Tiger Nut Flour Cookies

Low Histamine Tiger Nut Flour Cookies (Low Lectin, Low FODMAP, and Medium Oxalate)

Tiger nut flour cookies are a sweet treat to add to your list of low histamine, low FODMAP recipe favorites. 

Have a nut allergy? Don’t worry! Tiger nuts aren’t actually nuts at all.

You’ll read more about this in just a bit. 

But first, I want to thank Laurie who submitted this recipe to us. Thanks so much for sharing your creation! 

Baking is one way some people enjoy life. And desserts can be a treat for anyone. 

Have you had to put baking on hold while you work on your health? 

Or have you found yourself speeding by the bakery section of your grocery store to avoid tempting, high histamine treats? 

I know it can be hard to see those delicious looking oatmeal cookies, chocolate chip cookies, peanut butter cookies, shortbread cookies, and sugar cookies. 

But you can bake and enjoy delicious desserts…even with food intolerances! In fact, one of the keys to getting your health back is keeping hope up and morale. 

I learned how important it is to celebrate the small wins…and the big ones, too! 

One small win for you may be to enjoy baking again. Or just to enjoy dessert at the end of your meal. 

That’s why I’m happy to share this recipe with you today. 

You might even make this low histamine tiger nut cookie recipe to eat as breakfast cookies! 

This recipe is: 

Keep reading to learn more about: 

  • What are tiger nuts? 
  • What is tiger nut flour? 
  • What flours can you use with various food intolerances? 
  • What flours should you avoid with Mast Cell Activation Syndrome and Histamine Intolerance? 

Let’s start with learning more about tiger nuts.  

Like you read earlier, tiger nuts aren’t really nuts at all! Just what are they, then? 

What Are Tiger Nuts? 

Tiger “nuts” come from the plant, Cyperus esculentus.

This is a grass-like plant more commonly known as yellow nutsedge. The edible tubers of this plant are tiger nuts. You might also hear them called by the term earth almonds.  

The tiger nut’s shell is wrinkly and striped, like a tiger. 

Fun Fact: Tubers can be part of the root or stem of the plant! Both root and stem tubers grow underground. 

Some other examples of tubers you may be familiar with are: 

  • Potatoes 
  • Carrots 
  • Turnips 
  • Sunchokes 
  • Radishes 

In fact, tiger nuts are much more closely related to potatoes or yams than any kind of nut! 

However, they are usually much smaller than most of the edible tubers you may be used to cooking with.  

Tiger nuts do have a nutty flavor, though. 

I typically get tiger nuts already shelled and sliced. 

These are my favorites.

Sliced Tiger Nuts

Tiger nuts are getting a lot of attention these days because they are so healthy and versatile.  

Tiger nuts are a good source of: 

  • Protein 
  • Fiber 
  • Calcium 
  • Magnesium 
  • Potassium 

You’ll even get some of these nutrients in a serving of tiger nuts: 

  • Zinc 
  • Vitamin C 
  • Vitamin B-6 

Tiger nuts are a powerhouse of nutrients. And they are versatile! 

They can be eaten on their own as a snack. Or you can incorporate them into recipes like this Low Histamine Cereal Recipe with Tiger Nuts. 

Tiger nuts can be made into tiger nut milk and tiger nut flour. Both are great options for those with nut allergies or certain food sensitivities. 

You’ll be using tiger nut flour in this low histamine, FODMAP friendly cookie recipe. So, let’s look at that next.  

What Is Tiger Nut Flour?  

Tiger nut flour has one ingredient, tiger nuts. 

They are roasted and then processed into a fine powder. 

Tiger nut flour is: 

  • Low histamine
  • Low lectin 
  • Low FODMAP 
  • Medium oxalate (depending on amount used) 
  • Nut free 
  • Gluten free 

Several sources online suggest that it’s a great thickener for soups, stews, and sauces! 

I also learned that tiger nut flour can be used as a binder in baking. 

I’m looking forward to trying this to create some egg free recipes. Currently, I’ve only experimented with using ground flaxseed in place of eggs. 

