Iron Bombs

Tigernuts are heroic. I first got into them when healing my gut and adrenals, limiting my nuts through a rotation technique and minimizing grains and sugar.

They helped my digestion, gave me grain-free options for a filling snack or meal, and made my experience in the kitchen a lot more adventurous and creative.

Along came, what I then called “the tigernut carob freezer cookie.”

Little did I know they’d develop into a staple power ball  three years later when diagnosed with anemia.


Tigernuts are high in iron… also high in fibre, calcium, potassium, and vitamins E and C, are nut-free, gluten-free, paleo friendly, and a resistant starch (shameless plug)…. but yeah… back to iron…. HIGH IN IRON.

They contain somewhere between 20-40% of your daily iron content in one small serving, depending on the form.

Paired with some other high iron foods, these tigernut balls can provide all your iron you need for the day…. and more (for anemics like me.)

So first, coconut oil. It has no iron in it. But is a great addition to the ball for a great texture, and to help your body digest the iron that’s being pumped in through the rest of the ingredients.

Next comes sunflower seed butter. These seeds are naturally higher in iron than some other nut butters, containing 10% of your daily iron in 1 tbsp.

Then carob powder. This common substitute for cocoa/chocolate is quite sweet, and also quite high in iron, also coming in at 20% per serving.


Blackstrap molasses is a wonder working iron friend. One serving contains 20% of your daily recommended dose too! Think of all of these ingredients together!

So to make these balls… we first melt the coconut oil,  add sunflower seed butter, carob and molasses. I also add a drop of vanilla and maca powder sometimes. Both are optional. Vanilla is very recommended. Then we stir until the mixture becomes one form.


Next comes the tigernut flour…. and there you have it!



  • 1 cup of organic unrefined coconut oil

  • 3/4 cup of sunflower seed butter

  • 1/2 cup carob powder

  • 1/4 cup blackstrap molasses (unsulphured)

  • 1 tsp pure vanilla extract

  • Sprinkle of Himalayan salt

  • 2 cups of tigernut flour


  1. Melt the coconut oil and sunflower seed butter together on low heat in a pan.

  2. Add carob powder, molasses, vanilla and salt, and mix together until it the consistency is shared between them.

  3. Stir the tigernut flour into the mixture, and add a bit of filtered water if needed to make the dough easier to work with.

  4. Roll the mixture into balls, and freeze or refrigerate. They are good to be eaten directly out of the freezer or fridge.