When I was a child we had buns. Never muffins, fairy cakes or even cupcakes. It was buns. And yesterday was so cold I decided what better way to warm up than to put on the oven and have a good old baking session.
I read a while back that coconut is one of the wonder foods and that as well as being protein-rich with a multitude of essential vitamins, calcium and iron, there are numerous health benefits including protecting against heart disease and regulating blood sugar and diabetes. What's more, because it is so highly anti-viral it can protect you against a variety of immune attackers, including swine flu. You can read more here.
I bought some coconut flour and oil from here recently which is what I used in my baking. And because coconut has a sweetness to it and I was already incorporating fruits, I left out the sugar to see how much difference it made. I made two batches, one using blueberries, the other raisins. Surprise, surprise, one child preferred the berry version and the other, raisins. Thank goodness they're quick to make and by the way, they were delicious! (I emphasise the were because they didn't hang around too long!)
This recipe was adapted from one found on the link and you can see more here.
coconut buns
1/4 cup sifted coconut flour
3 tblsp (15g) coconut oil, melted
3 eggs
1/4 tsp salt
1/2 cup blueberries or 2 tblsp (2 mini boxes) raisins
Preheat oven to 205 deg (400F). Mix together the eggs, coconut oil and salt. Add the coconut flour and mix well till smooth. Fold in the blueberries or raisins (if using blueberries, make sure they are dried thoroughly after washing or they will sink to the bottom). Spoon the mixture into bun cases and bake for 16 - 18 minutes. Makes 6 buns.
(The original recipe uses 3 tblsp honey but I left this out)
Enjoy the weekend! x
They look very nice! We always used to have buns, too - iced Smartie buns were my favourite!
ReplyDeletePomona x
I didn't know that about coconut - you learn something new every day don't you? They look delicious. We used to have buns too minly rock buns which I still make occasionally.
ReplyDeleteJane
Kate, I often use coconut flour in my baking instead of sugar but I didn't realise it was so beneficial to the health! I will look out for the coconut oil too and definitely try out this recipe. I'm not surprised these buns made a swift appearance!
ReplyDeleteHave a lovely weekend. Jeanne x
They look so tasty & I'm starving! We make cookies with dried coconut & fresh apple grating. They are really nice too X
ReplyDeleteI have never heard of coconut flour used in cooking, but these sound and look delicious, my mouth is watering. In our house buns were made by the rubbing in method - we had jam buns and rock cakes. Fairy cakes were made with Victoria sponge mix and had a bit of water icing and a few sprinkles and if you were lucky we had 'butterfly cakes' which had the tops sliced off, cut in half and then stuck back on like butterfly wings with a good blob of butter icing.
ReplyDeleteHealthy buns - well I never! I'll have to give @em a go!! xxxx
ReplyDeleteNow in Australia a "bun" is a bready type of thing - possibly with sultanas but definitely bread. Your "buns" look a bit like what we would call rock cakes. What ever they are they look good and I will put them on my list to try but I have never heard of coconut flour so I'll have to search it out.
ReplyDeleteLucy at Attic24 talks about buns and flapjacks- both are foreign to me but the buns look nicer.
Hope you are enjoying your weekend
Cheers
Helen
we always called them little buns when we were small! never heard of coconut flour, sounds intriguing, and deliciously gluten free, thanks for visiting.
ReplyDelete