“The Real Deal” Hamburger Buns (Paleo)

Hey Everyone!

Thanks for hanging in there during these times when I am not able to post much. I have just reached my first “break” for the NTP course through the Nutritional Therapy Association! So far it has been absolutely INCREDIBLE! I have learned so much and met soooo many wonderful, likeminded people! I highly recommend looking into it if you also have a passion for helping yourself and others heal by using the power and intuition of the body and nutrient dense foods.

While I think I have finally found a happy balance of doing school work again with my daily life activities, I tend to always tip the scale towards doing “too much” and running myself into the ground (at a steady rate). Just when I think I am pretty efficient at doing A-Z tasks, I realize there is always room for improvement. So, lately I have tried being less lackadaisical when it comes to meal prep (thinking that basic, quick, daily meal prep and shopping was the best route) and really focused on having one or a maximum of two full meal prep days where I make most of my meals (and my clients meals) in one chunk of time. Not only does this get me to plan more creative meals but also gives me a chance to try out new fun recipes myself and takes the extra hour out of other days that I would normally stop what I am doing to shop-cook-etc.

For the past MONTH (or so) I have been working on making a paleo hamburger bun that actually resembles a typical hamburger bun. Mostly I’ve gotten a lot of things that taste good but don’t have the right consistency, until now! By total accident, I made this bun with two types of flours, and to my surprise they both came out wonderfully. The cassava flour version of this bun is slightly less-moist and has an awesome macro-ratio for those that are following specific macro-oriented eating plans, while the cashew flour version is a bit more spongey and higher in fat (which is certainly not a bad thing, you need those good fats!). Try them out and let me know which version is your favorite!

Ingredients:

  • 3/4 Cup Cassava Flour (or 1 cup Cashew Flour)
  • 3 TB Psyllium Husk Powder
  • 4 free-range, organic eggs
  • 1/2 Cup Unsweetened Applesauce
  • 1/3 tsp. Natural Baking Soda
  • 2/3 tsp. Cream of Tartar
  • 1/2 tsp. Sea Salt
  • 1 tsp. Toasted Sesame Seeds (optional)

Instructions:

-Preheat oven to 400 degrees and line a baking sheet with parchment paper.

– In a food processor, combine all ingredients and blend until fully combined.

-Let the mixture sit for a minute to fully absorb the liquids, then with damp hands, form dough into 4 large balls (the dough will be wet and sticky but will hold a “hamburger bun” shape).

-Sprinkle the tops with sesame seeds if you’d like!

-Bake for 20-25 minutes until the tops start to turn golden brown.

-Let cool for 2-3 minutes and then cut in half and enjoy with your favorite burger!

Macros Counts:

Cassava Buns (1 bun)= 157 Calories, 4.9g Fat, 21g Carbohydrates, 6.8g Protein.

Cashew Buns (1 bun)= 265 Calories, 20.7g Fat, 12.7g Carbohydrates, 12g Protein

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