Hamburger Buns (nut-free)

Hamburger Buns (nut-free)

  • Serves: 4
  • Prep Time: 00:10
  • Cooking Time: 00:20
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These nut-free discs of paleo bread have a lovely light, soft texture but are strong enough to hold all your burger ingredients. This is one of my favourite bread recipes, it also works well for sandwiches. I love the soft texture and that they taste a bit like a savoury pumpkin scone.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1/4 cup (26g) coconut flour
  • 3 Tbsp arrowroot flour, or tapioca
  • 2 Tbsp golden flaxseed meal (fine ground)
  • 1/2 tsp baking soda (bicarb)
  • 1/4 tsp fine sea salt
  • A pinch of black pepper, ground
  • 180g of peeled pumpkin, cubed
  • 1 tsp apple cider vinegar
  • 2 lge egg(s)
  • 1/3 cup (80ml) filtered water

Directions

Preheat the oven to 180c (fan-forced) and line 2 baking trays with baking paper.

Add the coconut flour, arrowroot, flaxseed, baking soda, salt, pepper and uncooked chopped pumpkin to a food processor. Process for 40 seconds or until you have a moist fine mixture with no pumpkin pieces visible. Stop halfway and scrape down the sides and base of the food processor bowl.

Add the vinegar, eggs and water, and process for approximately 45 - 50 seconds to create a smooth spreadable mixture.

Spoon out 8 equal portions of the mixture on the prepared trays (approximately 2.5 tablespoons per portion). Use the back of a spoon to spread the mixture out to form a 10cm diameter disc/round.

Bake for 20 minutes or until firm to the touch and lightly golden. Allow to cool on the trays then remove from the baking paper.

Store in an airtight container for up to 4 days. These discs of bread freeze well, place a piece of baking paper between them before freezing for easy separation.

coconut flour

Coconut flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is a low-carb flour that's an excellent source of dietary fibre and protein. It's a good grain-free and nut-free alternative but does require a larger amount of liquid than normal when used for baked goods. When replacing in a recipe that calls for wheat flour (or almond meal), use this guide; 1 cup of regular flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. It can be used in soups, gravies and stews as a thickener and adds a boost of nutrition. Coconut flour may promote stable blood sugar levels and a healthy heart. In addition, it may have antibacterial properties and aid digestion and weight loss. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes, I used Organic Coconut Flour from 'Let's Do Organic' and 'Red Tractor Foods' I like their finer texture.

arrowroot flour

Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).

golden flaxseed meal (fine ground)

Golden flaxseed meal is finely ground linseed. You will find it in many of my recipes. It is also a great egg substitute when mixed with water. Flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of carbs. It is rich in Omega-3 fatty acids, which is the key force against inflammation in our bodies. Flaxseed must be stored in the fridge. I like to use golden flaxseed as it is lighter in colour, than the brown variety and produces a nicer colour to your baking.

baking soda (bicarb)

Also known as Bicarbonate of Soda or Sodium Bicarbonate and is used as a rising agent in baking, it contains no gluten or grains. I use Bob's Red Mill baking soda as I find it rises better than other brands I've tried.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

black pepper, ground

Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, known as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.

pumpkin

Like all orange pigmented vegetables, pumpkins are rich in beta carotene (vitamin A) and studies show pumpkin contains more than carrots.

apple cider vinegar

Apple Cider Vinegar is used extensively throughout my recipes due to its health benefits. When purchasing, look for raw unfiltered apple cider vinegar ‘with the mother’ it has a cloudy appearance. Avoid malt vinegars as they are made from barley and contain gluten.

egg(s)

I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

filtered water

I feel it's much better for our health if we filter our water. Our tap water contains disinfectants, chlorine and chloramine. Also floride is add which I believe is toxin to our bodies.