But here’s what you need to know about tiger nut flour and baking. Like many gluten free flours, you may not be able to use it as a 1:1 replacement for wheat flour.  

In other words, if your recipe calls for 1 cup of all-purpose flour, that doesn’t mean you’ll need 1 cup of tiger nut flour.  

I haven’t experimented much with tiger nut flour yet beyond this recipe. I’ll keep you updated as I do.  

From what I’ve read, tiger nut flour is more absorbent (like coconut flour). That means you may need less. 

Be mindful of this if you are thinking about adapting your own recipes. 

Meanwhile, I’d love to learn from you! Please share your experiences with baking with tiger nut flour in the comments! 

What I do know is that tiger nut flour works in this low histamine tiger nut cookie recipe! 

Here’s a brief rundown of some of the other different flours out there. 

Which types of flour might be right for you if you have Histamine Intolerance or other food intolerances? 

Food Intolerances and Flours  

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.  

Everyone has different dietary needs.  

On the Mast Cell 360 blog, you’ll find articles on the most common food intolerances we see in our practice. 

Not everyone has all these food intolerances, though. 

That’s why it’s so important to talk with your doctor or a specialist like a dietician with food intolerances. You don’t want to eliminate foods unnecessarily. 

I try to keep most of the recipes I share with you low histamine, low lectin, and low to medium oxalate.  

But I suffered from just about every food intolerance at one point. That’s why from time to time I like to share recipes that can meet other needs, too. 

I’m happy that Laurie shared this low FODMAP cookie recipe! 

Why Low FODMAP? 

Why might you be eating low FODMAP with Mast Cell Activation Syndrome (MCAS) anyway? 

You are more likely to have FODMAP Intolerance if you are dealing with: 

Both of those issues are common root causes of MCAS, too.  

In fact, Mold Toxicity is the #1 root cause of MCAS we see in the practice! 

Here’s a quick word on FODMAPs and your choice of flour. 

FODMAPs are short-chain carbohydrates found in some foods.   

High FODMAP foods can include a category called fructans. Wheat falls into this category of high FODMAP foods. 

That means that you should avoid wheat based flour if you are following a low FODMAP diet.  

You may have other reasons to avoid wheat flour, too! You’ll read about those coming up. 

Here’s what to know about some of the most popular flours out there. 

Flours to Avoid with Histamine Intolerance or Mast Cell Activation Syndrome 

There are a few flours commonly used in baking, or as replacements for wheat flour, that you’ll want to leave off the table when it comes to Mast Cell Activation Syndrome or Histamine Intolerance. Let’s take a look.

Wheat Flour 

You’ll want to steer clear of wheat flour while you recover from Histamine Intolerance or Mast Cell Activation Syndrome. 

One reason is gluten. Gluten is a protein that can be found in wheat. 

It’s good for baking recipes because it helps give dough stretch. And it gives baked goods a soft, chewy texture.  

But gluten can be a mast cell trigger. And gluten is high histamine. Plus, like you just read, wheat is high FODMAP. 

Related Article: Are Wheat and Gluten Really Mast Cell and Histamine Triggers? 

Additionally, wheat flour often also comes bleached. Bleached flour is higher histamine, too. 

Coconut Flour 

You might be wondering about coconut. Some coconut items on the Mast Cell 360 low histamine food list are listed as high histamine and others low. 

Our food list shows these items as high histamine: 

  • Coconut flour 
  • Dried coconut 

But these items as low histamine: 

  • Fresh coconut meat
  • 100% pure coconut water 
  • 100% pure coconut milk or cream 
  • Coconut oil 

A lot of the difference comes from the processing. 

Like any dried food, dried coconut will also have a higher histamine content than fresh. 

Coconut flour is made from dried coconut. So, it’s going to be higher histamine because of that. 

Additionally, if your coconut flour has been sitting on your shelf a while, it’s going to build up in histamine levels. 

That said, fresher coconut flour is still lower in histamine than bleached, all purpose flour. I have used coconut flour sparingly in certain recipes like this German Pancakes Brunch Recipe. 

But you’ll probably want to hold off on coconut flour if you are still in Phase 1 of the low histamine diet.  

