Banana, Caramel & Tiger Nut Bars

Ever heard of tiger nuts? Believe it or not, they aren’t ACTUALLY a nut (crazy, right?). They are a small root vegetable, grown in a field and harvested in a similar way to a potato. Tiger nuts have a chewy texture and a sweet, nutty flavour reminiscent of coconut and packed full of super healthy qualities: they’re high in fibre, contain no dairy, gluten or sugar, are nut free, low in fat and calories and ideal for paleo diets.

It’s a pleasure to work with Tiger Nuts, who grow these bad boys specifically in Spain (rather than China and African countries, as they are most commonly grown), as ‘the taste and quality is far superior and we only want you to have the best’. 

Using the brand’s new Tiger Nut Flour, milled from Premium Organic Tiger Nuts on their farm in Spain which adds a wonderfully subtle but nutty flavour, I’ve created a deliciously indulgent but healthy dessert: A ‘biscuit’ layer, a rich date caramel and a creamy banana and coconut topping. If you’re a fan of banoffee flavours, this recipe is for you! Enjoy.


For the base –

  • 1 cup oat flour (can be gluten-free)
  • ¾ cup Tiger Nut Flour
  • 1 scoop vanilla protein powder
  • 2 tablespoons date nectar (I used Beloved)
  • 2-3 tablespoons almond milk
  • ½ teaspoon vanilla extract

Simply mix all of the ingredients together in a bowl and a little extra water if too crumbly. You want a soft dough that comes together nicely. Press into a lined loaf tin (or silicone) and leave to chill in the fridge.

For the date caramel (makes a large batch) – 

  • 1 cup dates, soaked in boiling water for 10 minutes
  • 2 tablespoons tahini
  • 1 teaspoon vanilla extract
  • 1 teaspoon lucuma powder (I used Lucy Bee)
  • 2 tablespoons almond milk

Make this in advance if you can! Drain the dates then add to a blender with the other ingredients. Whizz up until thick and mostly smooth, then keep in the fridge in an airtight container for up to 2 weeks.

Spread a layer of this over the almond biscuit base and smooth out evenly. Place in the fridge for at least 4 hours.


For the cream –

  • 2 bananas, frozen into chunks
  • 3 tablespoons coconut cream
  • 2 tablespoons coconut nectar or maple syrup
  • 1 teaspoon vanilla extract
  • 2-3 tablespoons coconut milk (I used The Coconut Company)

Simply place all of the ingredients in a high-power blender and whizz up until thick and smooth. Smooth over the date caramel and spread evenly, then place in the freezer for at least 4 hours.

When you’re ready to serve, remove from the freezer about 5-10 minutes beforehand then slice up into bars or squares (your choice) – and enjoy! Keep any leftovers in the freezer for up to 1 month (if they last that long!!).


Check out my other Tiger Nut recipe over here! 🙂