Food for the (Gluten Intolerant) Soul

Ingredients (Makes 7 Small Buns):

Dry Ingredients:

• 100 g almond flour (~480 kcal)

• 30 g coconut flour (~120 kcal)

• 1 tablespoon (7 g) psyllium husk powder (~10 kcal)

• 1 teaspoon (5 g) baking powder

• ¼ teaspoon salt (optional)

Wet Ingredients:

• 240 g plain 2% protein yogurt (~120 kcal)

• 60-80 ml water

For Topping:

• 1 egg white (17 kcal)

• 2 tablespoons (20 g) mixed seeds (e.g., sesame, flaxseed, chia, sunflower seeds) (~120 kcal)

Method:

1. Preheat the Oven:

• Preheat your oven to 180°C (350°F).

• Line a baking tray with parchment paper.

2. Mix the Dry Ingredients:

• In a large bowl, whisk together the almond flour, coconut flour, psyllium husk powder, baking powder, and salt.

3. Incorporate the Wet Ingredients:

• Add the protein yogurt and water to the dry mixture.

• Stir until a dough forms. Add 1-2 tablespoons of extra water if the dough feels too dry (psyllium husk absorbs liquid).

4. Shape the Buns:

• Divide the dough into 8 equal portions (about 60g each).

• Roll each portion into a ball and place them on the prepared baking tray.

5. Egg Wash and Toppings:

• Brush the top of each bun with egg white.

• Sprinkle the mixed seeds generously on top for added flavor and crunch.

6. Bake:

• Place the buns in the preheated oven and bake for 20-25 minutes, or until they are golden brown and firm to the touch.

Nutritional Info Per Bun:

• Total Calories: ~877 kcal

• Per Bun: ~125 kcal

These small, protein-packed buns are perfect for breakfast, snacks, or as a side for meals. They’re light, nutritious, and have a delicious crunch from the mixed seeds!