Another reason you might need to avoid coconut flour? 

Coconut flour is a high FODMAP food. It’s high salicylate as well. 

So, avoid coconut flour if you have FODMAP or Salicylate Intolerance. 

And when it comes to coconut milk, water, cream, and oil, not all are created equally either. 

Here’s a quick rundown on that. 

Choosing Low Histamine Coconut Products 

You want to choose ones that don’t have potentially mast-cell triggering additives and preservatives. 

For coconut cream and coconut milk here’s what to know. 

If you choose ones packaged in a can, check to see that the can has been tested with results of no detectable BPA. 

Here are a few of my favorite coconut products:

You can use my links above to find these on Amazon. 

Next let’s look at what you can choose if you are eating low histamine. 

Low Histamine Flour Choices 

Here’s the low down on some of the low histamine flour choices that might be right for you.  

All the following flours are low histamine and gluten free choices.  Additionally, these are all resistant starches. Resistant starches don’t raise your glucose (blood sugar) levels.  

Here’s why that’s important. 

Blood sugar imbalances can increase your histamine levels and inflammation. 

This is why we also avoid sweeteners like white and brown sugar in the low histamine diet. And why we usually even steer clear of honey or maple syrup. 

Another benefit of resistant starches? They act as a prebiotic in your gut. That means they help feed the good bacteria in your gut. 

Related Article: Paraprobiotics: Can Holoimmune Support Mast Cells? 

Getting your gut healthy goes a long way to improving your overall health! 

These choices are all fine if you have Histamine Intolerance.  But some may not be good if you have other food intolerances.

I’ll tell you about that as we look at each one. 

Let’s start with my favorite gluten free, low histamine flour. 

Cassava Flour 

Cassava flour is great because it can often be used 1:1 in place of wheat flour. 

My favorite brand of cassava flour is Otto’s Cassava Flour. 

Otto’s suggests measuring by weight rather than cups for better accuracy when making substitutions.  

For example, 250 grams of wheat flour can be replaced by 250 grams of cassava flour. 

That’s great if you live in a country where your recipes are usually in grams. 

In most American recipes, though, measurements are usually given in cups. For those measurements, Otto’s suggest ¾ cup of cassava flour to replace 1 cup of wheat flour. 

I’ve used cassava flour in baked goods like apple pie. And I’ve used it in savory recipes like these low histamine cassava tortillas. 

It can also be used to thicken sauces or make a roux or gravy. 

Cassava flour comes from the yucca root. To make the flour, the root is first peeled and dried. Then it’s ground into flour.  

Cassava flour is: 

  • Gluten free 
  • Grain free 
  • Nut free 
  • AIP friendly 
  • Low histamine 
  • Low lectin 
  • Low FODMAP 
  • Medium oxalate (depending on amount used) 
  • Likely low to medium salicylate 

That makes it great for a lot of different dietary needs. 

Here’s what to know about cassava flour. 

Be mindful if you have Oxalate Intolerance. 

Cassava flour is high oxalate at ¼ cup. If your recipe comes out to ¼ cup of flour per serving, that’s considered high oxalate.   

A recipe with ⅛ cup or less per serving would be considered medium. 

And you’ll want to know that not all cassava flour is made the same. Some use a process that results in fermentation and increases the risk for mold growth. 

That’s why I stick with Otto’s Cassava Flour. They don’t use that process. Fermented foods are higher histamine. And as for mold? No thanks! 

But if you don’t have to worry about oxalates, cassava flour might be for you. 

It’s certainly great for making delicious low FODMAP recipes. 

Almond Flour 

Blanched almond flour is low histamine. 

However, it’s very high oxalate. Almonds are also high salicylate. 

Be sure to use blanched almond flour. And don’t get almond meal. 

Almond meal and almond flour are both made with almonds. 

However, almond meal is processed with the almond skins on. The skins are what makes almond meal higher FODMAP. 

And remember, it’s not just the food itself that determines if something is high or low FODMAP. It’s also the amount you eat. For example, almond meal becomes high FODMAP at ½ cup. 

