companion blog to the e-book the 24/7 Low Carb Diner

Companion blog to the e-book
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Monday, October 26, 2009

Rettakat's Coconut Flour Buns

My online friend and fellow Diner, Rettakat, asked for a bun recipe made with coconut flour. Well, my order from Netrition finally came in, but then we promptly got the mother of all cold viruses. I have been operating on a slower tempo the last few days, constantly stopping to sneeze, cough or wipe my nose. When my nose was literally dripping on my computer keyboard, I decided the blog could wait. Too much information, I know. But hey, at least it is not H1N1, and you can't catch it from me online!

Now back to these buns. I tried the master baking mix yesterday with coconut flour. Amazing! I like these better than the soy batch. The master mix is guess work. I just looked at all of my coconut flour recipes and "guestimated." I have only tried the buns so far, but I will keep you posted on other adaptations to use with the master mix.

Coconut Flour Master Mix

1 cup unflavored whey protein powder
2/3 cup coconut flour (Aloha Nu)
1 Tablespoon baking powder
1/2 teaspoon salt

Blend everything together and store in an airtight jar or bag.

With this mix, I made the best buns using my muffin top pan. This is a really useful gadget. I used a Bed Bath and Beyond coupon to get mine. They didn't carry it in the store, but ordered it for me and even shipped it to my house for free.

These buns are lighter textured than the soy buns. They take on the flavor of the seasonings, so add what you like. We ate ours as hamburger buns last night. Pretty darn good. Because Rettakat can't eat soy, I hurried up and made these. Wish she lived close enough to drop them by her house. (maybe not, I'd probably share this cold virus too) But I can name them after her, and think about her every time I make them. You might want to read her inspirational blog too.

Rettakat's Coconut Buns

3 ounces cream cheese
3 eggs
1/2 cup Coconut Master Mix
2 Tablespoons Parmesan Cheese
1 teaspoon onion powder
1 teaspoon minced garlic

Beat cream cheese and eggs well. Stir in parmesan, onion and garlic. Add coconut flour and mix well. Let the batter rest for five minutes. Spoon into greased muffin top pan. Bake at 350 until golden brown. Makes 6 buns.

Like the soy buns, these probably spoil rather quickly, so store them in the fridge or freezer. I then heat them up again in the toaster oven.

Another Diner, Kathy, made buns using gluten free garbanzo/fava bean flour. Can't say I have ever tried that, but it sounds interesting. Low carb is nothing if not an adventure into thinking outside the box!


Retta said...

Oh, this was so much fun to discover today! I can't wait to try it. Wait til I tell my hubby that I have a Bun named after me...ROFL! You made my day. :-D
PS: That was funny about not catching your cold over the computer...I'm glad you are feeling better.

Lisa Marshall said...

Well, Loretta, you do have a bunny on your blog, right? It fits. Maybe we should come up with a sandwich idea so you could have an entire sandwich named after you. Sounds fancier. Any ideas?

As far as the cold goes, I am still dripping, but I now have a new supply of tissues.

Retta said...

Oh, yes, the little Joy Bunny! It was from a set of 4 little paintings I did a while can see the other 3 here:

And I made the buns today! They were sooo good...I sprinkled chia seeds on top before putting them in the oven. They looked so pretty, all speckled...I didn't have anything thawed for a sandwich, so I melted jack cheese on top and turned it into garlic "bread". Yummmmm. :-)

These are so good, I'd bet hubby would eat one. Tomorrow I will find something to use it as a sandwich bun. Thanks again, that was such a nice surprise!

Val said...

Cool - I hope our local health food store has this coconut flour!

Jennifer [To PIN/share a Post, Click the 3 dots or the Red SAVE Button] said...

Sounds innovative, Lisa. When I get my whey protein powder in December (order from Netrition), I'll remember to give them a try.

Angie said...

Can you use this master mix to make muffins and pancake mixtures?

Lisa Marshall said...

Angie, I have never tried them that way, but I think it would work. Let me know if you try. The addition of the whey protein makes the coconut flour less dense, but I am not a baker by trade. There are lots of low carb bakers that know better than me!