To celebrate successfully making it through 28 days of The Low Fodmap Autoimmune Paleo (AIP) elimination reset, I thought I would do a little AIP baking.
These biscuits are made with tiger nut flour. Tiger nut isn’t a nut, it is a tuber, a root vegetable. In Spain it is known as chufa. Combined with arrowroot and a little maple syrup as binders it makes a great gluten free biscuit.
Ingredients
80g tiger nut flour
60g arrowroot powder (available in supermarkets, but comes in bigger more-affordable bags from places such as Goodness Direct
1/2 tsp. baking powder
1 tsp. cinnamon
pinch of sea salt
50g coco-olive spread (or a 50:50 mix of coconut oil and olive oil), gently melted
20-30ml* maple syrup
1/2 tbsp grass-fed gelatin
Makes 12 biscuits
*With 30ml these are quite sweet, but the maple syrup also helps with the binding. Baked with 20ml these cookies are a little more crumbly.
Method
Preheat the oven to 180C and prepare a baking sheet with greased paper.
Sieve the tiger nut flour, arrowroot powder, baking powder, cinnamon and sea salt together into a bowl.
Take the melted coco-olive spread and mix in the maple syrup. Sprinkle the gelatine powder on top of the liquid and ensure it is all mixed in well.
Pour the oil mixture on top of the dry ingredients and combine with a wooden spoon to form cookie dough.
Using a tablespoon measure, scoop out small portions of the dough. Roll it between your hands to make a ball and then gently flatten into a biscuit shape.
Place on the baking tray and bake for approximately 12 minutes.
This recipe has been adapted from a wonderful creation by A Squirrel in the Kitchen
This looks like a great recipe! I’m having trouble finding information on whether tiger nuts are low Fodmap. Any idea?
Hi Becky – That is such a great question. You have got me thinking! I was told that tigernuts were Low FODMAP by a top practitioner and so I took that as true, but now I am wondering where she got that information from. I looked online just now and found people saying both. Monash university don’t seem to have a rating for them and so actually I guess we don’t know!!! I found this post where the blogger describes tigernuts as high in resistant starch but still Low FODMAP is small servings, which is why she is raving about them – but this is not an official site by any means!
http://thefodmapfriendlyvegan.com/the-importance-of-prebiotics-a-spotlight-on-tigernuts/#comment-776
Do let me know if you find out more – gosh!
That’s totally helpful! Thanks for the reply. My gastro asked me to do several extra weeks on the elimination phase, so I’ll hold off just a little longer, but these are going to the top of my reintroduction list!
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