Related Post: FODMAP Intolerance and MCAS

And almond flour won’t work for you if you have a nut allergy. 

But almond flour might be right for you if you need a flour that is: 

  • Low lectin 
  • Low FODMAP 
  • Low histamine  

I’ve used almond flour sparingly in some of my cooking. But I’m not an expert on using it. 

Most sources I’ve seen online say that almond flour can be subbed in many recipes at a 1:1 ratio for wheat flour. That can make modifying recipes easy. 

I’ve also read that the texture of your dough can vary. Your pizza dough might be more crispy than chewy, for example. (Personally, I don’t mind a crispy pizza crust!) 

Have you used almond flour? I’d love to hear your best tips in the comments! 

Tapioca Flour 

Tapioca flour comes from the yucca root, just like cassava! However, it’s processed much differently.  

According to Bob’s Red Mill (which makes a good, organic tapioca flour), here’s how it’s made. 

The tubers are peeled, washed, and then finely grated into a pulp. The pulp and water are spun in a special machine to extract the starch and separate the fibrous pulp.  

The resulting starch liquid is then dried into tapioca flour. 

Tapioca flour is great to use as a thickener. It can also be good for breading meats. 

It’s not quite as versatile as its cassava flour counterpart. Cassava tends to be better for baking since it has a higher fiber content. 

Tapioca flour is: 

  • Low histamine 
  • Medium oxalate at 1 Tablespoon 
  • Low lectin 
  • Likely low to medium salicylate 
  • Low FODMAP at about 2 Tablespoons 
  • Gluten free 
  • Nut free 

I hope learning about these different types of flour was helpful for you! 

Now let’s get back to our tiger nut flour recipe. 

Tips for this Low Histamine Tiger Nut Cookie Recipe 

I did modify Laurie’s recipe slightly. Here’s what to know. 

Ginger 

Laurie’s recipe called for ground ginger. I used fresh ginger instead of ground. 

If you are further along in your health, you might be able to use ground ginger like she did.  

She used ¾ teaspoon of ground. Since fresh ginger has a very strong flavor, I only used ½ teaspoon. 

What Kind of Oil to Use 

Most of my clients have done well with coconut oil. However, if you tolerate dairy, you can also use unsalted, grass fed butter or ghee instead. 

Equipment 

You don’t have to use a pastry cutter to mix the dough. But I found it helpful. It helps incorporate the coconut oil into the dry ingredients.

You’ll still need to use your hands, too, to form the dough. 

What to Expect 

I taste-tested them on a friend who has no food intolerances. He wanted seconds! 

He really appreciated that they were so flavorful without any sweeteners. And he loved the ginger notes. 

Like scones, these cookies tend to be crumbly and best enjoyed with a cup of coffee or tea. 

They are definitely going to be a hit. Especially if you haven’t been able to enjoy a cookie in a while! 

What to Serve with Low Histamine Tiger Nut Flour Cookies 

Tiger Nut Flour Cookies

Low Histamine Tiger Nut Flour Cookies (Also Low Lectin, Low FODMAP, and Medium Oxalate)

Satisfy your inner cookie monster with this low histamine, low FODMAP cookie recipe using tiger nuts and tiger nut flour!
No ratings yet
Prep Time 7 minutes
Cook Time 17 minutes
Total Time 24 minutes
Course Dessert, Snack
Cuisine American
Servings 12 cookies
Calories 110 kcal

Ingredients
  

Instructions
 

  • Preheat oven to 350º F.
  • To make the cookie dough, first sift the tiger nut flour. It can clump together. If you don’t have a dedicated sifter, just use a mesh style colander or a fork..
  • Add dry ingredients to a large mixing bowl (sifted tiger nut flour, baking soda, sea salt, vanilla powder). Stir together with wooden spoon.
  • Make a well in the mixture and add the wet ingredients (oil, water, freshly grated ginger).
  • Mix thoroughly with your hands until the dough is formed. It will start off crumbly but will hold together as you mix. Optionally, you can also use a pastry cutter to help incorporate the coconut oil. I found that helpful.
  • Separate the dough into about 12 pieces. Roll these pieces into balls about 1” in diameter (about 1 heaping Tablespoon each).
  • Place the balls on a parchment or silicone mat lined cookie sheet. Flatten each ball slightly with the palm of your hand.
  • Press sliced tiger nuts on top, if desired. (This will give the cookies more texture and crunch.) This step is optional.
  • Bake: 15-20 minutes until the edges start to brown (Laurie’s recipe said 20-24 minutes, but I found my oven only needed about 17 minutes.)
  • Transfer cookies from cookie sheet to a cooling rack. You don’t have to wait to eat them until they reach room temperature but let them cool enough to set.
  • Enjoy with a cup of Purity Coffee or your favorite tea!
  • Keep any extra cookies fresh in an airtight container.

