Nutrition > Recipes

Raspberry-tigernut macarons: A low-FODMAP recipe

Dr. med. Andre Sommer

Dr. med. Andre Sommer

This is a low-FODMAP guest recipe from Pia

In keeping with the super delicious galettes by Maria, I tried a macaron recipe as a dessert.

French meringue is typically made from almond flour and is therefore not suitable for nut allergy sufferers. So to bring joy to nut allergy sufferers and still keep the nutty taste, I made the bowls for the raspberry macarons from tigernut flakes.

Tigernuts are round, brown, oil-containing tubers of a sour grass family, which taste similar to conventional almonds. Tigernuts, tigernut flakes and tigernut flower are available in health food stores.

The macarons melt on your tongue and are also great as small gifts.

For the recipe you need:

For the bowls:

120 g of tigernut flakes

100 g powdered sugar

1 tbsp baking soda

2 egg whites

1 pinch salt

Zest of a lemon

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For the filling:

100 g vegan white tigernut chocolate (also available in health food stores “white vanilla” from ichoc)

80 g raspberries

50 g lactose-free butter

1 tbsp (homemade) raspberry jam

Low-FODMAP raspberry-tigernut recipe

Here's how to make it:

  1. First of all, the bowls are prepared by mixing tigernut flakes, powdered sugar, baking soda, salt and lemon zest.
  2. Then whip the egg whites and add them to the dry ingredients.
  3. Now pour the dough into a pastry bag and sprinkle about 5 cent circles on a baking sheet.
  4. Bake the trays in the preheated oven at 180 degrees for about 10 minutes.
  5. In the meantime, melt the chocolate together with the butter and then puree with the raspberries and raspberry jam and chill in the fridge until a splashproof mass is formed (approx. 20 to 30 minutes).
  6. Take the bowls out of the oven and let them cool for 20-30 minutes.
  7. Finally, place the raspberry mixture between two bowls using a pastry bag and serve.
Dr. med. Andre Sommer

Dr. med. Andre Sommer

I’m André, a medical doctor from Berlin. Together with a team of medical doctors, nutritionists and data scientists we empower people to understand digestive issues with our app Cara Care.

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