Wheat Free, Dairy Free, Grain Free T2T Buns

2017-01-08-12-17-38No Grain Time2Thrive Buns:

First, these are so easy to make, but getting consistent results can be tricky.  I tried to make these at my son’s house over Christmas, and used a substitution for the apple cider vinegar. They were like hockey pucks. But, I made them again today and I think I’ve got the recipe down, so I’m going to tell you EXACTLY what I use so if you decide to try them, you have a chance of them working!  I would not alter ingredients (or possibly even the brands) at all.

If they work, your family will not know that they are not eating bread, they are that good! The baseline recipe for these is from Leanne Vogel, and Keto Diet Blog.  Leanne is a nutritionist who writes a food blog, and this is my adaptation of their recipe (see her sloppy joe recipe at the bottom).

When I do these, it makes 14.

Mix together in a bowl the following dry ingredients:

1 ½ cup almond flour (Honeyville almond flour is brand I use)*
⅓ cup psyllium powder (find in bulk section, I use Bob’s Red Mill)*
½ cup coconut flour
½ cup ground golden flaxseed meal (Bob’s Red Mill)*
2 tsp garlic powder
2 tsp onion powder
1 tsp dried parsley (optional)
1 tsp baking soda
1 tsp salt (pink Himalayan or sea salt)
Optional: 2 tbsp sugar substitute, I use Virtue Sweetner from wheatfreemarket.com – you don’t need sugar, it just makes them a tiny bit sweeter.

Wet ingredients, use whisk to combine:

6 large egg whites
2 tsp. Bragg’s Apple Cider Vinegar*
2 large eggs
2 cups water, warm but not hot

Before placing in oven, sprinkle with sesame seed, poppy seed, or rye seed.  Yum.

img_2415Mix the dry ingredients in a large bowl.  Add the whisked wet ingredients and stir minimally until just mixed.  Then wait a few minutes, as the psyllium powder needs to absorb the liquid.  Then, taking bits with your hand, form a ball shape (that fits easily in the palm of your hand, maybe ¼ cup) and put on a baking sheet.  You can use coconut oil to grease a baking sheet, I use a silicone mat called Silpat that keeps things from sticking.

Realize that these have a ton of fiber.  If you’re eating them for the first time, don’t have four!  Especially if you’re introducing high fiber foods as a new thing.  Your body needs to adjust and a bit of distention is common, hence go slow. But what’s amazing is how light these are.

Ideas?  Make tiny lunch sandwiches, sloppy joes (see below), make an egg/bacon/breakfast sandwich or an egg/sausage sandwich.  Or, just have them with cheese, or almond butter, jam or pasture butter.

Here’s shots of what I use.  And the finished buns look great!  They also freeze well.  Make a bunch and freeze half.

Here’s Leanne’s sloppy joe recipe, for a Indian twist on sloppy joes!

Low Carb Grain Free Bread

IMG_1630I went to a conference last weekend, and asked my husband, who is hands down the better baker in our family, to find a grain free bread recipe.  He found one and modified it a bit and made this for me when I returned home on Sunday (what a guy!) and it was very good.  It is hard to find “bread-like” consistency without using grain or yeast, and this bread is denser, more like pound cake consistency, but it worked for my craving to occasionally have almond butter on bread!  I have used it as a quick snack this week, and it has survived for 7 days now in our frig in a ziploc.  Sharing with you, and I’d appreciate feedback!

Pros:  amazingly low carb (3 net carbs!), high protein (7g) and easy to make, especially for non-bakers!

Cons:  not “tall” like sandwich bread, and denser, and less flavor that flour based bread

Low Carb Grain Free Sandwich Bread

2 cups + 2 T blanched almond flour (we use Honeyville)
½ cup coconut flour
1 teaspoon baking soda
½ teaspoon salt
5 large eggs
¼ cup ghee (pasture butter that’s been clarified, can usually be tolerated even if you don’t eat dairy)*
¾ cup water
1 teaspoon apple cider vinegar

*you can use any oil, coconut will impart a coconut flavor, and my opinion is olive oil would be too strong. Other healthy options would be avocado.

Preheat oven to 350° F.  Generously grease a 8½ inch loaf pan with coconut oil or ghee.  Don’t use sprays, use real oil.

Mix the dry ingredients in a bowl:  flours, baking soda, salt.  Set aside.
Put the eggs in your blender and pulse on high for 10-15 sec. until frothy. Then add ghee, water and vinegar and process a few seconds until combined.
Dump the dry ingredients into the blender all at once.  Now here’s the tricky part:  process for only 10-15 seconds, until the dry ingredients mix with the wet ingredients.  Do not wait, or the dry flours absorb the wet ingredients and become too thick for your blender to process it.  If this starts to happen, or your blender isn’t high powered, dump it all into a bowl and hand mix to finish it.  Remember, you want it mixed quickly.

Pour the mixture into your greased loaf pan and smooth the top so it is even.

Bake for 50-70 minutes, until a tester inserted into the center comes out clean.

Cool for 10 minutes, then run a knife around the edge and turn out carefully onto a wire rack to cool completely.

IMG_1634Store uneaten bread in an airtight container in refrigerator, as this bread has no preservatives and is chemical free.

We’ve put chicken salad on it, almond butter, and it does crumble a bit, but it does make a sandwich.  I’m going to keep searching for an even lighter bread recipe, but for now, this makes a good alternative if you are craving bread.

I would say that open faced works better, because this isn’t pliable like regular bread, the pressure of two pieces might make it crumble.  I haven’t tried toasting this, but I did put it in a pan and brown it slightly and that worked fine.

Nutrition Information:  based on each loaf serving 12 pieces, which are pretty generous slices:

bread.nutrition