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    Home » Recipes » Drinks

    Published: Jun 24, 2021 · Modified: Apr 27, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Tiger nut and blueberry smoothie

    If you are looking for a slightly different breakfast or snack, then this tiger nut and blueberry smoothie may be just the thing! With a nutty taste alongside the fruit, it has slight 'PB&J' vibes and is a fun vegan, gluten-free and low histamine smoothie.

    glass of tiger nut and blueberry smoothie with glass jars of tiger nuts and oats in the background.

    Smoothies are always perfect for a light breakfast or post-workout snack. You may also like to see my apple and pear smoothie and cherry blueberry smoothie for more fruity goodness! And for lots of berry flavour, my berry smoothie without yogurt is packed with flavour.

    Jump to:
    • What are tiger nuts?
    • Smoothie ingredients
    • Almond butter alternatives
    • Variations to the recipe
    • Step by step instructions
    • Can I make this smoothie gluten-free?
    • Tiger nut texture
    • More smoothies to enjoy
    • Recipe

    What are tiger nuts?

    I only came across tiger nuts after I had to switch to a low histamine diet. When I first looked at the SIGHI list, I noticed they were low histamine but had no idea what they were and definitely not what to do with them! But some people I follow on my Low Histamine Kitchen Instagram said I should check them out, so of course I had to try them.

    Tiger nuts are a tuber and not a nut at all. I guess they are pals with coconut on that one, being all misleading with their name! In fact, they have, apparently, more in common with artichokes than with nuts.

    They taste very nutty, which means they are perfect for those who prefer to be nut free but love the flavour. Tiger nuts are also creamy in a slightly similar way to almonds, and actually feel a bit decadent in this smoothie in my opinion!

    Fancy a tiger nut cookie to go along with your tiger nut and blueberry smoothie? Then have a peek at my low histamine sweet treats ebook for a fun recipe!

    Smoothie ingredients

    I'm not a big fan of smoothie recipes that contain a ton of unusual powders that I have to hunt down in a health food store, and prefer to stick with whole foods that I know are low histamine. This tiger nut smoothie has only a few ingredients and mostly pantry staples:

    • Tiger nuts: give the smoothie a nutty flavour, as well as a creamy and thick texture that makes it perfect for breakfast. I got mine from Holland and Barrett, but these tiger nuts look good too.
    • Blueberries: to add in that fruity taste, lots of vitamins and of course, to give it that great colour!
    • Oats: I wanted this smoothie to be quite a thick and hearty breakfast option, so oats are a perfect addition.
    • Maple syrup: for an extra hint of sweetness. You can leave it out as blueberries are naturally sweet, but I do like a little bit in my smoothie.
    • Almond butter: this is optional and for those who can tolerate 'real' nuts. Gives a smooth and nutty taste.
    • Non-dairy milk: choose the type that suits you best.

    Almond butter alternatives

    I use a tablespoon of almond butter in this smoothie, but it can easily be left out or substituted with another nut or seed butter.

    For those on a low histamine diet who aren't able to tolerate almonds, there is macadamia nut butter which seems from conversations to be a firm favourite amongst many.

    If you are nut free then pumpkin seed butter is really lovely, but may make the smoothie a little odd in colour. Will still taste great though! I use the Meridian pumpkin seed butter but it doesn't seem to be available on Amazon. This Dastony organic sprouted pumpkin seed butter looks good (note that it is sprouted).

    Variations to the recipe

    • If you aren't a fan of blueberries, then swapping out for cherries or blackberries would be delicious. And if maple syrup isn't your thing, then honey or a pinch of stevia would add sweetness too.
    • I know some people aren't able to tolerate oats, but I'm not too sure on a direct alternative. There is the option of using frozen cauliflower as a thickener, but you may want to up the blueberries a little to mask the taste.
    jars of tiger nuts, oats, almond butter and maple syrup.

    Step by step instructions

    Smoothies are always so simple to make, and this one is no exception.

    Step 1: place the tiger nuts in a blender and blend to a flour-like consistency.

    Step 2: add the other ingredients to the blender and blend for a thick smoothie. Adjust to taste preference with more milk or ice.

    Can I make this smoothie gluten-free?

    Tiger nuts are gluten-free (and paleo, out of interest). All that needs to be changed to make this smoothie gluten-free is to use certified oats such as the Bob's Red Mill organic gluten-free oats.

    Tiger nut texture

    Tiger nuts are very fibrous, so you will need to use a high speed blender or Nutri-Bullet (what I use) to blend them into a fine flour before adding the rest of the ingredients.

    Given how fibrous they are, this smoothie won't come out perfectly smooth, but will still have some texture to it. I suggest blending to as fine a flour as you can get.

    overhead view of tiger nut and blueberry smoothie.

    More smoothies to enjoy

    • Lychee smoothie
    • Mango apple smoothie
    • Pear apple juice recipe
    • Mango pear smoothie

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    Recipe

    glass of tiger nut and blueberry smoothie with jars of oats and tiger nuts in the background.

    Tiger nut and blueberry smoothie

    Claire
    A healthy and hearty smoothie that combines tiger nuts, oats and blueberries. Perfect as a light breakfast or a mid-afternoon snack. Makes one large smoothie or two smaller smoothie shots.
    5 from 1 vote
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Total Time 5 mins
    Course Breakfast, Drinks, Smoothie, Snack
    Cuisine American, British
    Servings 1 serving

    Ingredients
      

    • ¼ cup tiger nuts
    • ¼ cup oats
    • 1 tablespoon maple syrup
    • ½ cup blueberries
    • 1 tablespoon almond butter optional, or other nut or seed butter
    • ¾ cup non-dairy milk
    • ice to preference

    Instructions
     

    • Add the tiger nuts to a blender and pulse blend to a fine flour-like consistency.
    • Pour in the non-dairy milk then add the other ingredients. Blend to a creamy texture. Add more milk or water for a thinner consistency to preference, and ice to preference. Enjoy!

    Notes

    • You will need to use a NutriBullet or high speed blender to blend the tiger nuts as they are quite fibrous.
    • Add ice to preference, a cube at a time so it doesn't get too diluted for your preference.
    • If you prefer a thinner consistency (this comes out fairly thick) then add a touch more non-dairy milk or water.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • non-dairy milk has variable scores.
     
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Jana says

      November 06, 2021 at 12:03 pm

      5 stars
      What a wonderful idea to add tiger nuts to smoothie! Amazing recipe, tasted delicious. Definitely will eat this more often 🙂 thank you

      Reply
      • throughthefibrofog says

        November 06, 2021 at 9:08 pm

        So glad you like it Jana!

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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