HOW TO MAKE KETO SUNFLOWER & PUMPKIN SEED BUNS – NUT FREE WITH GREAT TEXTURE & FLAVOR !


This recipe is inspired by my friend, Edward Yip and it is adapted from the keto sunflower seed buns recipe.

Based on my past experiments, I know that using ground pumpkin seeds alone does not yield a good result as it can only absorb very little water hence, the buns will turn out heavy, dense, dry and hard. That’s why I combined it with coconut flour and it turned out great (click link to videos for the buns and loaf bread recipes – https://youtu.be/X1JLAwbChGA and https://youtu.be/eZHtIKVTIs8 )

Combining pumpkin and ground sunflower seeds now yields another amazing recipe with great texture and flavor.

Pumpkin seeds are packed with nutritional value and contain a meaningful amount of healthy fats, amino acids, and vital nutrients. According to the USDA, pumpkin seeds (also known as pepitas) deliver considerable amounts of copper, calcium, potassium, magnesium, iron, and vitamin A, E, and K. Pumpkin seeds also contain many antioxidants and a decent amount of potassium, riboflavin and folate.

Sunflower seeds are versatile seeds that are technically a fruit. These tiny sunflower seeds are loaded with many nutrients. Sunflower seeds especially have a huge amount of vitamin E and selenium. These vitamins are worked as the antioxidants that can protect our body cells against free radicals damage. Also, these play a role in various chronic diseases. In addition, these sunflower seeds are an excellent source of beneficial plant compounds such as phenolic acid and flavonoids.

It’s important to note that the seeds of sunflower contain chlorophyll, which reacts with baking soda and powder thereby causing something called “chlorogenic quinone-amino acid greening. Hence, you will find that the baked goods will turn green once it cools down but it is still edible. However, this reaction can be countered by adding a bit of vinegar or lemon juice to the recipe. As we have apple cider vinegar in almost all keto bread, the issue of turning “green” should not arise or may be minimal.

Both pumpkin and sunflower seeds are great alternatives for low carb baking as they are not only cheap but healthier and lower in net carbs.

The recipe can be viewed and printed at this link;

https://docs.google.com/document/d/12h5YOBDFJcsGXjlQuAmrDNPRHOucI5xP_uSpN5Uykqs/edit?usp=sharing

NUTRITION INFO
[ Total Servings = 5 ]
Per serving ;
Total Carb = 7.2 g
Dietary Fiber = 5 g
Net Carb = 2.2 g
Calories = 80
Total Fat = 4.4 g
Protein = 4.5 g

FOR BEST RESULTS, WEIGH THE INGREDIENTS !

INGREDIENTS
DRY INGREDIENTS
Ground Raw Sunflower Seed = 100 g / 0.8 cup (Refer to the video on how to grind the sunflower seeds)
Ground Raw Pumpkin Seed = 50 g / 0.4 cup (Refer to the video on how to grind the pumpkin seeds)
Baking Powder = 8 g / 2 tsp (If using double acting, reduce amount by half)
Salt = 1/2 tsp
Psyllium Husk (Ground until half its original volume and weigh after grinding) = 27 g / 3 tbsp
(Note: If using pre ground psyllium powder, start with 1 tsp and add a little gradually just until firm enough to shape. Do not add too much as the buns will be denser, wetter and stickier. Please see this video about psyllium husk and powder for better understanding and success – https://youtu.be/_bnCwudgFt4)

WET INGREDIENTS
Egg Whites = 3 large (107 g) (Note: The protein from egg whites helps to boost the rise while the fats from egg yolks hinders the rise. Using egg whites also prevents any eggy taste. Hence, it is highly recommended to use egg whites)
Apple Cider Vinegar = 10 ml / 2 tsp (You can also use white vinegar or lemon juice)
Hot or boiling water = 150 ml / 0.6 cup or 2/3 cup

DIRECTIONS
1. Preheat the oven at 350F or 180C.
2. In a bowl, mix all the dry ingredients until well combined.
3. Add all the wet ingredients and mix until a dough is formed. The dough is soft but will firm up quickly after mixing.
4. Wet your hands for easier handling as the dough is quite sticky.
5. Divide the dough into equal portions. In the video, I divided the dough around 85 to 90 g each. Hence, it yielded 5 buns.
6. Shape the dough into balls and place them on a baking tray lined with parchment paper.
7. Top with any seeds, nuts or herbs of your choice (optional).
8 Bake at the lowest rack for about 20 to 30 mins or until golden brown. The buns are done when they feel light to the touch and sound hollow when you tap on their sides.
9. The best part about buns is that you could eat them while still warm and it’s heavenly with a spread of butter or homemade keto strawberry jam (see video on Keto Strawberry Jam – https://youtu.be/2Lsw6LRuG5E ). They also make great sandwiches or burger buns and they are so crispy when toasted.
10. These buns can be stored at room temperature for a few days if you have a cool and dry climate otherwise, it’s best to refrigerate them earlier. They can be refrigerated up to 1 week and frozen for months.

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