I found this Coconut Flour Ciabatta Buns recipe from the lovely NZ foodblog petite-kitchen.com. The good thing about these buns are:
the high level of fibre brought by the psyllium husk. Psyllium husk is actually 100% fibre because all the carbs are fiber. Ceres organic Psyllium husk contains 100g of carbs and 100g of fibre.
Coconut flour is a perfect flour for diabetic because it contains less carbohydrates than all purpose flour *and also bring lots of fibre. The composition of the ceres organic coconut flour is 62g of carbs, 9g of sugar, 40g of fiber. *All purpose contains 72.5 g of carbs and this figure include only 2.7 g of fibre.
Coconut Flour is particularly expensive and I am buying the Ceres Organic brand in New Zealand. But I found the cheapest Coconut Flour online here Raw Coconut Flour (Gluten Free)
For New Zealand diabetics I found this file made by the ministry of health really useful to know the nutrition panel of ingredients. It is really useful to analyse the nutrition panel of ingredient before buying them from the supermarket. It is an awesome shopping list helper for diabetics. The must of this list is that it includes manufactured product like griffins biscuits etc not only raw ingredients like flour.
Of course you need to understand nutrition panel first but I will write a post about this later. First look at these beautiful ciabatta buns !
It taste like coconut so I will not recommend them as a burger bun.
They are better served with butter, home made fruit compote or a little bit of low sugar jam or for non diabetics with my hazelnut spread. Enjoy !!!
Tired of having to count your carbs? Try my Keto Meal Plan for FREE!
Mix all dry ingredient into a bowl.
Add the vinegar and white eggs at the same time.
Stir to form a ball while adding the boiling water.
Form ball of dough. I made 4 balls but it is up to you. The smaller it is the quicker it will be baked..
On a oiled baking tray add dough ball.
Sprinkle raw coconut flour on the top.
Bake 25-30 minutes at 160 C or until golden brown on the outside.
Psyllium husk: don't use metamucil fiber supplement in my recipes, this is not the same product as whole psyllium husk fiber. Metamucil is a husk powder that is not suitable for baking keto bread. It will turn food dry, purple or blue.
Low carb ciabatta buns
Amount Per Serving
Calories 90Calories from Fat 18
% Daily Value*
Saturated Fat 2g13%
Net Carbs 4g
* Percent Daily Values are based on a 2000 calorie diet.