I can’t take full credit for this recipe. My inspirational recipe was Maria Emmerich’s “Healthified Sub” recipe. I had tried to make that bread on a previous occasion with Konsyl psyllium. Big mistake. Had to toss the whole mess into the trash can, as the dough was a brick and impossible to work with. Clearly Konsyl is a unique psyllium product, so do not use KONSYL brand of psyllium powder.
I finally ordered some NOW band Psyllium Husk Powder (I ordered from Netrition.com) to test the recipe again and did so today. You all know I’m hopelessly addicted to tweaking recipes, so I made just a few changes. I added a small amount of Einkorn flour. I will probably reduce the amount next time to pull the carbs down a bit. I also added 1½ tsp. of dry yeast for flavor, reduced salt and increased the water to 1 cup. These had way too much sodium for me as the recipe was originally written so I greatly reduced that.
Man, the house smelled like a bakery while these were baking…..you know that yeast-y smell?! These rose nicely, have a chewy crust and have a very nice texture inside, as you can see in the photos above and below. They have the mouth feel and taste of real yeast bread, perhaps a wee bit more “elastic”, but not unpleasantly so. These were simply DELICIOUS!! I got five 3″ small buns from this recipe. Being made with psyllium, these are VERY filling. 🙂
I then turned around and made the recipe a second time, making just four larger 4″ hamburger buns.
It goes without saying this recipe is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in Pre-Maintenance or Maintenance due to the Einkorn Flour. I order my Einkorn Flour from JovialFoods.com. I order my NOW psyllium husk powder from Netrition.com.
If you want a lower carb bun, either reduce the Einkorn flour, or I just make Maria’s bun as her recipe is written (no Einkirn flour at all), but I would still add the yeast and pinch of sugar, as that added a lovely yeast taste and aroma to these buns. 🙂
UPDATE: These freeze beautifully for up to 1 month. Reheat directly on the oven grate for about 10 minutes at 350 minutes or broil, or toast in your toaster. The crust will get semi-crusty and chewy again. Man, these are like eating REAL BREAD! Not sure I need to do anymore bread experimenting. And they make OUTSTANDING hamburger buns that hold up to hot meat patties. They do NOT fall apart while you eat your burger!! 🙂
1½ c. almond flour
5 T. psyllium husk powder (I used NOW brand; DO NOT USE KONSYL BRAND!)
2 tsp. baking powder
¼ tsp. sea salt (I used Himalayan Pink Salt)
1 tsp. dry yeast
¼ c. Einkorn Flour (I order from Jovialfoods.com)
Pinch sugar (consumed by yeast)
2½ T. apple cider vinegar
3 egg whites
1 c. boiling water
DIRECTIONS: Preheat oven to 350º. Mix all the dry ingredients in a medium mixing bowl. Stir well to be sure it is uniformly mixed. Mix the egg whites and vinegar in a small bowl with a fork and add all at once to the dry ingredients. Stir quickly with the fork, to make a thick dough. Pour the boiling water over the dough and using the fork, stir into a smooth liquid. Transfer to using a rubber spatula and continue to stir and fold as it thickens up. Portion off 5 equal portions (using your spatula) in the bowl (mark off only 4 portions if making the larger hamburger buns). Roll each portion in your palms into a round ball. Place on non-stick, silicone lined or oiled baking sheet. Press them down to about 1″ thick. They don’t spread much, so be sure you are shaping them the size you want right now. Pop into preheated oven and bake for about 45 minutes. Cool partially before attempting to slice or they will get pack-y inside just like regular flour bread when sliced too hot.
Makes five 3″ sandwich buns, each contains: 247 calories, 17 g fat, 20.16 g carbs, 11.18 g fiber, 8.98 g NET CARBS, 10.46 g protein, 308 mg sodium
Makes four 4″ hamburger buns, each contains: 309 calories, 21.2 g fat, 25.2 g carbs, 13.97 g fiber, 11.23 g NET CARBS, 13.1 g protein, 385 mg sodium