04 May Morning Vegetable Buns
Morning Vegetable Buns
Ok, so let us get this straight. Once you start the Clean-Living Diet you have to say your goodbye to bread and flour in general. If bread is a major factor in your life, that transition can be difficult and because of this, I have invented different recipes you can use as a replacement for bread. Including this Morning Vegetable Bun recipe.
I seldom eat them myself – however, I bake them every week for my husband, Johan. He was not a big bread eater before he changed his diet to the Clean-Living Diet. He has not eaten bread for many years as he is gluten intolerant and as such, he simply accepted a life without, until I started to experiment baking breads without traditional flour. Instead, I use Psyllium-Husk powder, almond or coconut flour. I have found these alternatives are much kinder to the gut and do not have a negative effect unless if you have allergies to fibres or nuts. They also contain a relatively low content of carbs, which is what we are aiming for on this diet. Psyllium-Husk has 0 carbs so that is a perfect substitute for flour while working wonders in your gut.
Do not expect to get a traditional bun out of this recipe but be open-minded and see it as an alternative and a way for you to still get access to “bread”.
Not only for breakfast
I bake once a week and freeze any spares. This way Johan can have 2 buns for his breakfast each day. Occasionally I will have a bun too, however, I actually prefer to eat the same thing every morning. My morning routine is usually 2 slices of zucchini loaded with cheese or avocado, a soft-boiled egg and a bulletproof coffee. That is my “go-to”.
These are great for any time of the day. Today I had 2 of the buns for lunch. Popped them in the toaster with cheese and a piece of leftover chicken. So yummy – you see, they can be used in many different ways.
- 4 eggs
- Half a big broccoli
- 100 grams of cottage cheese
- 30 grams of melted butter
- 50 grams of plain almond flour
- 30 grams of Psyllium-Husk
- 55 grams of sesame seeds + for some for sprinkling
- 1 teaspoon baking powder
- 1 teaspoon salt
HOW TO COOK IT STEP BY STEP
- Preheat oven to 190 degrees.
- Grind the broccoli and set aside in a bowl.
- Blend the eggs with cottage cheese and melted butter until the lumps have disappeared. Pour it all into the bowl with the broccoli, add the rest of the ingredients and stir well.
- Let the dough rest for approx. 10 minutes.
- Shape the dough into buns with wet hands and place them on a baking sheet with baking paper and sprinkle them with sesame seeds.
- Bake in the hot oven for 20-25 minutes until lightly golden
ANYTHING SPECIAL TO REMEMBER?
It is important to let the dough rest because the many fibres in the dough will make it firmer and easier to shape into buns.
If practising the Clean-Living Diet without diary you can change cottage cheese into mayo. Make sure to use a smaller amount. And exchange butter for olive or coconut oil.
Almond flour can be exchanged with coconut flour or Psyllium-Husk. If you use Psyllium-Husk use about 30 g.
Broccoli can be exchanged with cauliflower. sometimes I add green cabbage as well.
BENEFITS FROM THE DISH:
Psyllium: has many health benefits. It helps relieve constipation, lowers blood sugar levels, lower cholesterol levels and it has prebiotic effects.
Cauliflower: is a vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients.
Broccoli: Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fibre.
Vitamin K – refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels.
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Fibre – diets high in fibre promote digestive health. A high fibre intake can also help lower cholesterol.
Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
Folate – is necessary for the production and maintenance of new cells in the body.