EGG-FREE SANDWICH BUNS/BREAD (VEGAN, SOY-FREE, LOW CARB)
Makes 8 ‘kaiser’ buns
In the bowl of an electric mixer or in a large mixing bowl, whisk together:
1 cup (140 g) Love My Buns baking mix
½ cup (25 g) pea protein or other protein powder supplement
4 TBS(20g) psyllium husk
1 ½ cups mixed seeds or nuts (I use pumpkin seeds (1cup)and sunflower seeds(1/2 cup)(net carb 8 g/bun), nuts like pecans and hazelnuts would bring the net carbs down(net carb 4.5g/bun)
¼ cup(40g) hemp seeds
With the mixer running on low, or with a rubber spatula or wooden spoon, add until well combined:
3 TBS oil (avocado, olive, coconut, ghee, or butter all work)
2 cups water (If using Love My Buns with the best before date of Sept 26, 2019, November 30, 2019, or February 20, 2020 use HALF the recommended amount of water, use HOT water, and let the mixture sit for a couple of minutes to thicken up before adding the vinegar or acid; different sources of coconut flour have very different properties, apparently!)
Mixture will quickly get thick. Once combined, let sit for 20 minutes.
WHILE WAITING, PREHEAT OVEN TO 450F. Position a rack in the top third of your oven.
PREPARE YOUR BAKING PANS: Line two cookie sheets with parchment paper.
After the 20 minutes, add to quickly combine:
1/3 cup apple cider vinegar or other acid such as lemon juice
Divide the dough into 8 equal-ish balls. Dough is very sticky; running cold water over your hands while handling the dough will keep it from sticking. (Also, a SCANT white handled portion scoop works well for this; any restaurant supply store would have these, it holds 4.7 liquid ounces, scant means you will want a little less, so use your finger to scrape a little off across the opening of the scoop).
Place dough balls 4 to a pan, with room for each to expand a little. Flatten the dough balls with wet hands.
Place in top third of oven, side by side. Lower temperature to 400F and set timer for 10 minutes.
After 10 minutes, drop temperature to 350F and set timer for 20 minutes.
Then, turn off oven and let finish for another 5 minutes.
Let buns cool completely before slicing. Store refrigerated or freeze some for later.
THESE are VERY HIGH FIBER. Please consume with plenty of water or hydrating liquid.