Happy Pancake Day!

Is there anyone who doesn’t LOVE pancakes?!  But pancakes  don’t need to be full of sugar to be delicious, and they can still be delicious when they are gluten free, vegan, and without added sugar!   But you may not know that it also works in recipes that are allergy friendly. As its pancake day I thought I’d post a selection of gorgeous pancakes made with our Tiger Nut flours. You can use our Tiger Nut flour or powder as a simple substitute for flour in a traditional recipe. But did you know you can also use it in recipes without eggs too? We think the very creative crew at LifeboxFoodCo, – our favourite healthy subscription box people – make the MOST delicious pancakes ever!

You can find lots of tiger nut pancakes on the web now, we found this  this paleo recipe from Chris Kresser and this one from Red magazine online.

But we LOVE this recipe by Tia Harding  because it is so simple as well as being delicious! Just three ingredients!  Tia is is a personal trainer and nutritionist who creates recipes that are gut friendly, AIP, paleo and vegan – you can  see more of her lovely creations on Instagram at me.mygut.and.i.

The recipe is totally paleo, vegan and AIP compliant, meaning it is free from; gluten, dairy, grains, nuts, seeds, eggs, nightshades, refined sugar/oil, legumes, thickeners and added sweeteners! 

Tia’s recipe include plaintain flour- for those of you who don’t know what that is she explains that the plantain is a member of the banana family which are very versatile in cooking and taste different at every stage of ripeness. They are a great carb source, which is perfect around exercise. They are highly nutritious containing; vitamin A, C, B6, potassium, magnesium and iron which is great to add to a healthy diet. They are also high fibre meaning they are great to regulate the digestive system. Plantains are not so easy to find in UK supermarkets, but are available in Asian markets.

Tia also explains that  tiger nuts are actually a tuber not a nut, meaning they are great for those with nut allergies. Tiger nuts  contain a high amount of anti-oxidants which help protect your body from disease. They are a great source of fibre and resistant starch prebiotic which is great for the digestive system, and they also contain magnesium, iron, zinc, vitamin B6, E, C, and potassium. So these pancakes are not only super delicious but they are super good for you too!

Tia’s Blueberry Pancake Recipe


150g Green Plantain

25g Tiger Nut Powder

50g Fresh Blueberries

100ml Water



1. Place all ingredients into a blender ( I use Nutribullet)

2. Heat a pan with a tsp of coconut oil

3. Pour pancake mixture into pan and fry each side for a few minutes

4. Top with fruits, honey, yogurt or nut butter and Enjoy!