BUNS, BEAUTIFUL BUNS!

 

 I’ve added another bread to my repertoire! I hope you will love these buns as much as we do. They are perfect for burgers and sandwiches or they can be toasted, buttered, and spread with sugar-free jam. They are low-carb, gluten-free, grain-free, and flax-free. 

Ingredients:
3/4 cup almond, cashew, or other nut or seed flour
2 Tbsp psyllium husk powder
1 Tbsp hemp hearts, chopped nuts, or shelled sunflower seeds
1 Tbsp sesame seeds or other add-ins, optional (*See Tips and Notes    below for suggestions.)
2 tsp coconut flour
1 tsp baking powder
Sugar substitute equal to 1 teaspoon sugar, such as stevia, monk fruit,    xylitol, or sucralose
1/2 tsp salt
2 eggs
1/2 cup sour cream, plain yogurt, or coconut yogurt
2 Tbsp light olive oil or melted coconut oil or butter
1 Tbsp cider vinegar
1/2 packet (1 1/8 tsp. or 1/8 oz) of instant or active dry yeast, optional, for a yeasty taste only

Directions:
Preheat oven to 400 degrees F. Grease a 9-inch round or square baking pan and line with parchment paper, Grease the paper also.

Whisk the nut flour, psyllium powder, nuts and seeds, coconut flour, baking powder, any dry sugar substitute, and salt together in a bowl. (If using liquid sugar substitute, add it with wet ingredients instead.)

If using instant yeast, add to dry ingredients. If using active dry yeast, dissolve in 1 tablespoon warm water and stir into wet ingredients. Yeast is for flavor only and will not affect rise.

Break eggs into a second bowl and whisk until smooth. Whisk in sour cream or yogurt, oil or melted coconut oil or butter, and vinegar.

Stir almond flour mixture into egg mixture and beat until well blended. Grease first bowl, which is now empty. Transfer dough to the greased bowl and let it sit for 5 minutes. (Use a timer or watch the clock to be sure you let it sit long enough to hydrate.)

With a greased knife or rubber spatula, cut the dough into 4 pieces for buns, 8 for dinner rolls. With the spatula and greased fingers, shape pieces into balls and put in prepared baking pan. Sprinkle buns with a few extra seeds or nuts if desired. Bake on middle rack in oven for 20 to 25 minutes or until nicely browned.

Split buns with a serrated knife and toast for best flavor and texture. Serve with butter and sugar-free jam or use as buns for burgers, sandwiches, or eggs Benedict.

Storage: To keep baked goods made with nuts and seeds fresh longer, store them in an airtight container lined with a paper towel and place in refrigerator or freeze. The towel will absorb excess oil and moisture. Separate buns with parchment paper when freezing for easy removal.

Recipe inspired by Theresa Fletcher at thelowcarbreview.blogspot.com.

Makes 4 buns or 8 dinner rolls.

Nutrition Data per each of 4 buns when made with sour cream, hemp hearts and sesame seeds:

Calories: 293; Fat: 27.1g; Protein: 8.8g; Fiber: 6.1g; Carbohydrate: 10.3g; Net Carbohydrate: 4.1g

If using yogurt, some of the carbs will have been eaten by the live cultures. The amount that remains is about 2 grams per 1/2 cup of yogurt, so similar to the counts above for using sour cream..

Tips and Notes:
*Optional add-ins could include: pine nuts, sesame seeds, poppy seeds, fennel seeds, caraway seeds, currants, or a mixture. Add ins are for flavor and crunch only and do not affect rise.

I used Frontier brand psyllium husk powder. Some brands may be gritty.

These buns contain 1 and 1/2 teaspoons of fiber for each of 4. If you are not adapted to getting much fiber, start with just one or 1/2 bun per day.

If dough is sticky and hard to shape, let it sit a little longer. You can also dust it with a little coconut flour or spray it lightly with cooking spray.

For dairy-free buns, use coconut yogurt and olive oil or melted coconut oil.

Edited after publication.

(c) 2015, Judy Barnes Baker, www.carbwarsblogspot.com

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