• VEGAN
  • SUGAR-FREE
  • WHEAT-FREE
  • DAIRY-FREE

Tiger Nut Porridge

Natalie Lutz
prep time 15 Minuten
Dish breakfast
servings 1 bowl

ingredients
  

For the porridge:

  • 50 g oats
  • 150-200 ml almond drink
  • 1/2 banana
  • 1 tbsp puffed quinoa
  • 1 tbsp puffed amaranth
  • 1 heaped tbsp grounded tigernuts
  • 1 tbsp maple syrup
  • 1 tsp cinnamon

Toppings:

  • 1/2 banana
  • 1 handful of pomegranate seeds
  • a few dried berries (e.g. blueberries or strawberries)
  • 1 tbsp cashew cream

instructions
 

  • Put oats in a pot, add almnond drink and heat over medium heat until the oats have absorbed the almond drink and a pulpy consistency is obtained.
  • Meanwhile, cut half of the banana into small pieces and mash it with a fork.
  • Add it to the porridge and mix it in. Also add ground tigernuts, cinnamon, puffed quinoa and amaranth and mix all in.
  • Remove the pot from the heat, mix in maple syrup and pour the finished porridge into a bowl.
  • Garnish it with the other half of the banana, dried berries and cashew cream.

This recipe is

vegan / sugar-free / wheat-free / dairy-free
Keyword Eat Your Fibre

GOOD TO KNOW

The Tigernut – Neither nut nor almond
It originally is from Africa, but is neither a nut nor a stone fruit (such as almonds), it belongs to the sour grass family. Therefore it looks like a grass. At its roots grow pea-sized nodules – the tigernuts. In Spain (especially in Valencia) the so-called “Chufa” has a very high value. You can buy it dried or ground in shops. But you can also eat it raw, roasted, boiled or fried. Roasted, for example, the tigernuts can be used as a healthy coffee substitute or ground as a gluten-free flour variant. And since they are not nuts, tigernuts are also a good choice for people who have nut allergies.
They also contain a lot of important nutrients, especially fibre. Their content is even higher than that of Chia seeds, for example. Fibre binds water in the large intestine, swells up and increases the volume of the food. This stimulates our digestion and helps to eliminate constipation. In addition, tigernuts are very satiating and thus reduce attacks of ravenous hunger. They can therefore also help you lose weight. We also need fibre for detoxification, as it binds metabolic toxins and ensures that they are eliminated. Fibre also helps to lower blood cholesterol levels and has a positive effect on our intestinal flora and pancreas.
Tigernuts also contain many minerals, especially potassium, magnesium, calcium and phosphorus and vitamin E (even more than olive oil). It also provides valuable fats (25g of 100g!), especially the monounsaturated fatty acids, which are considered to be very healthy as they can improve the balance of cholesterol levels.
 
Nice To Know:
Have you ever tried Tigernut-Milk? It comes from Valencia and is one of the most popular soft drinks in Spain. It is an ideal substitute for cow’s milk and is therefore particularly suitable for people with lactose intolerance.

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