I actually made (and photographed) this carob and plum cake last year but ended up holding off on posting as the season came to an end. Now the season is just coming in, so there’s plenty of time to maximize your plum cake making. And you’ll want to do that because, if you share the taste buds of our family, you’re going to find this cake so OMG darned delicious!
You’ll notice in the recipe below that the coconut flour is optional and I’ll explain a bit more here. This cake makes seriously good eating in a couple of ways – as a pudding, in which case eat it warm; or as a cake so allow it to cool down and firm somewhat. The coconut flour helps with that. If you’re having it warm then go without the coconut flour. Either way I know you’ll be as crazy about this treat as we are.
New to tigernut flour?
Tigernuts have many strings to their bow: They are high in fibre, making them helpful in the elimination of waste; they are rich in vitamins, minerals, amino acid, enzymes and healthy fats which are, of course, vital for good health and wellbeing. And, despite the name, they are not nuts at all but small tubers that can be traced back thousands of years, qualifying them as true paleo food! Tigernuts are not GAPS/SCD friendly.
Tigernuts contain resistant starch
That means they act as a prebiotic, travelling through the GI tract undigested, then converting to short chain fatty acids in order to nourish the beneficial bacteria that live in the colon. Other prebiotic examples include jerusalem artichokes (sun choke), jicama, dandelion greens, asparagus and onions. I use and recommend this brand of tigernut flour.
What does resistant starch do?
Resistant starch plays many roles, but of particular note it can help lower inflammation and enhance the body’s ability to assimilate and absorb nutrients. It can break down and eliminate toxins in the gut, as well as regulate motility. Resistant starch can also stabilise blood glucose levels and increase insulin sensitivity so these reasons alone are enough to make them highly useful in a gut healing diet.
What are the downsides of resistant starch?
Inasmuch as prebiotics are useful for so many digestive issues, they are not for everybody. If you have a particularly sensitive GI tract you may want to start with small amounts and build up your tolerance gradually. Many resistant starches are also high FODMAP foods and should therefore be avoided by those with gut issues such as SIBO (Small Intestinal Bacterial Overgrowth), however tigernuts are low FODMAP so experiment and see how they work for you.
How do you get on with tigernuts? Please do tell …
carob and plum cake
Vary throughout the seasons with new and different fruits, but know that the juicier ones will yield the best results. I’m thinking the likes of apricots and ripe pears.
Print the recipe here
9-10 fresh prune plums, halved lengthways (stones discarded)
1 cup canned pumpkin purée
1/2 cup melted coconut oil
2 tbsp blackstrap molasses
1 tbsp honey
generous pinch crushed Maldon salt
1 cup tigernut flour
2 tbsp coconut flour (optional) *
4 tbsp carob powder
1+1/4 tsp baking soda
2 gelatin eggs, as follows
for the 2 gelatin eggs –
2 tbsp grass-fed gelatin
1 tbsp lemon juice
3 tbsp just boiled water
Place a baking sheet into the oven and preheat to 350F. Line a 7.5 inch square cake with parchment paper and arrange the plum halves on the base, alternating between cut side up, cut side down.
Put the pumpkin purée, coconut oil, molasses, honey and salt into a bowl and, using a stand or handheld mixer, combine thoroughly. Tip in the flours, carob and baking soda and mix again until combined.
Next, make the gelatin eggs. Put the gelatin into a small bowl and put the lemon juice and boiled water into another. Now pour the liquid into the gelatin, whisking quickly until melted and the mixture looks frothy. With the motor running, pour the gelatin eggs into the bowl and whizz again just for a couple of seconds or so, to fully incorporate.
Spoon the mixture over the plums, level the top and cook for 50 minutes or until firm to the touch. Allow to cool in the tin for 10 minutes, before turning out onto a serving plate.
*Note the coconut flour gives the cake a little more substance, however if you want to eat it as a more than fabulous pudding (move over sticky toffee pudding, we have no need for you now), you can omit this. There’s no harm in omitting it anyway, it will just be more cake-like with the coconut.