I found this Coconut Flour Ciabatta Buns recipe from the lovely NZ food blog petite-kitchen.com. The good thing about these buns is:
- the high level of fiber brought by the psyllium husk. Psyllium husk is actually 100% fiber because all the carbs are fiber. Ceres organic Psyllium husk contains 100g of carbs and 100g of fiber.
- Coconut flour is a perfect flour for diabetic because it contains fewer carbohydrates than all-purpose flour *and also bring lots of fiber. 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 fiber.
Coconut Flour is particularly expensive and I am buying the Ceres Organic brand in New Zealand.
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 analyze the nutrition panel of ingredients 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 products like griffins biscuits etc not only raw ingredients like flour.
Of course, you need to understand the nutrition panel first but I will write a post about this later. First look at these beautiful ciabatta buns!
It tastes like coconut so I will not recommend them as a burger bun.
They are better served with butter, homemade fruit compote, or a little bit of low sugar jam or for non-diabetics with my hazelnut spread. Enjoy !!!
Keto ciabatta buns
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- Mix all the dry ingredients in a bowl.
- Add the vinegar and white eggs at the same time.
- Stir to form a ball while adding the boiling water.
- Form a ball of dough. I made 4 balls but it is up to you. The smaller it is, the quicker it will be baked.
- On an 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.
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.