AIP, Vegan, Vegetarian, Paleo, Gluten Free, Dairy Free, No Eggs, No Nuts and No Processed Sugar
There is nothing better than a warm hot cross bun straight out of the oven or toasted under the grill. With a little coconut butter and cinnamon, they can still be eaten as a relatively healthy snack if you follow this recipe and stick with organic ingredients.
I used to love eating them with butter and jam before I was diagnosed with Hashimoto’s thyroid disease. Food was the key to reducing my symptoms and eating an AIP (Auto-Immune Protocol) diet can help reduce the inflammation that occurs in your stomach. It’s not just people with auto-immune diseases that can benefit from removing gluten, diary and sugar from your diet. Even being an AIP recipe the hot cross buns are delicious and worth trying.
Why I don’t eat eggs, dairy and processed sugar?
It’s hard to find recipes that don’t use eggs, dairy and no processed sugar in them, I searched for a long time to find one that I could eat and taste good. If I have processed sugar my heart rate stays high all night and I go into a weird state where nothing will bring my heart rate down. Even deep breathing doesn’t work when I am in this state. It’s basically an allergic reaction to processed sugar just not what other people would get, unless you have an auto-immune disease. When I was on sleeping tablets they wouldn’t do any thing, I basically have to wait until it’s out of my body.
How much sugar is in processed food?
Normal Hot Cross buns have 7-10 teaspoons of processed sugar and 10-15g of bad fats in just one bun. You might as well just eat a cup of sugar by itself. Add up how much hidden sugar is in the food you eat in a day, its a lot, from cereals, to bread, sauces that are already made, chocolate, potato chips, any type of meal that is pre-packaged and you just have to heat up in the microwave, sauces in takeaway food has lot’s of sugar like hamburgers you would be getting two lots of sugar one from the bun and other from the sauce.
Hot Cross Buns year-round
Hot Cross buns used to only come out a month before Easter but now as soon as Christmas is done there are Hot Cross buns out in the supermarkets. Having said that, I make these AIP hot cross buns all year round so I really can’t judge. Don’t forget as well that these supermarket buns have preservatives and made with genetically modified flours so making your own just makes sense if you want to eat healthier.
Healthy hot cross bun
This is a quick recipe to make with no preservative or additives just real/fresh fruit. They are light and moist, kids will love them and won’t get a sugar high from eating them. Homemade is better for the environment with no plastic wrapping ending up in landfill.
Which sugar should I use?
If you absolutely must have sugar, consider Rapadura sugar, which is one of the least processed sugars available, or, like my partner does, Monk Fruit Sweetener from Lakanto. This sugar, which is used in many Keto recipes, has the same same flavour as sugar but is free of carbohydrates and does not cause blood sugar to surge.
What are the benefits of eating organic food?
To help with all of the complications caused by having Hashimoto’s, I switched to organic foods, but I would advise everyone to do the same. I make every effort to consume unprocessed, minimally-processed, and chemical-free food. Eating typical food from supermarkets or even farmers markets and not knowing what pesticides are sprayed on your food can greatly harm your health, especially if you already have health problems like an auto-immune disease.
Because it doesn’t contain any of the chemicals that preserve food, organic food is fresher, contains more antioxidants and nutrients, and lasts less time. The alternative is to cultivate your own food using natural gardening methods, such as soil that has not been sprayed with chemicals.
Is Xanthan Gum necessary?
You don’t have to use Xanthan gum, it just helps keep it light and fluffy on the inside when cooked, and is like having gluten without actually having gluten!
Coconut milk alternatives:
I use the Native Forest Coconut milk depicted below because it has filtered water and I generally avoid goods that have simply water (which can have chlorine or fluoride). It is ideal for those following AIP or Paleo because there are only two ingredients and nothing else added. – Certified Organic ; – Vegan ; – Absence of Gums or Thickeners ; – Absence of Preservatives or Colors ; – Absence of Added Oils
Instructions:
Mash the banana in a mixing bowl using a potato masher.
Blend coconut milk with dates. Dates add the sweetness instead of sugar.
For AIP/Paleo, put the warm water in with the gelatin and whisk, then let sit for 2 minutes, add the tapioca flour
For Vegan/Vegetarian, put the tapioca flour and xanthan gum in a bowl with the water and mix.
Put all ingredients in a mixing bowl with the egg replacer.
Melt coconut oil. Put coconut oil in last cause it goes back to being hard right away.
Add coconut flour and mix. Mix in sultanas and currants
Once it combines its time to start putting the mixture into the muffin tray. First spray the muffin tray with olive oil and then spoon in the mixture as shown below
Now just place in the oven at 170°C/338°F and cook for 35 minutes or until you can put a skewer in and pull out clean. The finished hot cross buns are shown below.
Once they look like this you are done, let cool a little then place in a bowl or plate with coconut butter and cinnamon on top.
If you liked this recipe check out some of my other recipes:
If you try this recipe let me know in the comments below the post.
FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
Equipment
- 1 Blender
Ingredients
- 2 medium Banana mashed
- ¾ cup Coconut milk can
- 4 Dried dates (blend with coconut milk)
- ¼ cup Coconut oil
- ⅓ tsp Salt
- ¼ tsp Baking soda
- 1 tsp Apple cider vinegar
- 2 tsp Cinnamon
- ½ cup Coconut flour
- ¼ cup Sultanas
- ¼ cup Currants
AIP/Paleo egg replacer
- 2 tbsp Tapioca Flour
- 1 tbsp Gelatin
- ¼ cup Warm Water
Vegan/Vegetarian egg replacer
- 2 tbsp Tapioca Flour
- 1 tbsp Xanthan Gum
- ¼ cup Water
Instructions
- Mash the banana in a mixing bowl using a potato masher.
- Blend coconut milk with dates. Dates add the sweetness instead of sugar.
- For AIP/Paleo, put the warm water in with the gelatin and whisk, then let sit for 2 minutes, add the tapioca flour
- For Vegan/Vegetarian, put the tapioca flour and xanthan gum in a bowl with the water and mix
- Put all ingredients in a mixing bowl with the egg replacer
- Melt coconut oil. Put coconut oil in last cause it goes back to being hard right away.
- Add coconut flour and mix. Mix in sultanas and currants
- Spoon into a muffins tray with 6 cups
- Cook at 170°C/338°F for 35 minutes
- To serve add coconut butter and a sprinkle of cinnamon
Simple Healthy Tomato Sauce (Paleo,Vegan,GF,DF)
Leave a Reply