Vegan Gluten-Free Nut-Free Bread Mk IV – the best yet!

28866432_UnknownI know I keep saying this, but each one keeps getting better in terms of how much it rises and slices. The taste and texture also vary a little, too, because of the different combinations of flour used in each new version.*

The amount of tiger nut flour is greatly reduced here compared with previous ones – it can be a bit gritty for some – and we substituted it with the finer-milled tiger nut powder, which seemed to work well. We may increase the proportion next time.

Mk IV turned out very smooth and close-textured, very easy to slice. I was delighted with how much it had risen – always a problem with gluten-free bread, but can’t really put my finger on why it did so well! The amount of golden linseeds was almost doubled from previous recipes – when they are pre-heated in the oven, they become sticky and help form a gel when mixed with the yeast and water – and the coconut yogurt – which is a bit too thick – was replaced with live soya yogurt.

This loaf has plenty of healthy nutrients without the additives etc. of commercial gluten-free bread which often resembles a chemical experiment and tastes like cardboard! Tiger nuts are tubers (not nuts) and contain vitamins, minerals, protein and both pre- and probiotics for a healthy gut. Chickpea or gram/besan flour, is a good source of iron, magnesium, protein, B6 and fibre. The loaf has healthy fats from the olive oil and the seeds, while the seeds also give it a little nutty bite.

Here’s the latest list of ingredientsorganic where possible, all vegan and gluten-free, measurements very approximate!

45g golden linseeds (pre-grinding a little helps)
Approx. 475mls warm water
1 sachet fast-action yeast (about 2½ tsp)
100ml live plain soya yoghurt

450g g/f flour made up of:
100g cornflour, 100g maize flour, 100g self-raising g/f flour, 100g chickpea (gram) flour, 50g fine tiger nut powder**

1 tsp salt
11/2 tsps coconut palm sugar*** (ordinary sugar will work of course, but reduce to 1 tsp)
50g psyllium husk powder
50ml olive oil
extra olive oil and cornflour, to sprinkle on top


Heat oven to 180C/350F/Gas Mark 4

Pre-heat the linseeds on a baking tray for about 10 minutes to make them split slightly and become sticky – ours are ground up slightly beforehand to enhance the process. Try not to burn them!

Turn off the oven.

Mix together the water and yeast, then stir in the yogurt and seeds. Set aside.

In a large mixing bowl sift together the flours, then add the salt, sugar and psyllium husk powder.

Add yeast mixture and olive oil and mix well.

The mixture will quickly turn into a sticky dough. When it’s ready, knead it for a few seconds, then place in a bowl, cover and leave for 30 minutes. We covered it with a damp tea towel and put it in the still-warm oven.

When it’s risen, either make the dough into a fat sausage shape and place on a lined baking tray or shape to fit in a lightly-oiled loaf tin – we found the first time we put it on a tray it spread too much and produced very narrow slices, so we use a loaf tin now.

Lightly brush with olive oil, cover and leave for 30 minutes.

Heat the oven to 240C/465F/Gas 9, make shallow diagonal cuts across the top of the dough, sprinkle with a little cornflour and bake for about 40 minutes, or until golden-brown and crusty on the outside. Leave to cool on a wire rack.

When completely cold, slice and enjoy! We had some while it was fresh, left some for next day and sliced the rest up to go in the freezer.


The sandwich in the top photo comprises of Natex low salt yeast extract on two slices, sliced avocado with a little lemon juice and black pepper, peppery baby lettuce leaves, spring onion and thinly sliced cucumber, topped with homegrown alfalfa seeds.**** It was lush!

*(For my other recipes and the original Dan Lepard recipe on which they are based, see Vegan Gluten-Free Tiger Nut Bread Mark ll

Vegan Gluten-Free Tiger Nut Loaf/Bread Mk III

Dan Lepard

** Tiger nut flour and powder available from The Tiger Nut Company

***Coconut Palm Sugar available from The Raw Chocolate Company

****See Sprouting for Health, Energy and the Environment! for how to grow your own beansprouts.

Copyright: Chris McGowan

Light & Summery Strawberry & Banana Smoothie

Finally, Summer has arrived up North and this is a lovely light summery smoothie, with healthy fats and protein, prebiotics and probiotics for a healthy gut and digestive system, dietary fibre, and lots of vitamins and minerals.

Do you know strawberries are not really fruit as their seeds are on the outside? They are bursting with nutrients, including Vitamin C, folate, B Vitamins, Vitamin K (needed for bone health), they are rich in powerful antioxidants and are thought to help prevent heart disease, cancer and inflammation. The leaves can also be eaten or made into tea.

Try to buy organic strawberries as this fruit is considered one of the ‘dirty dozen’, being one of the most sprayed fruits and retaining chemical residue.


(Apologies for the smoothie photo, no natural light at all when I took it, the smoothie actually looked much lighter and slightly pink).


