• Charine Kuan

The REAL Keto Bun!

Updated: Sep 20, 2020




As a certified Keto LCHF Nutrition Advisor under the Nutrition Network by Prof. Tim Noakes, one key concern we emphasize is carb resistance. Interestingly, more than 80% of Asian are resistant to carbs when rice and noodles are the staple food. If you fall into the carb resistance group, you might need to gear your diet towards keto (a.k.a low carb high fat) instead of low(er) carb. In another words, those food labeled as low carb is simply not going to delivery primary health benefits for individuals with carb resistance.


Having 100% keto compliant ingredients in this bun, there are two things I wish to highlight to you.


First, the use of almond flour which is higher in omega 6 as compared to coconut flour. If you are prone to inflammation, hormonal issues, cancer, it is best to look for recipe using coconut flour. If you prefer keto buns using coconut flour as much as I do, simply head over here for more information.


Second, adding more good fat when consuming keto bun will help to keep you satiated and preventing over-consumption of daily carbs requirements. For example, you can put 1 teaspoon of butter, a big fat keto-compliant patty to make keto burger, or mashed avocado & eggs similar to my Yummy Keto Menu at Three Little Pigs & The Big Bad Wolf which uses another Keto Bread recipe I developed for them.






Now let's get started with the recipe of this real keto bun which is light and fluffy in texture!


Ingredients:


Dry ingredients:

1 1/4 cup Almond flour

3 tablespoons Psyllium husk

2 teaspoons Baking powder


Wet ingredients:

200ml Boiling hot water

2 tablespoons Apple cider vinegar

3 Egg whites


Optional:

sesame seeds as toppings



Instructions:

  1. Grease a 6”x3” loaf tin and preheat the oven to 170C.

  2. Put the dry ingredients in a mixing bowl and mix well.

  3. Add egg whites, apple cider vinegar and beat with an electric mixer.

  4. Add in boiling hot water and beat until well combined.

  5. Divide the dough into 8 portions evenly.

  6. Dampen both hands with water, take 1 portion and roll into bun.

  7. Optional: top with sesame seeds.

  8. Bake for 50 minutes or poke a stick in the middle and pull out clean.


Enjoy!!



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