Nutrition

Nutrition Facts
Low Histamine Tiger Nut Flour Cookies (Also Low Lectin, Low FODMAP, and Medium Oxalate)
Serving Size
 
15 g
Amount per Serving
Calories
110
% Daily Value*
Fat
 
8.35
g
13
%
Carbohydrates
 
7.04
g
2
%
Fiber
 
1.3
g
5
%
Sugar
 
2.25
g
3
%
Protein
 
0.44
g
1
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy free, gluten free, low FODMAP, low histamine, low lectin, medium oxalate

Are you interested in more tiger nut flour recipes? Let me know if you want to see more! 

Looking for more dessert recipes? 

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References 

About FODMAPs and IBS | Monash FODMAP – Monash FodMaP. (n.d.). https://www.monashfodmap.com/about-fodmap-and-ibs/ 

Biesiekierski, J. R., & Tuck, C. J. (2022). Low FODMAP diet beyond IBS: Evidence for use in other conditions. Current Opinion in Pharmacology, 64, 102208. https://doi.org/10.1016/j.coph.2022.102208 

Branco, A. C. C. C., et al. (2018). Role of histamine in modulating the immune response and inflammation. Mediators of Inflammation, 2018, 1–10. https://doi.org/10.1155/2018/9524075 

Della Corte, K. W., et al. (2018). Effect of dietary sugar intake on biomarkers of subclinical inflammation: A systematic review and meta-analysis of intervention studies. Nutrients, 10(5), 606. https://doi.org/10.3390/nu10050606 

Febbraio, M. A., & Karin, M. (2021). “Sweet death”: Fructose as a metabolic toxin that targets the gut-liver axis. Cell Metabolism, 33(12), 2316–2328. https://doi.org/10.1016/j.cmet.2021.09.004  

FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2625934/nutrients 

Giancola, F., et al. (2020). Mast cell-nerve interactions correlate with bloating and abdominal pain severity in patients with non-celiac gluten / wheat sensitivity. Neurogastroenterology and Motility, 32(6), e13814. 

Giugliano, D., Ceriello, A., & Esposito, K. (2006). The effects of diet on inflammation. Journal of the American College of Cardiology, 48(4), 677–685. https://doi.org/10.1016/j.jacc.2006.03.052 

Ma, X., et al.. (2022). Excessive intake of sugar: An accomplice of inflammation. Frontiers in Immunology, 13. https://doi.org/10.3389/fimmu.2022.988481 

Comments

  1. Melissa Lay

    So I have to start with saying I have tried these with white rice flour, so-so, the last time they were just way too dry. I just now made them with Tiger Nut flour, I forgot how much I dislike the taste of Tiger Nuts or the flour. I used a sifter and it didn’t matter because they still wouldn’t stay together, so I added an egg so I would waste the flour and they held together but they were very dry and gritty. It wasn’t Gemini brand because Amazon was out of stock and it said uncertain if they would even get it back. So it’s a hard no for these unfortunately.1 star

    1. Jamie, Mast Cell 360

      Hi Melissa, we appreciate you honest feedback on the recipe. Baking is quite the science sometimes so we are sorry to hear that this recipe didn’t work out for you.

  2. Alixe

    Used macadamia nut oil as the oil and added freshly ground cardamom. Really satisfying as a treat.4 stars

    1. Jamie, Mast Cell 360

      Thanks so much for sharing your variation! Sounds delicious!

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