1 Small Banana

10 Strawberries, washed and hulled

Handful of Pumpkin Seeds

1 Heaped Tbsp Chufa de Valencia Tiger Nut Flour

1 Heaped Tbsp Golden Linseeds, partially ground

1 Medium Glass Rebel Kitchen Organic Raw Coconut Water

1 Heaped Tbsp CoYo Plain Coconut Yogurt

1 Tsp Juicemaster Wheatgrass Powder

Blend and add ice.

Juice Master



Here’s a short but energetic video by The Undertones – watch the keyboard ‘player!’

Copyright: Chris McGowan

Raw Tiger Nut, Walnut & Chocolate Orange Cookies


This is my version of The Tiger Nut Company’s Coffee and Walnut Cookies (see website for original recipe*). They are a great way to use up the pulp left over from making Tiger Nut Milk or Horchata. I have also adapted my original post to include the use of their new Naked Organic Peeled Tiger Nuts, which produce a much finer pulp.


I don’t drink coffee but these looked so good, we decided to adapt them by substituting orange zest and a tiny squeeze of orange juice.

They are so easy to make.

To make Tiger Nut milk:

100g of pre-soaked Naked Organic Raw Tiger Nuts from The Tiger Nut Company* (almost a Cup) (these peeled tiger nuts give a finer pulp).

Soak overnight in 3x as much filtered water 

Blend with 1 Pitted Medjool Date and Half a tsp Vanilla Extract

Pinch of Pink Hamalayan Salt

Strain through nut bag and save pulp

Keep milk in airtight bottle in fridge.

Ingredients for Cookies

(All ingredients are organic, vegan and gluten-free. All measurements are approximate and may need adjusting, but that means you get to keep tasting and testing!)

Leftover Tiger Nut Pulp

3 Pitted Medjool Dates

Handful of Walnuts + some for decoration

2 Tsps Ground Organic Linseeds/Flaxseeds

2 Tsps Raw Chocolate Company Cacao Powder*

2-3 Tbsps Raw Virgin Organic Coconut Oil

1 Generous Tsp Orange Zest

Tiny squeeze of Orange Juice, be careful, it doesn’t want to be wet.

Splash of Organic Maple Syrup


Process all ingredients until it starts coming together.

Press together and roll into a ball

Dust a very little Tiger Nut Flour or Cacao Powder onto surface and rolling pin to stop the dough sticking

Roll out and cut into shapes

Freeze for about 15 minutes

(Eat any leftover scraps that won’t form another cookie and lick your fingers – cook’s prerogative!)



Gently melt some coconut oil with a splash of maple syrup, a couple of teaspoons of raw cacao powder and a squeeze of orange juice


Gently melt some Raw Chocolate Company Pitch Dark or Orange raw chocolate in a bowl over some hot water (but not boiling). You might like to add a drop of coconut oil or cacao butter to make it go a little further and drizzle.

Decorate cookies and top with broken walnuts. 

Freeze and Keep or Eat at leisure!

Ps At the request of Rachel @healthy&psyched, here is today’s video – don’t blame me, it was her suggestion! (I’m not quite sure this is what she meant 😂 Sorry, (not sorry).



Copyright: Chris McGowan

Vegan Tiger Nut & Peanut Chilli-Burger

Creating a tasty vegan burger that is also gluten-free and nightshade free is quite a task. This has to be our best effort so far! It all came together at the first attempt and didn’t break up when cooking or turning. It was spicy, with some texture from the peanuts, mushrooms and celery. We will definitely make these again.

The challenge was to make something a bit different, preferably savoury, with the pulp left-over from making the horchata or Tiger Nut Milk with the new Naked Organic Peeled Tiger Nuts from The Tiger Nut Company.

(Don’t be put off if you don’t have access to tiger nuts, you could use other nut pulp or robust glutenfree flour).

Here’s the result:

(All ingredients are organic except the bouillon powder, everything is also vegan, gluten and nightshade-free, except the teaspoon of chilli flakes. I don’t generally eat peppers of any kind, but decided to have a pepper holiday for the purposes of this exercise. You can use any spice you prefer).


1 Cup Cooked Red Kidney Beans, or Tinned and rinsed

3/4 Cup Naked Tiger Nut Pulp (or any nut pulp or glutenfree flour)

1/2 Cup Coarsely Ground Organic Red Peanuts

1 Medium Purple Onion, chopped

1 Large Clove Garlic, pressed

1 Tbsp Chia Seeds*

3 Small Chestnut Mushrooms, chopped

2″ (5 cms) Courgette (Zucchini), washed and chopped (skin left on)

4″ (10 cms) Celery Stick, chopped + some chopped celery leaves

1/2 Small Carrot (skin left on) grated

1 Tsp Vegan Bouillon Powder

1/2 – 1 Tsp Chilli Flakes, depending on how spicy you want them

Splash of Tamari

Pinch of Pink Himalayan Salt and plenty of Ground Black Pepper to taste

Tiger Nut Flour for dusting – we used Chufa de Valencia because that’s what we had. It added a little texture when cooked – but chickpea flour is good too.

