Healthier lower carb hot cross buns

Hot cross buns

Here is a repost of my healthier, lower carb hot cross buns from last year. Enjoy.

I wanted to make a healthier, lower carbohydrate version of a hot cross bun with minimal processed ingredients but, to be honest, I did not want to put in a lot of effort or spend a lot of money on ingredients. I had the foundations of the recipe for these hot cross buns due to my recent experiments with coconut flour. After having a look online I came up with this recipe.

So obviously these ‘hot cross buns’ were not as fluffy and sweet as a traditional hot cross bun, but, unlike traditional hot cross buns, they were not going to cause a massive increase in my insulin levels resulting in me storing fat AND these buns were not going to make me feel regretful and uncomfortably full later.

Actually I was quite impressed with how they turned out. They were moist and fruity and the spices really tasted like a hot cross bun. In fact, these hot cross buns are pretty good for you. The apple and egg provide essential vitamins and minerals, the coconut flour and dried fruit are high in dietary fibre, the coconut cream provides medium chain saturated fatty acids, which are more rapidly metabolized for energy production compared to long chain fatty acids (1) and these hot cross buns are even a source of protein provided by the eggs, coconut flour and ricotta cheese in the icing.

Keep in mind that the dried fruit in these hot cross buns are still quite high in sugar, but hey, it is Easter, so enjoy!

Healthy lower carb hot cross buns

Makes 6 buns

Ingredients

1 apple

Pinch of salt

½ cup reduced fat coconut cream or coconut milk

¼ teaspoon all spice

1 teaspoon cinnamon

¼ teaspoon ginger

¼ teaspoon nutmeg

¼ cup erythritol/stevia blend

½ teaspoon vanilla extract

½ cup sultanas

½ cup cranberries

Rind of half an orange, finely grated

1 egg

1/3 cup coconut flour

1 teaspoon baking powder

1 teaspoon bi-carbonate soda (baking soda)

Ricotta coconut and lemon icing

1/2 cup ricotta cheese

¼ cup reduced fat coconut cream

2 tablespoons desiccated coconut

1 tablespoon lemon juice

10 drops vanilla flavour liquid stevia

1 teaspoon gelatin dissolved in 2 tablespoon boiling water

Method

  • Soak the sultanas and cranberries in half a cup of boiling water plus the juice of half an orange (the longer the better, however, I only soaked the fruit for as long as it took me organise all the ingredients and process the apple).
  • Process the apple, coconut cream, salt, spices and stevia in a food processor until the apple is pulverized.
  • Pour the processed apple mixture into a large mixing bowl. Add the grated orange rind and the soaked fruit along with the liquid the fruit was soaking in. Mix well to combine.
  • Add the egg and mix to combine.
  • Add the coconut flour, baking powder and bi-carbonate soda and mix well to combine.
  • Divide the mixture into the cups of a 6 cup muffin tin lined with baking paper.Hot cross buns uncooked
  • Bake in the oven at 180°C for 30 minutes.
  • Once cooked, remove the hot cross buns from the muffin tray, allow to cool briefly and peel off the baking paper. This will prevent the bottoms of the buns from becoming moist.
  • Allow the buns to completely cool before spreading the icing in a cross shape on top of the buns (I used a teaspoon to do this).Hot cross buns cutRicotta coconut and lemon icing
  • In a small mixing bowl combine the ricotta cheese, coconut cream, desiccated coconut, lemon juice and stevia.
  • In a separate small bowl, completely dissolve the gelatin in the boiling water.
  • Add the dissolved gelatin to the ricotta mixture and stir well to combine. Place the icing in the fridge and periodically stir the icing as the gelatin is cooling to prevent it from becoming lumpy.
  1. Marten, B., Pfeuffer, M. and Schrezenmeir, J. (2006). Medium-chain triglycerides. International Dairy Journal. 16: 1374-1382.

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