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.
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.
This tiger nut smoothie is thick and delicious, making it perfect for a light breakfast. The added blueberries give a lovely sweetness, and it's so quick and easy to make.
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💭 What are tiger nuts?
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!
🥤 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.
📖 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.
🔪 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.
💭 Recipe tips and 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.
📋 Frequently asked questions
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 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.
🍽 More delicious smoothies
Find flavourful ideas for breakfast or snack, including my popular mango apple smoothie, lychee smoothie and mango blueberry smoothie. Some recent recipes to enjoy:
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've tried the recipe!
📖 Recipe
Tiger Nut and Blueberry Smoothie
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.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- non-dairy milk has variable scores.
Jennifer says
could tigernut flour work instead of tigernuts? I need to order more tigernuts but I do have the flour.
Claire says
I haven't tried it with the tigernut flour, but I would think a small amount would work well!
Claire S says
I’m extremely new to the low histamine diet and your entire site has been a godsend! Tried out this smoothie today (swapping macadamia nuts for tigers nuts because I don’t think I’ve ever even seen a tiger nut?) and it’s delicious! A nice change from the gf oatmeal I’ve been having every day!
Claire says
I'm so glad you liked it Claire! And perhaps you may like some of the other breakfast options here too as a change 🙂
Jana says
What a wonderful idea to add tiger nuts to smoothie! Amazing recipe, tasted delicious. Definitely will eat this more often 🙂 thank you
throughthefibrofog says
So glad you like it Jana!