Gluten-Free Buns

dairy-free (optional); gluten-free; sugar-free & yeast-free

Makes 12-14 buns

 Ingredients

  • 1 cup (250m) rolled gluten-free oats soaked in 1 cup (250m) of purified water
  • 3 tbsp (45ml) psyllium seed husks
  • ¼ cup (60ml) flaxseed powder
  • 1 ½ cups (375ml) purified water, nut milk or kefir
  • ½ tsp (2 ml) bicarbonate of soda
  • 1 tbsp (15ml) fresh lemon juice or apple cider vinegar
  • 1 ½ cups (375ml) vegetables of choice, see note below (optional)
  • ¼ cup (60 ml) olive oil
  • 1 heaped tsp (7ml) sea salt
  • ½ cup (125ml) oat flour (use gluten-free if intolerant)
  • 1 ½ cup (375ml) buckwheat, sorghum or teff flour
  • 1 cup (250ml) rice flour

Vegetable add-ins (375ml), choose one of these options or create your own combination:
1 carrot + 1 parsnip, grated or 1 apple
OR 1 packed cup fresh spinach, chopped + 1 banana, peeled and mashed
OR 1-2 beetroots, grated + 8 dates, mashed and stones removed

Topping
¼ cup (60ml) seeds of choice (sesame seeds, poppy seeds, chopped sunflower seeds or pumpkin seeds)

 Method:

  1. Set the oven to 190°C.
  2. In a bowl, soak the rolled oats in 1 cup of water for 15 mins.
  3. In another large bowl, add the psylium husks and flax seed powder to the 1 ½ cups liquid and mix well. Leave for 15 minutes to thicken.
  4. Add the bicarbonate of soda and lemon or vinegar to the psyllium/flax mixture. Beat vigorously with a hand whisk for a few minutes to get as much air as possible into the mixture.
  5. Add the soaked rolled oats to the psylium/flax mixture. Add vegetables, salt and oil and whisk for another minute or until all is combined.
  6. Fold in the flours. You can use your hands to work the flours into the dough.
  7. Roll the dough into a log (it might be a bit sticky) and divide into 12 equal pieces. Use the palms of your hands to form them into small buns, dip your hands in warm water to avoid the dough to stick to them.
  8. Place buns, evenly spaced, on a greased baking tray.
  9. Brush with olive oil, sprinkle some seeds on top and bake for about 45-60 minutes (depending on the size of the buns and oven). They are ready when the crust is golden and firm and the inside sounds hollow when you knock on the bread. If they have a soft crust, they need more baking time.
  10. Let cool before slicing them open. Enjoy with a slab of butter, nut butter or some avocado slices. Store in a bread bin or paper bag in room temperature. Or freeze, if you make larger batches. Wonderful to make home-made hamburgers with!

The recipe is inspired by the gluten-free buns in “Gluten Free Secrets” by Anette Harbech Olesen.

 

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