low carb buns

Low-Carb BUNS

Ingredients

1 cup coconut flour

2 TBSP baking powder (gluten free version if you can)

4 TBSP psyllium husk powder (try to get the version that is a little flakey and less ground)

½ tsp salt or Herbamare 

Other dry seasonings of your choice- see below for variations

6 large eggs

6 TBSP olive oil

2 TBSP apple cider vinegar

1 cup boiling water (more or less depending on the consistency)

Directions

  1. Preheat the over to 375 degrees F
  2. Place all of the dry ingredients into a medium bowl and stir to combine
  3. In a separate larger bowl whip the eggs and olive oil well
  4. Combine the wet ingredients to the dry and mix well with a fork
  5. Mix in the apple cider vinegar and stir to combine
  6. Now, add the hot water a little bit at a time until it is moist but not too wet, it should be fluffy and light but not soupy, kind of like moist play-dough. 
  7. These can be formed into “buns” on a parchment lined baking sheet, placed in muffin cups, silicone shapes, or cooked as a full bread loaf. 
  8. Place in the hot oven and REDUCE heat to 350 degrees. 
  9. If making this in muffin cups cook for 26 to 30 minutes. 
  10. For a whole bread loaf cook for 35 to 40 minutes, or until firmer on the inside and golden brown on the outside. 

Variations

Certainly, there are a ton of possible variations to this recipe you can add flavourings that are dry to the dry mix or, alternatively you can just add them at the end, here are a couple of variation ideas for you to try:

  • 1 tsp of chilli powder and some red pepper flakes for a kick
  • 1/2 cup of shredded cheese, 1 tsp dehydrated chives
  • 1/2 tsp onion powder, ½ tsp of garlic powder, ½ tsp dehydrated chives and topped with sesame seeds
  • 1 tsp crushed rosemary and ½ cup chopped olives

In addition to the above mentioned variations, you can also experiment yourself and if you do please leave a comment here. I have always wanted to SWEETEN these buns by adding swerve and cinnamon to the recipe. I haven’t done this so you might have to experiment to find the right measurement – my guess would be 3 TBSP swerve and 1 tsp cinnamon. If I did make these sweet I would likely substitute the olive oil for butter or  coconut oil to improve the flavour. If you try this let me know and be sure to take a pic and tag me on Instagram or Facebook please! 

Happy baking

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Almond-Cacao Energy Balls

Ingredients

  • ½  cup walnuts (or any other nut you have on hand)
  • ½  cup almonds
  • 3 TBSP cacao powder
  • 1 pinch of ground vanilla bean
  • ½  tsp cinnamon
  • ½  tsp sea salt
  • 2 TBSP almond butter
  • 4 TBSP cold water
  • 12 medjool dates pits removed 
  • ¼  cup unsweetened shredded coconut 
  • 4 tablespoons protein powder (I used collagen powder from Vital proteins) 
  • sliced almonds broken up with the back of a spoon for rolling in 

Instructions

  1. If the dates are hard, once the pits are removed and they are roughly chopped, place them in a bowl of warm water for about 10 minutes to soften.
  2. Once your dates are soft, place all ingredients (except the almond butter) in a food processor and mix until well combined.
  3. Add the almond butter and blend until a thicker dough-like consistency forms (about 2-3 minutes)
  4. Form with your hands into equal-sized balls, roughly 1 inch in diameter.
  5. Finish by rolling balls in chopped slivered almonds.

Alternatives

You can roll the balls in shredded coconut, or any other slivered nut.


Raspberry-Peach Crumble

By Jenn Bruer 

Bottom Layer Ingredients
2 cups peaches (very ripe peaches work well – I used frozen)*
1 cup raspberries (I used frozen but fresh is great too)
Zest of 1 lemon
Juice of 1 lemon
1 tbsp honey
1.5 tbsp tapioca flour
1 tsp cinnamon

Topping Ingredients
3 tbsp coconut oil (plus a little more to lightly grease the pan)
2 cups almond flour
1 tbsp honey
1 tsp cinnamon
1 tsp vanilla

Directions

  1. Preheat oven to 350
  2. Lightly grease an 8 inch glass dish- a deep dish works best (square pan works too)
  3. In a bowl, toss gently the raspberries, peaches, lemon juice, lemon zest, honey, tapioca flour and cinnamon
  4. For the topping mixture, in a separate bowl, combine coconut oil, almond flour, honey, cinnamon and vanilla until evenly combined and crumbly
  5. Fill the prepared dish with raspberry and peach mixture, and top with topping mixture
  6. Place dish on a baking sheet to catch any spillage
  7. Bake 35 minutes, or until crisp on top
  8. Cool 10 minutes before serving

* If using frozen peaches, place them on their own in the oven on 350 for 20 minutes as they need more cooking time then raspberries.