more protein than the white ones. The omega-3 fatty acids can have a bitter taste, hence the extra help from stevia in this recipe. If you want to go for the slightly bigger protein boost, use black chia seeds instead - they will look like poppy seeds in your final product, which some picky eaters may object to ("what are THOSE? I don't like 'bits'"). They white ones will disappear!

Share this Recipe
Creamy Dairy Free Paleo Vanilla Pudding

Creamy Dairy Free Paleo Vanilla Pudding

If nobody ever made made scratch pudding for you when you were a kid, you’re in for a treat. This is so deliciously yummy and it’s completely dairy, gluten, and sugar free. Ghee in this recipe is important, even though there are plenty of other fats; ghee is okay for most kids in my practice with dairy allergy (I say “most” because I can’t find any I’ve worked with who couldn’t have ghee due to dairy IgE, but check with your allergist if you’re not sure in your own child’s case). This is also a great option for yogurt, sugar, and smooth-food junkies who need some more nourishing options besides sugary low fat dairy products. But most of all, it is just Really. Good. Pudding.

This recipe isn’t mine. It comes from Our Paleo Life (where you should poke around for even more recipes) – I’ve made it several times. I get perplexing results because sometimes it doesn’t set well, even though I follow the same exact steps. I’ve modified the recipe to enhance  odds for setting better. I’ve also added some stevia to even out the sweetness and removed steps to strain lumps from the pudding. I’ve had no lumps at all each time I’ve made this recipe without straining, so have left that part out. See the variations for other flavors at the recipe’s source link too – chocolate, butterscotch, and peanut butter pudding!

Creamy Dairy Free Paleo Vanilla Pudding
Print Recipe
Really. Good. Pudding. Worth the time it takes to cook and set. Enjoy.
Servings Prep Time
4-6 people 3-4 hours
Cook Time Passive Time
30 minutes 3-3.5 hours
Servings Prep Time
4-6 people 3-4 hours
Cook Time Passive Time
30 minutes 3-3.5 hours
Creamy Dairy Free Paleo Vanilla Pudding
Print Recipe
Really. Good. Pudding. Worth the time it takes to cook and set. Enjoy.
Servings Prep Time
4-6 people 3-4 hours
Cook Time Passive Time
30 minutes 3-3.5 hours
Servings Prep Time
4-6 people 3-4 hours
Cook Time Passive Time
30 minutes 3-3.5 hours
Ingredients
Servings: people
Instructions
  1. In a sauce pan, combine the tapioca starch and salt, without heat - do not turn on the stove yet. Blend these dry ingredients with a whisk til evenly mixed.
  2. Slowly add the coconut milk over low heat, and whisk in to dissolve the dry ingredients. This will take 5-10 minutes of steady whisking. Do not boil.
  3. Once the coconut milk is evenly mixed in with no lumps, whisk in the egg yolks evenly, then the honey and vanilla. Continue on medium high heat til bubbles begin to form around the edges, about 5-10 minutes, whisking constantly.
  4. Once bubbling gently, reduce heat to medium low and continue cooking and whisking. Let the pudding become thick enough to plop back into the pot when you lift the whisk, instead of being drippy or runny. This may take 10-15 minutes.
  5. Higher heat may speed this up but you will also need to whisk more quickly to keep the pudding from burning, sticking to bottom of pot, or boiling.
  6. Stir in stevia drops, ghee, and vanilla. Continue whisking til evenly mixed and pudding is thickened.
  7. Pour into individual heatproof glass or ceramic serving dishes. To prevent a skin from forming on the pudding, place plastic wrap directly on the pudding in each dish and seal. I don't mind the skin and prefer to leave the plastic wrap off. Refrigerate for about 3 hours or overnight. Or, eat right away, warm and a little less set - also delicious!
Recipe Notes

You may use arrowroot starch instead of tapioca, but I have not tried this yet; potato starch may work too. For salt, I use Himalayan salt because it has a wider mineral profile than ordinary table salt and because sea salt is now (sadly) under scrutiny for having plastic in it. If the pudding hasn't thickened enough after lengthy heating and stirring, remove 1/4 cup of pudding from the pot into a small Pyrex or ceramic bowl or cup. Stir in 1 Tablespoon of starch and blend til smooth and thick. Add this back to the pot and continue stirring with whisk til smooth and thickened.

Share this Recipe