Keto Buns

garlic2Ask a random person at the grocery store about what, in their opinion, is the worst macronutrient – fat, protein or carbohydrate – and I guarantee you, most people will say fat. You think people have moved on from the era of fat phobia but they haven’t. Take for example an exchange that I was a part of in the line-up at Winners this summer. I was waiting my turn to pay for my stuff and as is the case at most checkouts you can’t help but “check out” all the items around you. Maybe that’s why it’s called a “check out” because you’re constantly “checking out” what else you could grab. I digress. So, there are mostly bags of chips waiting to be checked out, both looked at and purchased ;-)… But there are other items too. I kept grabbing various bags of snack, because as it happened we were looking for hiking appropriate snacks. That means they had to meet 2 criteria:

1. They had to be light weight – Randy’s criteria.
2. They had to be minimally processed – my criteria. Yes I know, go get an apple, right? “Too damn heavy” – says Randy 🙂

I had a bag of sliced dried apples in my hand and said to Randy “Oh, look, this is not bad at all, just apples.” To which a random woman said something about “them (media) always being about what’s good and what’s bad, it’s all bad, people getting all confused about the contradicting information….” and another woman behind us making some other comments. I thought that was going to be it, but no, the best was yet to come. Randy spotted a hazelnut halva bar, grabbed it and said in a drooly kind of way “Oh loooook!” I replied “Now, that’s bad!” to which the woman in the front replied “No, that’s good!” – in an even more drooly way.  She was quite defiant about it, as if though she wanted to contradict me, so I replied “I beg to differ! That’s nothing but bad news!” Next, we went on to point out all the coffees lined up at the shelf (we always look for different flavoured coffees)… We started sniffing each bag through the little holes intended for sniffing… The woman in the front then said something about coffee being bad for you to which I said “There is nothing wrong with coffee! Did you know it actually aids in weight-loss!” But she had the last grunt, saying something inaudible, probably an insult in my direction and it was her turn to pay for her “goodies” she found at Winners.

This perfectly illustrates people’s unwillingness to understand and to accept that what we have been led to believe to be true by the media and the government is not true. But to backtrack to my macronutrient debate, fat is not the enemy. It has a high caloric value (9 calories per gram), but that’s its only crime – meaning that you can’t eat as much of it as you would protein and carbs (each coming at only 4 calories per gram). But the problem is, people don’t, generally speaking inform themselves. They think they do, but really what most of us are doing is unquestioningly absorbing popular media’s message: Fat will make you fat.

However, if you do a little research of your own, without the commercial media breathing down your neck you’ll soon find out that dietary fat does not equal body fat. Here are some topics and books worth digging into if you don’t want to take my word for it:
“Why we get fat and what to do about it” by Gary Taubes
“Good calories, Bad calories” by Gary Taubes
“Salt, sugar, fat” by Michael Moss
“Fat chance” by Robert Lustig
“The big fat surprise” by Nina Teicholtz

Even though anything with the word DIET in it sends shivers down my spine I also highly recommend you look into the Paleo Diet and Ketogenic Diet – both of which point out the benefits of higher fat, lower carbohydrate intake, especially for sedentary people (let’s admit it, most of us are). But as with anything you need to exercise sound judgement. 

“Paleo Diet” by Loren Cordain 
Paleo Hybryd Diet by Nate Miyaki
“The Ketogenic Cookbook” by Jimmy Moore and Maria Emmerich

And on your phone and tablet you might want to give a try to this great little app, it’s called KetoDiet and it is packed with tons of recipes and information about a ketogenic diet. In fact, these little cherubs that have been gracing my plates as of late are featured in this app. You can also visit the website for additional recipes and information. 

These Keto Buns are definitely going to be a staple for my low carb and high fat days! Here is a
slightly modified version:




  • 74g almond blanched flour
  • 3 Egg Whites
  • 1 Egg
  • 1.3 oz Flax meal
  • 2 TBSP Psyllium Husks (ground) 
  • 1/4 cup Coconut Flour
  • 1tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cream of tartar 
  • 1/2 tsp baking powder
  • 1 cup boiling water
  • 1/2 tsp pink Himalayan salt
  • 2 1/2 tbsp sesame seeds (I skimped on this)  
  • Mix all the dry ingredients well in a large bowl.IMG_20150807_114122
  • Add egg and egg whites. Integrate well.
  • Add water and mix.
  • Form little flattened balls and place them on a cookie sheet.
  • If you are using the sesame seeds sprinkle them on top and press on with your hand.
  • Bake at 350 for 45 minutes.  MACROS:
    My batch yielded 7 buns and macros per serving (1 bun) were:
    132cal, 6.7p, 9.2c 8.5f 

IMG_20150807_114542   KetoBuns2

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