Keto Bun


As I just posted, life has been a bit busy around here lately - with lots of good changes happening. Not only has it been difficult for me to put out newsletters, I have been AWOL from my blog. One of the main reasons is that I just have not felt that creative in a culinary way. My focus has been on school, adapting to my new work requirements, therapy for Jack, and sticking to his diet. I've been happy to just get food put in front of us that met the core criteria: KETO and nutrient rich.

As busy as I've been I have still managed though - cooking 3 squares a day from scratch so I don't buy it when folks say they're too busy to cook to meet their nutritional needs.

I have had to focus on keeping things simple though. I adapted my granola recipe to meet our Keto need and it rocks. That serves as breakfast. We spent the winter eating delicious home-made soups. Dinners primarily consisted of salads with protein. I've delved a little into the fat-bomb recipes that are plentiful on google. I managed to create a chocolate cookie and a peanut butter cookie with chocolate chips that works in the event that we crave something a little sweet - and that's been the bulk of my eating for the last 1.5 years. It's been a little boring which I guess is why I haven't felt much like posting about it. Until now....

Not long ago a friend tagged me in a post for a ketogenic English muffin recipe. This is one of those recipes that can actually be 'cooked' (NUKED) in a mug in your microwave as a single serving. I have to say right off the bat - the result didn't taste like an English muffin. It surely didn't LOOK like an English muffin. It also did not have the texture of an English muffin. I'm not sure how the creator of the recipe sleeps at night!

What I will say though is that the original recipe did produce something that I felt could be used as a BUN! It held together until the last bite - something rare for a gluten free bun. It has a softer texture, with air holes. In truth, it reminds me a little of cornbread in texture. So....I did what I always do and revamped the recipe a tad and am happy to share my KETO BUN recipe with you. These are extremely easy to throw together and I make 6 at a time. If I'm not going to use them up quickly over the course of a few days, I will slice them and freeze with a small piece of parchment between the two halves. I think they are better when you run them under the broiler and toast them a bit anyway, so freezing is not a big deal.

And now - we can also have SANDWICHES! Woohoo!

KETO BUN

Makes 6

INGREDIENTS:

6 large eggs (organic free-range)

3 tsp. baking powder

1 tsp. sea salt

1 TBS. Oregano

6 TBS Butter (grass-fed) MELTED

2 cups Almond Flour

1 tsp. Chia Seed

1 tsp. Flax Seed

** Optional Parmesan Cheese

DIRECTIONS:

1) Preheat oven to 350°

2) In a large mixing bowl add in eggs, baking powder, and salt. Blend thoroughly. I use an emersion blender.

3) Stir in the oregano and almond flour, chia and flax seeds.

4) Add in the butter gradually, 1 TBS. at a time, stirring after each addition.

5) Add some coconut oil to your bun pan to coat. Olive oil or butter would also work.

6) Spoon a heaping 1/3 cup batter into each compartment and smooth out. Sprinkle top with some Parmesan cheese if desired and bake roughly 22 minutes until done.

NUTRITIONAL INFO:

Serving Size - 1 bun

Calories: 401

Total Fat: 36.1 g

Saturated Fat: 10.4g

Trans Fat: .5g

Cholesterol: 217mg

Sodium: 791mg

Total Carbohydrates: 9.1g

Dietary fiber: 4.5g

Sugars: 2.3g

Net Carbs: 4.6g

Protein: 14.5g

CLICK TO PRINT

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