FLUFFY {YES, FLUFFY} GLUTEN FREE BUNS

I feel like one of the great discoverers of our time…

I guess if you play around in the kitchen enough…

We have tried many countless gluten free bread recipes.

{Still wishfully hoping to find a gluten free challah recipe to call our own…}

THIS one is the best by far. Grain Free. PACKED WITH FIBRE.

Secret ingredient – Pysllium Husk.

Psyllium comes from a plan called Plantago ovato. The seeds covering, or husk is a very rich source of soluble fibre. This is one of the main ingredients in some of the many fibre supplements designed to help people…POOP on the regular. And in a regular way.

Fibre (a carbohydrate) is not digested, not absorbed, not used for energy. It is simply excreted from our body. Yet, fibre plays a very important role. It helps with constipation, binds with excess cholesterol to help to clear it out of our system, binds to toxins to help clear them out, and it is food for the good bacteria in our gut. As if this wasn’t enough, it is also instrumental in balancing our blood sugar.

We get both soluble and insoluble fibre from many different foods (fruits and vegetables contain both).

An average adult is supposed to have between 25-35 grams of fibre / day. Guess how many grams the average North American currently consumes? 15!

This lovely dinner roll or bun contains 13 grams of fibre PER BUN. And they are tiny. Other notables:

Calories: 196 Fat 14.3 Carbs 11.6 Protein 9.2 Sugar 1.4

What you need:

10 tbsp Psyllium Husk Powder

2.5 cups Almond Meal or flour

4 tsp baking powder

4 tsp apple cider vinegar

6 egg whites, whisked

6 tbsp hemp hearts

1 cup boiling water

3 tbsp sesame or poppy seeds (optional)

What you do:

Pre-heat oven to 350. Boil water.

  1. Place all dry ingredients into a large size mixing bowl.
  2. Add egg whites and apple cider vinegar to the bowl and mix well. Add the boiling water. Using a fork, blend all ingredients together well.
  3. Place some olive oil on your hands and shape the dough into 10 small buns (GREAT SLIDER SIZE) or into 5-6 regular hamburger sized buns.
  4. Optional to top with sesame or poppy seeds
  5. Bake on middle rack of oven for 1 hour. Check them at the 45 minute mark, as all oven strengths vary. You will know they are done when the bottoms stiffen and sound hollow when tapped.
  6. Serve warmed with some almond butter and jam or as an amazing burger bun.

Enjoy!

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.