Скачать или смотреть HOW TO MAKE KETO PUMPKIN SEED BUNS - SOFT, FLUFFY, AIRY & SUPER LIGHT !

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When the idea of making pumpkin seed buns came to me, I thought that I could make them solely of pumpkin seed meals. But I was wrong! On its own, it could not absorb the water well hence, I had to use very little water which was not doing justice to the number of buns that it can produce. And after baking, the buns were heavy, dense, dry and hard. I was scratching my head then I decided to add some coconut flour and voila, it turned out so well. Not only did they rise so well during baking, but the buns were super light, airy, soft and fluffy. I was pleasantly surprised! And you would be happy to know that they taste quite neutral to me so that's good too. This is a very good alternative for nut flours, and I believe that pumpkin seeds are quite inexpensive.

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.

The recipe can be viewed and printed at this link;

https://www.lowcarbrecipeideasofficia...

[Total Servings = 8]
NUTRITION INFO PER SERVING
Total Carb = 5.9 g
Dietary Fiber = 2.5 g
Net Carb = 3.4 g
Calories = 162
Total Fat = 11.9 g
Protein = 8.2 g

DRY INGREDIENTS
Pumpkin Meal = 180 g / 1 1/2 cup (Refer to the video on how to grind your own pumpkin meal. If you use store bought pumpkin flour, it may not turn out exactly the same as it is super fine and concentrated so the ratio may be different)
Coconut Flour = 60 g / 1/2 cup
Baking Powder = 12 g / 3 tsp
Salt = 1/2 to 1 tsp
Whole Psyllium Husk = 27 g / 3 tbsp (Ground until half its original volume then weight it. Please check out this video about psyllium husk and powder for better understanding and success -    • PSYLLIUM HUSKS VS POWDER - WHICH IS MORE E...  )

WET INGREDIENTS
Eggs = 5 large egg whites (190 g) OR 3 whole large eggs (Note: The protein from egg whites helps to boost the rise while the fats from egg yolks hinders the rise. Hence, it is highly recommended to use egg whites. You can also use egg whites from the carton).
Apple Cider Vinegar = 28 g / 2 tbsp
Hot or boiling water = 240 ml / 1 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.
4. Knead the dough for a while. Wet your hands for easier handling as the dough is quite sticky.
5. Portion the dough into 8 x 90 g balls and place them on a baking tray lined with parchment paper.
7. Top with any of seeds, nuts or herbs of your choice (optional).
8 Bake for 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 low carb jams. And they are so crispy when toasted.