Coconut buns
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Coconut flakes or flour | ||
| Baking powder without starch | ||
| Cooking salt | ||
| Xanthan gum | ||
| Egg ? 1 pc ≈ 50 g 150 g ≈ 3 sheet | ||
| Sour cream 30% | ||
| Product release: | 263 g | |
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Cooking time
| 10 min | ||
| 30 min | ||
| 20 min | ||
| 1 h | ||
40 min - 2 h | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 8.7 g |
| Fats | 21.2 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 2.3 g |
| Calories | 256 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.3 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 26.1 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | 0.05 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 171 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 26% | 19% | 16% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 98% ◦ Coconut flakes or flour: 2% B7 | 39399733? |
| iWhich products: ◦ Egg: 91% ◦ Sour cream 30%: 8% B4 (Choline) | 26345732? |
| iWhich products: ◦ Egg: 82% ◦ Sour cream 30%: 18% B2 | 25305523? |
| iWhich products: ◦ Egg: 85% ◦ Sour cream 30%: 15% B12 | 25252223? |
| iWhich products: ◦ Egg: 86% ◦ Sour cream 30%: 11% ◦ Coconut flakes or flour: 3% B5 | 20203317? |
| iWhich products: ◦ Egg: 91% ◦ Coconut flakes or flour: 9% B6 | 88175? |
| iWhich products: ◦ Egg: 71% ◦ Coconut flakes or flour: 14% ◦ Sour cream 30%: 14% B1 | 66115? |
| iWhich products: ◦ Egg: 80% ◦ Sour cream 30%: 20% A | 68147? |
| iWhich products: ◦ Egg: 75% ◦ Sour cream 30%: 23% ◦ Coconut flakes or flour: 3% E | 55125? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 92% ◦ Sour cream 30%: 6% ◦ Coconut flakes or flour: 2% Selenium | 3434633219 |
| iWhich products: ◦ Egg: 74% ◦ Sour cream 30%: 19% ◦ Coconut flakes or flour: 8% Phosphorus | 22223122? |
| iWhich products: ◦ Cooking salt: 76% ◦ Egg: 21% ◦ Sour cream 30%: 3% Sodium | 17173217? |
| iWhich products: ◦ Egg: 79% ◦ Coconut flakes or flour: 20% ◦ Sour cream 30%: 2% Iron | 167135? |
| iWhich products: ◦ Egg: 98% ◦ Cooking salt: 2% Iodine | 10101677 |
| iWhich products: ◦ Egg: 80% ◦ Coconut flakes or flour: 12% ◦ Sour cream 30%: 9% Zinc | 8121982 |
| iWhich products: ◦ Coconut flakes or flour: 94% ◦ Egg: 6% Manganese | 79118? |
| iWhich products: ◦ Egg: 50% ◦ Sour cream 30%: 48% ◦ Coconut flakes or flour: 2% Calcium | 6666? |
| iWhich products: ◦ Egg: 50% ◦ Sour cream 30%: 26% ◦ Coconut flakes or flour: 23% Potassium | 5675? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 99% Oleic acid | 52659359? |
| iWhich products: ◦ Coconut flakes or flour: 48% ◦ Egg: 34% ◦ Sour cream 30%: 18% Palmitic acid (Saturated) | 25253925? |
| iWhich products: ◦ Egg Arachidonic acid (AA, Omega-6) | 236813746? |
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Inventory: Oven
Difficulty: simple
Max. per day ≈ 870 g ?Из расчета максимум 20 гр углеводов в день
Servings: 3 (1 serving ≈ 88 g)
Digestion time: 4 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Coconut flakes or flour, Baking powder without starch, Cooking salt, Xanthan gum, Egg, Sour cream 30%
Mix the ingredients: 10 min, Bake in the oven: 30 min, Cool down: 20 min, Chill in the refrigerator: 1 h
Keto, LCHF: Recipes, Rules, Description
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First, mix all dry ingredients: coconut flour (27 g), baking powder (3 g), salt (2 g), and xanthan gum (0.5 g) in one bowl until homogeneous.
Then, in another bowl, combine all liquid ingredients: eggs (150 g, 3 pcs) and 15% sour cream (80 g), mix thoroughly.
Next, combine both mixtures, gently stirring until a homogeneous dough forms.
Fill prepared molds with the dough, filling them up to 2/3 full.
Place the molds in a preheated oven and bake for 25-30 minutes, until the buns are golden brown and springy to the touch. Baking temperature: 180°C, top and bottom heat without convection.
After baking, immediately remove the buns from the molds and let them cool completely on a rack.
Place the cooled buns in the refrigerator for 1 hour for a better texture.
The cooling and resting process of the buns is important for the even distribution of remaining moisture, which helps stabilize the texture.
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