Grain Free Cacao Brownies and a Delicious Super Food

cacao brownies - by Kristine Thomas of Welli - gluten free, grain free, vegan, paleocacao brownies - by Kristine Thomas of Welli - gluten free, grain free, vegan, paleo

What are tigernuts?

Well to begin with, tigernuts aren’t actually nuts at all. They are fibrous little root vegetables (tubers) that are gluten free, grain free, vegan, paleo and all around über healthy for you. A great prebiotic fiber, Tigernuts act as fuel for your probiotic bacteria (that’s a good thing)…


Tigernuts are one of nature’s super foods and they just happen to be gluten free, vegan and paleo approved. In fact, people in North Africa and Spain have been eating delicious tigernuts for centuries, and for good reason.

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Here are seven great reasons to start using tigernut flour today 

  1. Tigernut flour is high in fiber

Over 30% of a tigernut is made of fiber, which many of us are sorely lacking in. Less than 3% of Americans actually reach the minimum daily recommendation of fiber. All that fiber keeps our digestive systems going strong.

  1. Great for blood pressure control

Another one of wonderful health benefits of tigernut flour is that it’s rich in amino acids which beneficial to people suffering with high blood pressure.

  1. Packed full of protein

We all know that protein is essential for building of muscle, skin and bone, and tigernut flour just happens to be a rich source of protein. For non-meat eaters, tigernuts just happen to be one of the best protein sources around.

  1. A blood sugar regulator

Tigernut flour can help to regulate blood sugar levels. The insoluble fiber in tiger nuts can be of great help to diabetics because, unlike other carbohydrates, tigernuts don’t make your blood sugar levels go haywire.

  1. Filled with healthy fats

Another one of health benefits of tigernuts, is that they contain healthy oils (similar to olive oil). The oil from these tasty tigernuts consists of around 80% unsaturated fats and 18% saturated fat, and I’m a big fan of healthy fats.

Here’s a delicious, Grain Free Cacao Brownies recipe to enjoy using tigernut flour!

Grain Free Cacao Brownies


  • 1 avocado
  • 1 very ripe plantain
  • 1Tablespoon vanilla extract
  • 1/4 cup applesauce
  • 1/4 cup xylitol* (substitute maple syrup and omit 2 tablespoons liquid)
  • 1/4 cup arrowroot starch (or non-GMO corn starch)
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/4 cup Tigernut flour [hemp flour or almond flour/meal would be good substitutes]
  • 3/4 cup cacao powder
  • 1/2 cup carob powder (or more cacao powder)
  • 4 Tablespoons strong brewed coffee (sub non-dairy milk)


Preheat your oven to 300°F and line an 8×8 baking pan with parchment paper. Using a blender, puree your plantain and liquid ingredients. In a separate mixing bowl, “cream” your avocado. I used my Kitchenaid mixer, but you’re strong, and you can totally do this all by hand, too.

Now add your puree to the avocado and give it a good mix. Stir in your arrowroot starch, baking powder and baking soda and get that all combined. Then 1/4 cup at a time, begin to add in your tigernut flour followed by the cacao powder).

Once the batter is all mixed, pour it into your prepared baking pan and place in the oven for 45min.

I know this will be a test of your patience, but after you remove the brownies from the oven, let them cool before slicing in. Fun side note, I stored these uncovered in the fridge overnight and they were even more delicious the next day!

Delicious just got healthy!

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