For those long time followers of this site, you know that I have had my ons and offs with low carb diets having very good success with them for controlling blood sugar levels, cholesterol levels and dropping a few lbs when needed. Well I miss bread. So I have done some digging and have come up with what I call a very passable recipe for buns that have:
- No sugary carbs
- No cholesterol
- No gluten
- No fuss.
The recipe is a mixture of three others that I found online, and I have tried to come up with a configuration that works well and here is a pretty good pass at it. (I may tweek this if adjustments work better than this configuration)
Ingredients: (makes approx. eight (2 to 3 inch) dinner rolls)
1 cup ground almond flour (blanched)
2 TBSP ground Psyllium Husk flour
2 tsp baking powder
1 tsp sea salt
1 tsp apple cider vinegar
3 egg whites
2/3 cup boiling water
1) Preheat oven to 350F. Start your kettle of water to boil. Grease a cookie sheet.
2) Mix almond flour, psyllium husk flour, baking powder and salt in a mixing bowl with a mixer. (I use plastic hollow paddles and not the usual metal crosses)
3) Make sure your water is at a boil before starting this step as it will be needed quickly. Mix the egg whites and vinegar in with the dry goods and keep mixing. It will start to solidify but it will be clumpy at this point.
4) Pour in the boiling water while you continue to mix. Within 10 or 15 seconds of mixing, it will become a very sticky dough mixture. For me it slides off the paddles quite easily but will stick to your hands quite a bit.
5) break into small clumps of about 1/2 inch high and 1.5 or 2 inch diameter and place onto cookie sheet spread out.
6) Immediately put into oven on the bottom rack for 55 or 60 minutes.
I took them out, broke one open with my thumbs and picture is below. Some soft butter and a knife were close at hand for a pleasurable snack. The rest I am keeping for Easter dinner and a few to bring to work tomorrow.
NOTE: I tried making a bigger loaf of this but the inside simply does not cook as well as the smaller versions.
Pictures and nutritional information are below based on plugging the ingredients into a Fitday.com calculator.
Buns On Tray (click to enlarge)
Cracked Open Bun. Beautiful Air Pockets (click to enlarge)
Nutritional Info (click to enlarge)
More Nutritional Info (click to enlarge)