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.


Apple Pork Burgers

By Jenn Bruer

Beefsteak with potatoe salad- Frikadelle mit Kartoffelsalat

Ingredients
1.5 lbs ground pork
1 onion, minced
1 egg
1/2 cup apple, grated
1/4 cup celery, minced
1/2 cup sweet potato, grated
1/4 cup cranberries, finely chopped (I place mine in the food processor and pulse to tiny pieces)
1 tsp dried sage
1 tsp dried thyme
1/2 tsp each salt and pepper

Directions

  1. Place all ingredients in a mixer (or mix by hand) until well combined
  2. Shape the mixture into 1 inch thick patties (this should make about six 1-inch patties)
  3. Grill for 5 minutes on either side or until the meat is cooked
    • If it’s too cold out to grill, these taste great in the oven too! Put them in at 375 for about 20 minutes.

Note
I have also made these burgers in the oven and wrapped them in bacon – they were Ahhh-mazing 🙂 Enjoy!


Scotch Eggs

Scotch Eggs

By Jenn Bruer

Ingredients
6 hard-boiled eggs – chilled
1 pound your favourite sausage meat (removed from casings)
1 egg beaten
1 tsp coconut flour
1 sprig of fresh rosemary
1 dash of sage
A few shakes each of salt & pepper
Oil for frying (ghee, coconut, butter, etc.)

Directions

  1. Peel eggs and set aside
  2. Place oil in large skillet and heat
  3. Meanwhile, in a large bowl combine all other ingredients
  4. Divide the meat into six equal portions
  5. Press each portion into a patty
  6. Wrap the patties around the hard boiled eggs (it’s messy) to form the shell
  7. Cook each egg in the oil until all sides are golden brown
  8. Salt to taste if needed

Egg Foo Young

By Jenn Bruer

egg foo young Ingredients
6 eggs, lightly beaten
1 cup fresh bean sprouts
1/4 cup minced onion
1/4 cup sliced bamboo shoots
1/2 cup slivered browned ham (or ANY meat or seafood you want)
1 tsp soy sauce
2 -3 tbsp ghee (or butter or coconut oil)
1 tbsp green onion for garnish

For the Sauce
1 cup chicken broth
1 tbsp soy sauce
2 tsp honey
2 tsp red wine vinegar
1 tbsp arrowroot flour (or your preferred thickener is fine too)
2 tbsp warm water

Directions

  1. Heat ghee in a medium sized skillet over moderate heat
  2. In a large bowl whisk the eggs well
  3. Add the vegetables, ham, and soy sauce to the hot pan
  4. Poor the eggs over top
  5. Fry on medium heat until lightly browned on the bottom, turn over and brown the other side
  6. For the Sauce: In a pot, heat broth, soy, honey and vinegar
  7. In a separate bowl combine the arrowroot flour and water
  8. Add the arrowroot and water mixture to the sauce and cook, stirring frequently, until sauce bubbles and thickens slightly
  9. Serve the Egg Foo Young topped with the sauce and garnished with some green onion