Coconut oil for frying


imagePut everything except the Flour in a food processor and keep pulsing until it comes together enough to make a ball. You don’t want it smooth and mushy, but still with some bite.

Dust a board with some Tiger Nut Flour and some on your hands. Take small handfuls of the mix and shape into burgers. The  mixture should be enough to make 5 burgers, depending on size, we got a bit over-enthusiastic with the first and ended up with a tiny 5th one!


Heat some coconut oil in a frying pan until hot but not smoking.

Cook the burgers, turning over a couple of times with a fish slice to cook through.


We had intended to have savoury rice or quinoa and a green salad with them, but we were so caught up in the creative process and whether they would work or have to scrap it and make something else, we quite forgot and ended up steaming some leftover veggies. Regardless, they were very good. Even boingghealth would like them! (He loves his chilli!)

Ps There are more Tiger Nut Recipes here



Copyright: Chris McGowan

Vegan Gluten-Free Tiger Nut Bread Mark ll

imageAnyone who is gluten-free for whatever reason will know how difficult it is to find a commercial gluten-free loaf that doesn’t look and taste like cardboard and is, if you’re lucky, only ‘good’ for toasting. It lasts a day and then breaks up. It has no flavour other than of additives, and no texture – and if you look at the list of ingredients, you may as well be reading a chemistry experiment!

We have several family members who are gluten-free and have made many variations of gluten-free loaves over the years. We find the ones made in the breadmaker are best, but it’s a bit hit and miss. One day it will come out perfect, the next the paddle will refuse to come out and you have a big hole in the middle or the bottom inch of the loaf isn’t cooked properly.

So, I am ever on the hunt for new recipes to try. This is our latest attempt based on a recipe I found by Dan Lepard on BBC Food. The first one we made, we used all tiger nut flour* as we didn’t have cornflour and it gave a lovely brown colour and lots of texture, but I think there was too much liquid: it spread too much and was very crusty.


So this is our second attempt and we kept a little closer to the original, although we didn’t have enough cornflour or enough tiger nut flour for the whole loaf, so we included some organic chickpea flour and a smaller amount of tiger nut flour this time. (You might also want to check out Version III and  Mk IV – the best yet!). 

Chickpea flour – also known as garbanzo bean flour and besan flour – is high in protein and has lots of vitamins and minerals including calcium – as does Tiger Nut flour, which is naturally sweet and high in dietary fibre.

 We were very pleased with it. You can’t really make traditional large sandwiches – it doesn’t rise a lot – but I had open sandwiches with tahini, lettuce, spring onion and olives and they were very moreish!


 We used plain coconut yogurt in place of dairy to make it vegan, and we also reduced the amount of liquid a little.

All measurements are approximate, you may need a couple of attempts to find the right combinations for you.


25g – 50g (10z – 1 3/4 oz) Organic Golden Linseeds

450 mls (16 fl oz) Warm Water

2 1/2 Tsps Quick-acting Yeast

80 mls (3 fl oz) Plain Coconut Yogurt (or soya yogurt)

11 oz  (312g) Organic Cornflour/ Fine Maize Flour

4 oz (114 g) Organic Chickpea Flour

1 oz (30g) Tiger Nut Flour

1 Tsp Pink Himalayan Salt

1 1/2 Tsps Organic Coconut Palm Sugar

50g (1 3/4oz) Organic Psyllium Husk Powder

50 mls (1 3/4 Fl oz) Organic Raw Virgin Olive Oil

A little extra olive oil and flour


 Heat the oven to 180C/350F/gas 4

Warm the linseeds on a tray for about 10-12 minutes, until they darken slightly (the toasted seeds will release a sticky gluten-like substance when mixed with the wet ingredients, and they give the loaf a wheatgerm-like flavour).

Switch off the oven.

Mix together the water and yeast, then stir in the yogurt and seeds. Set aside.

Sift and mix together the flour, salt, sugar and psyllium husk powder  in a large bowl.

Pour in the yeast mixture and olive oil and mix well. Don’t worry if it looks like there’s too much liquid. It will turn into a sticky dough within a few minutes as the linseed, flour and psyllium husk powder become gel-like.

Once the mixture is firm enough, knead it for 10 seconds on the worktop to mix everything again, then place the dough back in the bowl, cover and leave in a warm but not hot place for 30 minutes.

Line a tray with non-stick baking paper.

Shape the dough into a ‘bloomer’ shape, ie long and thick, then brush with the extra olive oil, cover and leave it to rise for about 30 minutes.

Heat the oven to 240C/465F/Gas 9 (we have a fan oven and adjusted to 200C).

Make some diagonal cuts across the dough with a sharp knife, sprinkle with a little cornflour and bake for about 40 minutes, or until rich golden-brown in colour.

Cool on a wire rack before slicing.



Serving suggestions: Peanut butter and banana


Sliced avocado sprinkled with lemon juice and black pepper on bread with rocket, watercress and cucumber salad.

*The Tiger Nut Company

Copyright: Chris McGowan