Tiger Nut butter is an excellent option for those on a low histamine diet seeking an alternative to peanut and other nut butters. The key to making this simple yet tasty nut butter alternative taste amazing lies in selecting the right olive oil. Opt for a mild and smooth variety, which allows the sweet, nutty flavor of the tiger nut flour to truly stand out and shine.
ALL ABOUT THE INGREDIENTS
All the ingredients used in this recipe are truly low histamine and can be found on the TLH YES List.
The SIGHI values below are from the Swiss Interest Group Histamine Intolerance (SIGHI), and a value of 0 means the ingredient is compatible with a low histamine diet.
Tiger Nut Flour – SIGHI 0
Tiger nuts are low in histamine. Despite their name, are not actually nuts but small tubers. They have a sweet, nutty flavor with a hint of earthiness. Tiger nut flour is created by roasting and grinding tiger nuts into a fine powder.
Olive Oil – SIGHI 0
Olive Oil is low in histamine. Extra virgin olive oil, the highest quality among olive oils, offers a surprising range of flavors. Some can be a rich and complex blend of grassy, peppery, or fruity notes, while others are more smooth and subtle in flavor. For this recipe, I suggest a smooth mellow Olive Oil to allow the Tiger Nut flavor to shine through.
Suggest Brand: California Olive Ranch Medium
HONEY – SIGHI 0
Honey is low in histamine. When choosing a honey, choose raw honey. Raw honey is unfiltered and unheated and boasts potential health benefits over regular honey due to its retained pollen, enzymes, and antioxidants.
HOW TO MAKE LOW HISTAMINE TIGER NUT BUTTER
STEP 1 – Gather all ingredients. Tiger Nut Flour, Extra Virgin Olive Oil, Honey, Salt.
STEP 2 – Combine all the ingredients into a bowl and mix. The tiger nut flour often has some clumping and I find that using the back of the spoon to break up the clumps and incorporate the ingredients works like a gem.
STEP 3 – Adjust the olive oil to adjust the texture of the Tiger Nut Butter. Less olive oil for a more crumbly texture and more olive oil for a smoother, creamer texture.
WHAT TO SERVE IT WITH?
Tigernut butter is a tasty and convenient snack that pairs well with:
- apples
- rice crackers
- celery sticks
If you’re looking for an alternative to peanut butter, tiger nut butter is an excellent choice. Wherever you’d typically use peanut butter, give tiger nut butter a try.
Low Histamine Tiger Nut Butter
Ingredients
- 3 tbsp Tiger Nut Flour
- 2 tbsp Extra Virgin Olive Oil choose one with a mild flavor
- 1 tsp Honey
- Pinch Salt
Instructions
- Put the tiger nut flour, oil, honey and salt in a bowl.
- Use a spoon to mix and incorprate the ingredents.
- Stir until fully blended.
- Option to add more oil to achieve the consistency you prefer.