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Low FODMAP Fermented Tiger Nut Flour Energy Balls

Updated: May 17



Tiger nuts, also known as aya, ofio, akiausa and imumu are widely consumed in fresh and dried form all across in Nigeria. Despite their name, tiger nuts are not nuts!! I only found that out a few years ago.....they fooled me oh! They have a chewy, sweet and nutty texture but are actually tubers.....more like lots of tiny shriveled potatoes!


In addition to being a tasty and convenient low FODMAP snack on their own, dried tiger nuts can be transformed into tiger milk and tiger nut flour with very little effort or equipment. All that's needed is a blender and a tightly woven piece of cloth for straining the nut pulp.


Check out my other blog post for detailed instructions on how to make tiger nut milk.


This energy ball recipe uses the left-over pulp from milk making. The pulp takes about 2-3 days to dry in a warm spot. As it dries it ferments, resulting in tiger nut flour that has a pleasant, nutty taste.


The dried pulp, or tiger nut four is very light (see picture below), so it's entirely possible to enjoy a 1-2 large energy balls and stay low FODMAP.



The flour, even when dry, retains a moistness which makes it ideal for pressing into energy balls. When mixed in the blender with dried nuts, fruits and seeds, the mixture looks like this

I like to add shredded coconut, pumpkin seeds, dried cranberry and dates to my mix.


You could get creative with your energy balls and add any fruit or flavouring of your choice!


What will you add to your energy balls?


If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!

 

Notes before we get cooking!


FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.


This recipe fills approximately 10 large sized energy balls (Large and small balls pictured).


I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help a good blender for grinding and combining the energy ball mixture.


Ingredients:



Method


Step 1.

Take your chosen dried nuts, seeds and fruit and roughly chop.


Step 2.

Place the chopped mixture in a blender and add the tiger nut flour on top.


Step 3.

Blend until the mixture begins to clump together.


Step 4.

Transfer the mixture into a bowl or on a clean worktop and mold into balls.


Step 5.

If desired roll in shredded coconut.


Step 6.

Enjoy at your leisure!! These energy balls will keep in an airtight container in the fridge for 3-4 days.

 

Disclaimer

I'm very passionate about the management of autoimmune conditions in a healthy way.


I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.


All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.


And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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