Wednesday, January 31, 2018

Ketogenic Buns

I've been eating Low-Carb/Keto off an on for a few years now and sometimes dang-it you just miss eating sandwiches or burgers!!! I created this Bun out of the pure need to eat a damn Hamburger. Also the fat content is not to bad either meaning it's high.

On a Ketogenic diet sometimes we struggle getting enough fat into our diet. This Bun has it all!!! 

Notes- I used a 4 inch Spring Form pan (4 x 1/3/4) which you can buy on Amazon. 

This recipe makes 7 Buns and it's packed with a huge amount of calories. After baking the Buns they will protrude out of top of the pans but decompress after a few minutes. If you don't want all the calories you could use more pans and fill them with less. You can use any mold you want. Heck use a Bread Pan if you want.

One Bun- 3 g net Carbs, 8 g Total Carbs, 4 g Fiber, 39 g Fat, 20 g protein, and 458 Calories. 

Makes 7 Buns

12 large Eggs Separated 
3 Large Eggs
1/3 cup of Avocado Oil 
1 Tbl of Softened Cream-cheese
2 cups of Almond Flour 
1 Tbl of Baking Powder
1/4 Tsp of Cream of Tarter (added to Egg-Whites..Will help prevent Egg whites from collapsing) 
1 Tbl of Psyllium Husk Powder (Makes it less crumbly and more dense)
1 Tsp of Xantham Gum (Secret Weapon in Gluten free baked goods...Helps everything bind since we have no gluten).
1/2 Tsp of Salt (or more to taste)
1/2 - 1 Tsp of Liquid Stevia (optional- start out with 1/4 tsp and see if you prefer) 
Sesame seeds optional

Prepare your Pans and Pre-Heat oven to 375℉. Place parchment paper in each pan and spray the whole everything with non-stick spray. 

You will need 3 bowls. 

Using two large bowls Separate 12 Eggs (Whites and Yolks). 

In other bowl add all the dry ingredients except the Cream of Tarter. Whisk the dry ingredients and make sure they are fully mixed. 

To the bowl that contains the 6 egg Yolks you will add the 3 additional Eggs, the Softened Cream Cheese and Oil. Using a mixer cream until thoroughly incorporated. Now add the dry ingredients in 1/3 increments and using a spatula mix until throughly combine (do not use the mixer)

Add the Cream of Tarter to the bowl that contains the Egg Whites and beat until Stiff peaks form. 

In 1/3 increments add the Egg Whites to the other bowl and fold in until smooth. When you have completed this task use a large spoon and fill pans evenly. Sprinkle on Sesame seeds if you want or add what your heart desires. 

Bake for 30-35 minutes and rotate pan at least once halfway through. At 30 minutes using a tooth pick stick into bread and if it comes out clean it's done.